Nothing better than a magnesium cure
For the following reasons :
Because magnesium preserves the nervous balance.
"because it activates vitamin B," says a Doctor, Dermatologist.
This vitamin stimulates the production of keratin, a protein essential for hair formation !
To increase your magnesium intake, focus on foods that are rich in this element ! In particular, chocolate, pulses, whole grains, nuts, wheat germ and Hepar water.
I advise you not to exceed 350 mg of magnesium per intake for not having some side effects especially the laxative effect.
To be a little precise I present you in the table below in details Recommended contributions in magnesium (in milligrams)
|Children from 1 to 3 years||80|
|Children from 4 to 6 years||130|
|Children from 6 to 9 years||200|
|Children from 10 to 12 years||280|
|Teenagers from 13 to 16 years old||410|
|Teenagers from 13 to 16 years old||370|
|Teenagers from 16 to 19 years old||410|
|Teenagers 16-19 years old||370|
|Pregnant women (3rd trimester)||400|
|Men over 65||420|
|Women over 55||360|
|the people over 75||400|
The body does not have magnesium reserves, so it needs a daily and regular intake to meet its needs. Most plants contain magnesium.
Unrefined cereals, vegetables and dried fruits also contain very high levels. Not to mention some mineral waters, which contain more than 50 mg of magnesium per liter.
In practice, you must consume each day a plate of starchy foods, the equivalent of half a baguette and 4 to 5 fruits and vegetables. To refuel magnesium over the week, simply add a serving of pulses once or twice a week and a piece of dark chocolate from time to time. The magnesium of the water is also a good complement to daily intake.
|Two slices of wholemeal bread (40g)||32|
|A portion of cooked rice (125g)||54|
|One serving of lentils (200g)||64|
|A plate of spinach (200g)||92|
|5 to 6 prunes (50g)||20|
|A handful of almonds (30-40g)||90|
|A bar of dark chocolate (30g)||34|