Surely we hear about every time that name ligaments injuries of football players and sports celebrities. But the truth is that if you lead a healthy lifestyle that includes sports, health care should ligaments. Therefore, we present this article on the benefits of magnesium to the ligaments.
Magnesium and ligaments
Magnesium is very important for the body, intervening at various levels. Plays a key role in the metabolism, helping to molecular reactions that provide energy to the body.
The ligaments are connective tissue that unites a bone with another. Formed from collagen, ligaments have a suitable elasticity to accommodate the movement and physical effort, while a sufficient strength to support joints without danger. These tissues also manage the range of movement and to maintain stable the joints, preventing unwanted movements such as hyperextension.
Why magnesium is beneficial for ligaments?
Ligaments are made with different types of proteins such as elastin and collagen elasticity for strength, while magnesium helps maintain healthy elastin fibers and enriching its flexibility, while stimulating collagen production, as one of the essential minerals for protein production in the body.
A low level of magnesium in the body as a result would cause acceleration in the aging of collagen-producing cells and consequent disorders in both the latter, as well as elastin. It is therefore very important to check that magnesium is ingested through diet optimally to maintain adequate levels in the body. Fortunately, there are several foods rich in magnesium.
The foods high in magnesium are peas, beans, nuts, green vegetables and whole grains. A diet with adequate intake of magnesium is considered when ingested at least about 320 milligrams daily for women and about 420 milligrams of magnesium per day for men.
To get a better idea of the values of some foods that provide magnesium, here is a basic list for you to consider when planning your diet:
- 1 cup cooked spinach: 150 milligrams of magnesium
- 1 cup of beans or beans: from 86 to 120 milligrams of magnesium
- 30 grams of nuts: 107 milligrams of magnesium
- 30 grams of almonds: 77 milligrams of magnesium
- 1 cup brown rice: 84 milligrams of magnesium
- 1 baked potato: 57 milligrams of magnesium
Other components necessary
But for the formation of collagen and elastin also by other components that provide special support to magnesium, so its consumption should not be neglected, especially that of vitamin C and a hearty dose of protein to provide the amino acids necessary for collagen.
Caring for your magnesium intake wilt strengthen your ligaments and reduce the risk of injury, and helping to improve your fitness and tone, and this you can do this by eating beans, spinach and other foods high in potassium.
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