Il magnesio è un minerale essenziale per il benessere del nostro organismo, in quanto partecipa a molti processi per il suo corretto funzionamento, come ad esempio quelli di comunicazione delle cellule muscolari e nervose.
Questa è soltanto una delle tante funzioni del magnesio, il quale serve anche per la trasmissione degli stimoli elettrici, per il corretto funzionamento delle cellule nervose, per ottenere una buona contrazione muscolare e per produrre energia; inoltre il magnesio partecipa a oltre 300 reazioni enzimatiche ed è importante per lo sviluppo e per mantenere in salute ossa e denti.
Il nostro corpo assume magnesio attraverso l’alimentazione, per questo una dieta equilibrata e ricca di questo minerale, permette di mantenere l’organismo in buona salute. Il magnesio si trova nelle verdure a foglia verde, ma anche in altri alimenti come le banane, i legumi, i cereali integrali, il tofu, la crusca, la farina di soia, i pinoli e le mandorle, e in altri cibi più sfiziosi come il cioccolato e il cacao in polvere.
Il fabbisogno giornaliero di magnesio per un uomo adulto è dai 300 ai 500 mg, quantità che non è difficile da reperire, visto che questo minerale è presente in molto alimenti, anche se, ad onor del vero, bisogna dire che il magnesio si perde nel processo di raffinazione dei cereali, di conservazione e di cottura degli alimenti.
I sintomi principali che si manifestano in caso di insufficienza di magnesio sono affaticamento, debolezza perdita di appetito, nausea e vomito. L’assunzione di magnesio è importante anche durante la gravidanza, in quanto serve sia al benessere della mamma che a quello del bambino, tanto che in caso di carenza, il medico può prescrivere degli integratori specifici.
Ecco il fabbisogno quotidiano di magnesio
Neonati fino a 6 mesi: 30 mg.
Neonati 6 mesi 1 anno: 75 mg.
Bambini 1-3 anni: 80 mg.
Bambini 4-8 anni: 130 mg.
Bambini 9-12 anni: 240 mg.
Ragazzi 13-19 anni: 410 mg.
Ragazze 13-19 anni: 360 mg.
Adulti uomini: 420 mg.
Adulti donne: 320 mg.
Donne in gravidanza: 360 mg.
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