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Benefits of vitamin A and side effects

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Benefits of vitamin A and side effects

Discover the 5 shocking health benefits of vitamin A and side effects.

Vitamin A is a fat-soluble vitamin that is also a powerful antioxidant.

Vitamin A plays a critical role in maintaining healthy vision, neurological function, skin health, and more; the health benefits of vitamin A, like all antioxidants, intervenes in the reduction of inflammation-fighting the damage of free radicals;

Eating a diet rich in antioxidants is one way to naturally slow down aging.

Antioxidants like vitamin A are also responsible for building strong bones, regulating gene regulation, maintaining healthy, clear skin, facilitating cell differentiation, and supporting immune function.

Some of the best sources of vitamin A include eggs, milk, liver, carrots, yellow or orange vegetables like squash, spinach, and other green leafy vegetables.

5 health benefits of vitamin A

1.- Benefits of vitamin A for eyes

Vitamin A is a critical part of the rhodopsin molecule, which is activated when light shines on the retina and sends a signal to the brain, resulting in vision.

Beta carotene, the form of vitamin A found in plants, plays a role in preventing macular degeneration, the leading cause of age-related blindness.

In a study sponsored by the National Eye Institute, such as an age-related eye disease study, people at high risk for the disease who took a daily multivitamin that included the health benefits of vitamin A, vitamin C, vitamin E, zinc, and copper, had a 25 percent reduction in the risk of advanced macular degeneration over six years.

Studies also show that vitamin A drops are effective for treating dry eyes.

One study found that over-the-counter lubricating drops that contain the health benefits of vitamin A are just as effective for treating dry eye syndrome as more expensive prescription drops formulated for dry eye relief.

Another study was conducted in early 2011 by researchers at Columbia University Medical Center in New York; discovered that a synthetic and altered form of vitamin A benefits could slow the progression of Stargardt’s disease, an inherited eye disease that causes severe vision loss in young people.

2.- Provides immune support

Various functions of the immune system depend on sufficient vitamin A, which is why it is known as an important immune starter vitamin.

The genes involved in immune responses are regulated by vitamin A, which means that it is essential to fight serious diseases such as cancer and autoimmune diseases, but also diseases such as the flu or the common colds.

Beta-carotene is also a powerful antioxidant that can help boost the immune system and prevent a variety of chronic diseases.

The health benefits of vitamin A can especially help the immunity of children, a study conducted in London found that vitamin A supplements reduced infant mortality by 24% in low- and middle-income countries.

The study also found that vitamin A deficiency in children increases their vulnerability to infections such as diarrhea and measles.

Another study by the Colombian health-related social security system provided 100,000 children with vitamin A supplements, who generally did not take any.

They found that there was an estimated medical cost savings of $ 340,306,917 due to the number of events involving diarrhea (4,268) and malaria (76), and hospitalization, which were reduced due to supplementation.

This study concluded that it would be cost-effective to use vitamin A supplements to treat these medical problems in children.

3.- Benefits of vitamin A for inflammation

The health benefits of vitamin A have antioxidant properties that neutralize free radicals in the body that cause cell and tissue damage. Vitamin A can prevent cells from becoming overactive.

When the immune system overreacts to proteins in food, this is what creates food allergies and ultimately inflammation.

Taking vitamin A can help reduce the risk of certain types of food allergies, as it helps prevent this dangerous overreaction.

Reducing inflammation levels also correlated with a lower risk of neurodegenerative diseases such as  Alzheimer’s disease and disease  Parkinson.

4.- Benefits of vitamin A for skin

The health benefits of vitamin A are necessary for wound healing and skin regrowth.

It is necessary to support all epithelial (skin) cells both internally and externally and is a powerful aid in the fight against skin cancer.

The vitamin is necessary to form glycoproteins, a combination of sugar and proteins, which help cells join together to form soft tissues.

A deficiency in vitamin A can lead to a poor complexion, as indicated by studies showing that vitamin A can fight acne and improve overall skin health.

Vitamin A maintains the lines and wrinkles on your skin, producing more collagen, which is responsible for keeping your skin young. Vitamin A can also contribute to healthy hair.

5.- Benefits of vitamin A for cancer

According to a study conducted at the University of York, taking the benefits of vitamin A could help treat various forms of cancer thanks to the vitamin’s ability to control malignant cells in the body.

Retinoic acid is now understood to play an important role in cell development and differentiation, as well as in the treatment of cancer.

Lung, prostate, breast, ovarian, bladder, oral, and skin cancers are suppressed by retinoic acid.

Another study collected numerous references demonstrating the findings of retinoic acid in melanoma, hepatoma, lung cancer, breast cancer, and prostate cancer.

The researchers found new evidence indicating that molecular mechanisms in retinoic acid may control the fates of cancer cells.

Since high doses of retinoic acid can cause cytotoxicity, meaning it can be toxic to cells, it is probably best used as a potential supplement in the daily diet to prevent or suppress cancer progression.

Keep in mind that it is always best to get vitamin A from natural sources, such as food, and not to overload vitamin A supplements in the hope of preventing illness, as more is not necessarily better.

Sources of vitamin A

The health benefits of vitamin A are found in two primary forms: active vitamin A and beta carotene;

This active vitamin comes from foods derived from animals and is called retinol; This “preformed” vitamin A can be used directly by the body; you do not need to convert the Vitamin first.

The other type of vitamin A, which is obtained from colorful fruits and vegetables, is in the form of   “pro-Vitamin A” carotenoids, which the body converts to retinol after ingesting food.

Beta-carotene, a type of carotenoid found primarily in plants, must first be converted to active vitamin A for use by the body.

Studies have repeatedly shown that antioxidants like vitamin A are vital for good health and longevity; they benefit eye health, increase immunity and promote cell growth.

Nutrition experts and doctors recommend getting antioxidants like vitamin A primarily by eating a well-balanced diet high in fruits, vegetables, and whole foods whenever possible, rather than supplements.

Symptoms of vitamin A deficiency

The health benefits of vitamin A are essential for normal vision, as well as for proper bone growth, healthy skin, and protection of the mucous membranes of the digestive, respiratory, and urinary tracts against infection. People with long-term fat malabsorption are very susceptible to developing a vitamin A deficiency.

The most common health problems that will cause vitamin A malabsorption include gluten sensitivity problems, leaky gut syndrome and autoimmune responses, inflammatory bowel disease, and pancreatic disorders; alcoholics, whose excess toxicity creates low levels of vitamin A, are also at a much higher risk of cold deficiency.

Vitamin A deficiency has become a public health problem in more than half of all countries, especially in Africa and Southeast Asia, especially affecting young children and pregnant women in low-income countries.

This can be a serious problem for children because a lack of vitamin A causes severe visual impairment and blindness; it also increases the risk of serious illness, and even death, significantly.

Children can be at risk from common childhood infections such as diarrheal diseases and measles.

-Poor eye health

A vitamin A deficiency can lead to thickening of the cornea and eventually even blindness. Keratomalacia, a condition that stems from a severe vitamin A deficiency, is a bilateral condition, meaning it generally affects both eyes.

This type of deficiency can be dietary, meaning your daily intake of the vitamin, or metabolic, meaning your body’s ability to absorb it. The first symptoms of keratomalacia can include night blindness and extreme dryness of the eyes.

Your vision may be followed by wrinkles, cloudiness, and a softening of the corneas. If the corneas continue to soften, without proper care and treatment, this can lead to infected corneas, a rupture, or degenerative changes in the tissues; all of this can cause blindness.

-Premature skin damage

Vitamin A deficiency will lead to drying, flaking, and follicular thickening of the skin. Keratinization of the skin, when epithelial cells lose their moisture and become hard and dry, can occur on the mucous membranes of the respiratory, gastrointestinal, and urinary tracts.

-Respiratory infections

Respiratory infections can occur because the body’s immunity is affected by a lack of vitamin A.

The younger the patient, the more severe the effects can be. Stunted growth and infections are common among children, and the death rate can exceed 50% in children with severe vitamin A deficiency.

-At the risk of pregnancy

For pregnant women, the demand for vitamin A is highest during the last trimester; most of the time, women are deficient in vitamin A during this time.

A pregnant woman can suffer from night blindness if her vitamin A intake is not enough.

The best sources to access the benefits of vitamin A

Here are some of the best sources of vitamin A. For more information on the source of vitamin A, check out my list of the best sources of vitamin A benefits.

• Beef liver : 3 ounces: 14,363 IU (almost 3 times the DV)

• Carrots: 1 cup sliced raw: 21,384 IU (over 100% DV)

• Sweetpotato: 1 whole: 18,443 IU (more than 100% DV)

• Kale: 1 cup, chopped: 6,693 IU (over 100% DV)

• Spinach : 1 cup raw: 2,813 IU (56% DV)

• Romaine lettuce: 1 cup, shredded: 4,094 IU (82% DV)

• Apricots: 1 fruit: 674 IU (13% DV)

• Broccoli: 1 cup raw: 567 IU (11% DV)

• Butter: 1 tablespoon: 355 IU (7% DV)

• Eggs: 1 extra-large: 302 IU (6% DV)

• Winter squash: 1 cup, cubes: 514 IU (10% SV)

• Cantaloupe melon: 1 medium wedge: 2,334 IU (47% DV)

• Sweet red bell peppers: 1 cup, minced: 4,665 IU (93% DV)

• Tuna : 3-ounce fillet: 2,142 IU (43% DV)

• Mango: 1 cup in pieces: 1,785 IU (36% DV)

Recommended daily intake of vitamin A

Most people get enough vitamin A from their diet, but if you have a vitamin A deficiency, then your doctor may suggest vitamin A supplements.

People with illnesses, such as digestive disorders or very poor diets, may need a supplement to Get your recommended daily intake of vitamin A.

By including the vitamin A you get from the food and supplements you are taking, the recommended dietary allowance (or RDA) for vitamin A is as follows:

Children:

• 1-3 years: 300 mcg / day

• 4-8 years: 400 mcg/day

• 9-13 years: 600 mcg / day

Adult women:

• 14 years and older: 700 mcg/day

• When pregnant: 750-770 mcg / day

• When breastfeeding: 1,200-1,300 mcg / day

Adult men:

• 14 years of age and older: 900 mcg/day

Side effects of Vitamin A

High doses of vitamin A can do more harm than good. Consuming too much vitamin A from supplementation alone, or in combination with other antioxidants, has been associated with birth defects, lower bone density, and liver problems.

• When the consumption of this vitamin is exceeded, people may experience various symptoms such as nausealoss of appetiteirritabilityvomiting, and even hair loss.

If you are taking vitamin A supplements, be sure to take lower doses, use supplements from food sources, and consult your doctor.

People who drink heavily or have kidney or liver disease should also not take vitamin A supplements without consulting a doctor.

• Symptoms of vitamin A toxicity include dry skin, joint pain, vomiting, headaches, and confusion. Vitamin A supplements can interact with some birth control pills, blood thinners (like Coumadin), acne medications (like Accutane), cancer treatments, and many other drugs.

• If you take any medications, be sure to ask your doctor if vitamin A supplements are safe. While the toxicity of vitamin A can be a problem for our health, it comes from the improper use of supplements that contain retinoids (vitamin A), not from our diet.

Simply put, foods do not contain enough preformed vitamin A to expose us to amounts that produce toxicity, so if you are using supplements that contain vitamin A, research the amount of vitamin A present and make sure it is appropriate for your gender and age.

Final interactions

Vitamin A is a fat-soluble vitamin and therefore must be consumed with fat for optimal absorption;

Sufficient dietary protein intake is required for the manufacture of these binding proteins, so inadequate protein intake can result in vitamin A deficiency.

Studies have shown that absorption, metabolism, hepatic release, transport, and tissue utilization of vitamin A benefits may depend, in part, on adequate zinc status;

An animal study found that a zinc deficiency could both precipitate the health consequences associated with zinc deficiency and, through its control functions, impose a secondary vitamin A deficiency.

Zinc deficiency could also limit the Health and nutritional effect of vitamin A interventions in problems such as night blindness.

Recent studies suggest that the results of a vitamin D deficiency may be worsened by high supplemental vitamin A intake.

These studies reveal that when blood levels of vitamin D fall below 50 nanomoles per liter, a higher supplemental vitamin A intake can make problems related to this vitamin D deficiency worse, such as bone health.

When vitamin A and D levels are sufficient, research has shown that they work together to help your body metabolize vitamins.

 

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Understanding the Long-Term Health Benefits and Modern Techniques of Dental Implants

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Explore the long-term health benefits of dental implants and the latest advancements, including metal-free options. Find out why Kirkland, WA is becoming a hub for top-notch dental implant specialists.

In the ever-evolving landscape of dental treatments, dental implants have emerged as a leading solution for replacing missing teeth. Beyond their aesthetic appeal, dental implants offer an array of long-term health benefits. As technology advances, modern techniques, including metal-free dental implants, have further enhanced the efficacy and appeal of this treatment. Long-Term Health Advantages

  1. Preservation of Jaw Bone: When a tooth is lost, the jawbone can begin to deteriorate due to lack of stimulation. Dental implants provide the necessary stimulation to the jawbone, preventing bone loss.
  2. Improved Oral Health: Dental implants don’t require the reduction of neighboring teeth, as a tooth-supported bridge does. This means that more of your own teeth are left untouched, benefiting long-term oral health.
  3. Enhanced Nutrition: With the stability and strength dental implants offer, individuals can eat a wider variety of foods, ensuring they receive the necessary nutrition for overall health.
  4. Prevention of Facial Sagging: Missing teeth can lead to a sunken appearance over time. Dental implants provide structure, supporting facial muscles and preventing premature aging due to facial sagging.

Modern Techniques in Dental Implantation

The field of dental implantation has seen remarkable advancements. One of the groundbreaking developments is the introduction of metal-free dental implants. Unlike traditional titanium implants, these metal-free alternatives, often made of zirconia, are hypoallergenic, providing an option for patients who might be allergic to metals or simply prefer a metal-free alternative.

Furthermore, with the rise of digital dentistry, procedures have become more precise. The dental implant specialist can now plan the implant placement with immaculate accuracy, ensuring optimal results for the patient.

Seeking the Best Care in Kirkland, WA

For those considering dental implants, finding the right dental implant specialist is paramount. In regions like Kirkland, WA, the demand for top-notch dental care has surged. Fortunately, for those seeking dental implants in Kirkland, WA, the region boasts some of the country’s leading specialists.

In conclusion, the world of dental implants has dramatically advanced, offering patients not only a solution to their aesthetic concerns but also a boost in their overall health. When considering this treatment, it’s crucial to consult with a dental implant specialist who can guide you through the options, including the latest in metal-free dental implants.

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The Benefits of Buying Disinfectant Wipes in Bulk

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Benefits of Buying Disinfectant Wipes in Bulk

Disinfectant wipes are essential to many businesses’ cleaning supplies, especially when hygiene is critical. For example, hospitals and healthcare providers need to keep up with high levels of hygiene.

Purchasing disinfectant wipes in bulk offers many benefits to businesses. Here are some of the main advantages:

Save Money

Buying disinfectant wipes in bulk is an excellent way to save money. You won’t have to make many smaller purchases over a year, which will help you stay within your budget. It also ensures that you always have enough stock and need a replacement.

Disinfectant wipes are great for quickly wiping down high-touch surfaces to prevent the spread of germs and reduce the risk of a severe infection. They’re an easy and affordable way to keep the environment in your office or school hygienic, which is essential to the health and safety of your staff.

However, they can be a little tricky to use, especially in a hurry. This is why choosing the suitable wipes for your needs is essential, as learning how to use them correctly.

For example, some wipes are better for sensitive skin than others. You should opt for a non-scented option or one with a fragrance that isn’t harmful.

Another thing to consider is the cost of the wipes themselves. The size of the wipes and the count of wipes in the package are two factors that directly impact their cost.

The majority of the cost of a wet wipe comes from the packaging, which comprises around 20% of the production costs. This is an excellent reason to use reusable wipes instead of disposable ones, as they are much more environmentally friendly.

Save Time

Disinfectant wipes are a great way to quickly and easily clean surfaces. They are easy to use and a much safer alternative to spray bottles or paper towels, especially in healthcare settings.

Purchasing disinfectant wipes in bulk can save you time, money, and space. They can be kept at each employee’s desk or in communal canisters available throughout the office or facility.

They can also be placed near high-touch areas like doors, restrooms, and lunchrooms to help employees avoid spreading viruses and germs. They’re also a safe and effective way to clean electronics or hard-to-clean surfaces.

Wipes are also less expensive than spray bottles or towels. They also eliminate the need for dilution, refilling, or misplacing the towels and spray bottles.

When buying antibacterial wipes, you should look for durable and absorbent wipes. These wipes will be more effective at removing dirt and grime, leaving your workplace cleaner than ever before.

In addition, you should always purchase EPA-registered wipes to kill bacteria and viruses on food-contact surfaces and other hard, nonporous surfaces. This ensures your cleaning process is 100% effective, which can prevent outbreaks in the workplace or your home.

Buying disinfectant wipes in bulk from a reputable company with experience with the product is essential. The last thing you want is to buy a wipe that doesn’t do what it’s supposed to, which can lead to wasted money and wasted time.

Save Space

Buying disinfectant wipes in bulk is an excellent way to save space and money. You can stock up on soft packs and canisters so every employee can access clean and sanitized surfaces throughout the office or facility.

In addition to being affordable, disinfectant wipes can help keep employees healthy and productive by reducing germs on surfaces they touch. They are a simple and convenient solution to kill viruses, bacteria, and other pathogens on various surfaces, including computers, keyboards, and phones.

However, choosing the right product is essential for sanitizing and cleaning. Choosing the wrong kind of wipe can cause long-term damage to your health, surfaces, and equipment.

Disinfectant wipes that contain alcohol are especially dangerous. They can corrode metals, break down electronics and touchscreens, and accelerate device rusting.

If you’re looking for the best option to sanitize surfaces in your facility, you should choose a product that is non-toxic and contains no harsh chemicals or bleach. This will protect your facilities from potential harm and reduce the likelihood of staff members bringing home infections that could be passed on to their families.

The CDC recommends disinfecting all nonfood-contact surfaces in the workplace with EPA-approved disinfectant wipes. These wipes can be used on hard and soft surfaces, including keyboards, phones, doors, door handles, light switches and more.

Reduce Waste

Buying disinfectant wipes in bulk is a great way to reduce waste. Having more wipes on hand can prevent you from running out during busy times, which can be a considerable cost and time saver.

Disinfectant wipes are essential to maintaining good health and safety in your workplace. Whether working in a restaurant or a hospital, these wipes can help keep your workspace clean and hygienic by removing bacteria and germs from surfaces and equipment.

They can also be used on toys and other objects that may come in contact with children, reducing the risk of them ingesting harmful germs. However, be aware that EPA-registered surface sanitizer wipes must stay in contact with the surface for a specified period before they can kill germs.

Choosing the suitable disinfecting wipes for your needs is crucial, as specific wipes can be ineffective or even dangerous due to the chemical additives they contain. When shopping for these wipes, look for a company with industry experience. This will ensure you get high-quality products and are protected against harmful chemicals.

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10 benefits of magnesium and side effects

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10 benefits of magnesium and side effects

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Discover the 10 shocking health benefits of magnesium and side effects.

Magnesium is involved in more than 300 biochemical reactions essential for the proper functioning of our body.

This mineral salt is found mainly in bones and teeth but also in muscles, liver, and soft tissues.

It is therefore essential for healthy teeth, the formation of good bones, and muscle reactions, especially after exercise.

Helping to fight against fatigue,  magnesium is a significant source of energy for athletes.

Magnesium is also thought to play a role in women in relieving pre-menstrual pain.

The body does not itself produce this essential mineral for our body, which is why it is important to consume it regularly.

Magnesium is the fourth most abundant mineral in the human body.

It performs several important functions in the health of our body and brain.

Here are 10 health benefits of magnesium that are supported by scientific research.

1. Aid biochemical reactions in your body

Magnesium is a mineral found in the land, sea, plants, animals, and humans.

About 60% of magnesium in the body is found in bones, while the rest is found in muscles, soft tissues, and fluids, including blood.

Every cell in your body contains it and needs it to function.

One of the main functions of magnesium is acting as a cofactor or “helper molecule” in the biochemical reactions carried out continuously by enzymes.

2. Benefits of magnesium for  exercise performance

Magnesium also plays a role in exercise performance.

During exercise, we may need 10-20% more magnesium than when we are resting, depending on activity.

Magnesium helps move blood sugar out of the muscles and flush lactic acid, which can build up in the muscles during exercise and cause pain.

Studies have shown that supplements can increase the physical performance of athletes, the elderly, and people with chronic diseases.

3. Benefits of magnesium for  depression

Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.

An analysis of more than 8,800 people found that people under 65 with the lowest intake had a 22% increased risk of depression.

4.  Benefits of magnesium for  diabetes

Magnesium also has beneficial effects against type 2 diabetes.

About 48% of diabetics are believed to have low levels of magnesium in their blood.

This can affect insulin’s ability to keep blood sugar levels under control.

5. Benefits of magnesium for  blood pressure

Studies show that magnesium supplementation can lower blood pressure.

In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure.

6. Magnesium has anti-inflammatory effects

Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity, and chronic diseases.

7. Benefits of magnesium for  migraines

Migraines are painful and debilitating. Nausea, vomiting, and sensitivity to light and noise occur often.

Some researchers believe that people with migraines are more likely than others to be deficient in magnesium.

8. Magnesium reduces insulin resistance

Insulin resistance is one of the main causes of metabolic syndrome and type 2 diabetes.

It is characterized by a deterioration in the ability of muscle cells and the liver to properly absorb sugar from the blood.

Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient.

9. Magnesium improves PMS symptoms

Premenstrual syndrome (PMS) is one of the most common disorders among women of childbearing age.

Its symptoms include water retention, abdominal cramps, tiredness, and irritability.

Interestingly, magnesium has been shown to improve mood in women with PMS, and it can also reduce water retention and other symptoms.

10. Magnesium is safe and widely available

Magnesium is essential for good health. The recommended daily intake is 400-420 mg per day for men and 310-320 mg per day for women. It can be obtained from food and supplements.

Getting enough magnesium is essential for good health. Make sure you eat enough magnesium-rich foods or take a supplement if you can’t get enough from your diet alone.

Without the necessary amount of this mineral, your body simply cannot function optimally.

Risk of magnesium deficiency

In recent years, magnesium intake has decreased and it is estimated that they are insufficient in 75% of French people.

This is particularly linked to our sometimes intense life rhythms and the loss of nutrients from our food.

Unfortunately, without a healthy lifestyle, magnesium deficiency is systematic.

How do you know when you are low on magnesium?

Only a blood test to check that your body has a magnesium deficiency. Nevertheless, some physical symptoms and signs can be felt:

stress,

irritability,

difficulty falling asleep,

tired,

muscle cramps,

spontaneous tremors of the lip or eyelids, etc.

In times of stress, magnesium helps reduce fatigue and therefore stress.

Conversely, a magnesium deficiency eases stress.

Stress secreting norepinephrine, drives magnesium out of cells in favor of calcium, the latter becoming too present.

The lack of magnesium in the cells generates fatigue which in turn increases the level of stress.

While a balanced diet could be sufficient to meet the needs of a non-athletic or non-stressed person, stressors or sports practice increase the need for magnesium beyond the amounts normally recommended.

A greater intake of magnesium is then necessary that only supplementation can provide you.

Sources of magnesium

Let’s see together what are the main sources of magnesium in our diet.

Dark chocolate and cocoa

Sometimes, to relieve ourselves of falling for a square of chocolate, we hear “take dark chocolate, it’s rich in magnesium”.

Well, yes, dark chocolate is not only a great antioxidant, it is also a good source of magnesium.

However, we prefer cocoa powder to a chocolate bar because the latter is generally rich in saturated fat (cocoa butter).

In addition, cocoa provides a greater contribution: 100g of a plate of dark chocolate will provide 110mg of magnesium while 100g of cocoa powder will provide 410mg of magnesium.

But do not hesitate to treat yourself with a square of dark chocolate at least 70% cocoa from time to time!

Seeds and oilseeds

Seeds and oilseeds are renowned for their many benefits and nutritional benefits.

Rich in fiber and omega 3, we do not hesitate to consume a handful daily. They are also an excellent source of magnesium.

Some of the richest in magnesium are squash seeds, flax seeds, pumpkin seeds, sunflower seeds, peanuts, almonds, hazelnuts, cashews, and Brazil nuts. 35g of these provide an average of 80 to 90mg of magnesium.

Quinoa (or at least its seeds) is also an excellent source of magnesium in addition to being a food with important nutritional qualities thanks to its high content of iron, protein, zinc, and vitamin B.

Legumes

Legumes, or pulses, are foods to favor in our diet. They are rich in protein, fiber, carbohydrates, and minerals. They have a low glycemic index.

Pulses such as beans, chickpeas, and lentils provide the energy necessary to stay in shape and limit cravings.

In addition, they are often inexpensive foods that can be stored for a long time.

In terms of magnesium intake, 200g of dried beans provide 100 to 120mg of magnesium.

A 200g serving of lentils provides the body with 75mg of magnesium.

Shellfish and seafood

If seafood and shellfish are grouped here, it is above all that a shellfish from the sea is of particular interest to us.

Periwinkle happens to be an exceptional source of magnesium. 100g of periwinkle (approximately 80 marine snails) covers all of the daily needs.

As for seafood, prawns, squid, mussels, clams, and cockles are not to be outdone.

On the land side, Burgundy snails are also rich in mineral salt since they provide 255 mg / 100g of magnesium.

Fatty fish

While fatty fish are known to be an excellent source of polyunsaturated fatty acids (omega 3), they are also an excellent source of magnesium.

Small fatty fish (anchovies, mackerel, sardines) should be favored over large fish (tuna and salmon) to avoid ingesting large doses of heavy metals.

2 mackerel will provide 18% of the daily intake for a man and 24% for a woman.

Fruits and vegetables rich in magnesium

The banana and its “dried fruit” version of the dried banana are an excellent source of magnesium.

For 100g of magnesium, we will have a contribution of 35mg of magnesium.

However, we will be careful with its consumption because it is very caloric.

Like dried bananas, some dried fruits are a source of magnesium: figs, dates, or apricots.

Spinach is rich in iron, vitamins, and minerals. 100g of boiled spinach provides 80mg of magnesium.

Be careful not to cook them too long, they will lose their nutritional quality.

If the avocado is known to be rich in potassium, vitamins B, K and to be a source of omega 3, it is also excellent for providing magnesium.

Eating an avocado provides around 58mg of magnesium. Avocado is an essential food for a healthy diet.

Whole grains

Magnesium is found in the bran, the outer covering of the grains of cereals which are then called “complete”.

This is why we prefer products made from whole grains and unrefined:

wholemeal bread

wholemeal pasta

buckwheat

oat bran

soy flour

Cereals containing gluten should be avoided and preferably organic cereals are taken.

To help you increase your magnesium intake through your diet, at Nutripure, we have created our granolas by combining raw foods that naturally contain a lot of magnesium such as almonds or pre-sprouted buckwheat.

Food supplements to take

Even if you eat a balanced diet, your daily rhythm of life, stress, or intensive exercise may force you to supplement yourself with magnesium.

There are many supplements containing magnesium, but not all are created equal.

We will favor those which will have the best bioavailability.

Magnesium oxide is regularly found in the composition of a food supplement.

This salt is rich in magnesium but its bioavailability is low and may have a laxative effect.

This is also the case for marine magnesium, which although fashionable, is of fairly low quality.

Nutripure offers magnesium with the best possible bioavailability: a  magnesium bisglycinate (a form of magnesium combined with glycine, an essential amino acid) coupled with taurine, an amino acid that facilitates the entry of magnesium into the cell, and vitamin B6, a vitamin supporting energy metabolism.

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