All the benefits of magnesium in juices and smoothies
The correct functioning of the organism demands the consumption of certain vitamins and minerals. Like calcium, iron and potassium, magnesium is one of the most important minerals, in fact, its deficiency suggests a potential increase in the likelihood of heart disease, this is the reason why they bring delicious recipes with which to get the most out of their benefits.
Why is magnesium consumption important?
Magnesium is one of those essential minerals that the body needs for its optimal performance. However, it is the heart, kidneys and nerves that most resent their deficiency. The explanation of this is simple, because its intake suggests:
- Protection against atherosclerosis - Strengthening of the muscles - Better regulation of blood pressure - Slowing of bone loss - Prevention of the appearance of kidney stones
How to know if you have magnesium deficiency?
Muscle weakness and difficulty concentrating, are some of the main signs that indicate low levels of magnesium in the body to these are joined inappetence, frequent nausea, tachycardia, tremors in the muscles and constant irritability.
Although diabetics, elderly people and people on hypocaloric diets are the most likely to have a deficit, there are risk factors that contribute to magnesium deficiency, including:
- Acute pictures of vomit and diarrhea - Abuse in alcohol consumption - Use of diuretics - People with problems of malabsorption of minerals and those who regularly practice high intensity exercises.
What foods contain magnesium?
Another advantage of the mineral is that it is available in multiple foods for daily consumption. For example, the green vegetables, being the leaves of chard one of the richest sources that can be taken to the daily diet, especially of women problems in their levels of estrogen. Pumpkin and chia seeds are excellent additional options.
Likewise, spinach and grass-fed dairy products complement the nutritional needs of magnesium in the body, without neglecting that the latter are also providing anti-inflammatory nutrients. sugar stabilizers such as vitamin D and omega 3 fats.
Something similar is achieved with the avocado, which adds vitamins A, C, E, K and some of the B complex, essential to prevent the progression of neurological deterioration, simultaneously stimulated in the brain, the serotonin and dopamine pathways.
How to take advantage of the benefits of magnesium with juices and smoothies?
Considering the list of foods rich in the above-mentioned mineral, it is easier to find delicious ways to take advantage of the benefits that the magnesium intake supposes for the organism. In order to facilitate the task, 3 practical recipes are brought.
Green juice high in magnesium
The first alternative is perfect for lovers of green smoothies, the amount of nutritional contributions that combine its ingredients make it the healthy and delicious option to take advantage of the benefits of magnesium daily. Demand to have:
- 250 ml of water
- 3 Swiss chard leaves
- 1 cup of spinach
- 1 green apple
- 1 tablespoon of parsley
The preparation is simple, after washing the ingredients very well, they will be taken to the blender or processor to combine them until getting a smooth and homogeneous drink, to prefer it, serve with a little ice. Makes 1 to 2 servings
Banana smoothie rich in magnesium
Several studies indicate that a large part of the symptoms of chronic fatigue are similar to those of chronic magnesium deficiency, and that is that those who present it show a marked difference in the mineral indexes in the blood, based on it. mentions the ideal ally to combat the condition. The required ingredients are:
- 1 banana
- 1 teaspoon wheat germ
- 1 cup of non-fat natural yogurt
- 1 teaspoon of honey
The first step in the preparation is to peel the banana, slice it and take it to the blender with the rest of the ingredients to liquefy until a smooth liquefaction is obtained that will be drunk once a day, during a week. The recipe yields 2 servings.
Chocolate flavor magnesium milkshake
For the end, one of the favorite recipes was kept with which to include magnesium in the daily diet, and its taste is truly delicious, becoming the ideal alternative for children who present weakness, inappetence or a lot of fatigue. It'll need:
- 250 ml of soy milk
- 1 tablespoon of peanut butter
- 1 teaspoon of toasted wheat germ
- 2 tablespoons of chocolate powder
- 1 medium banana (or banana)
After washing and peeling the banana or banana will be placed chopped in the blender jar to process accompanied by all the ingredients requested, the shake will be ready, when it is perfectly integrated. Serve cold, yields 2 servings.