Prevent osteoporosis with a diet rich in magnesium
When it comes to preventing osteoporosis come to mind immediately calcium and vitamin D. But in reality many other dietary components are found to be increasingly more important to protect the bones and one of the most important is magnesium. This is confirmed by a recent study by the Norwegian Institute of Public Health, published in the scientific journal Bone.
Considering the great variability in the incidence of fractures of the femur from one region to another country, the researchers wanted to see if there is a link between the frequency of these injuries - more than 19,000 fractures in seven years of observation about 700,000 adults - and the content of calcium and magnesium in drinking water.
The importance of water: It was found that a higher content of magnesium in the water corresponding to a lower risk of femur fractures in both men and women, while the same was not observed for calcium content.
A high level of urbanization instead gave results that may be associated with an increased risk of fractures of the femur, regardless of calcium intake and magnesium. Magnesium, say researchers, is crucial for many cellular functions and is therefore essential for the proper functioning of our tissues. However, in industrialized countries the intake of the mineral in the diet is low. Dosage of American National Institute of Health are 320 mg to 420 mg per day for women and men.
Magnesium is a mineral present in the largest amount in the particular plant, but is in our diet in small amount due to the refining of food and especially cereals. Some medications, including diuretics and chronic intestinal disease or kidney disease can lead to loss of this mineral.
Osteoporosis: The majority of magnesium in our body continues researchers, is stored in the bones, the surface of which magnesium is still "mobilized" for a deficiency in the body, so that bones become fragile.
For years studying what happens in bone cells when magnesium intake is reduced and complex mechanisms were explained magnesium deficiency correlates with osteoporosis. There are so welcome whole foods in general and fresh vegetables rich in magnesium.
And remember that a healthy person there is no risk of accumulation of magnesium (magnesium much harm bones) because the kidneys are designed to remove excess.
Foods containing magnesium
Here's a list of some foods and intake of magnesium which they can provide your body
1. Almonds offers 79 milligrams of magnesium per serving of 30 grams consumed or Mg 264mg / 100g
2. 50 grams of mottled beans (Pinto) bring you dry intake of 81 milligrams of magnesium (Mg 163mg / 100g)
3. brown rice contains 143 milligrams of magnesium per 100 gr.
4. A tablet of 91mg 100g of dark chocolate is magnesium, and the consumed portion of 30gr benefit from the intake of 27mg Mg
5. Spinach has a magnesium content of 600mg per kilogram and a portion of 200gr will absorb 120mg magnesium.
6. Artichokes 90mg magnesium and she gives a portion of 200gr.