Enjoy a terrace with friends, discover a new beach or visit that relative we haven’t seen since Christmas. In summer we want to do everything that, sometimes, we have pending the rest of the year.
Our rhythm of life not only remains active, but intensifies and, added to the natural heat of the season, we get more tired. At this time, it is important to know the two allies that can help ensure that neither fatigue nor heat prevent us from continuing with our routine: magnesium and potassium.
Youtube Video
The first acts on vitality and, the second, on the minerals that we lose during sports and sweating. With age, especially between the ages of 50 and 70, our muscles fatigue faster than younger muscles.
This is where magnesium comes into play, a mineral that contributes to the maintenance of muscle and vitality and, therefore, to the reduction of tiredness and fatigue. It is estimated that every day we must provide our body with 375 mg of this mineral to cover our needs. However, some published studies indicate that the intake of this mineral in Spain could be lower than recommended. Despite the fact that there are many foods that contain magnesium in the Mediterranean diet, it is important to include them in our daily diet, in addition to knowing how to eat them, since when they are cooked or refined, the concentration of magnesium can be reduced.
The main foods that provide magnesium are:
-Fresh vegetables, especially those vegetables with green leaves, such as spinach, Swiss chard, lamb’s lettuce, or arugula
-Whole grain and whole grain cereals, since the refinement processes decrease their content as they are found in the parts that are eliminated, such as the bran or the germ
-Nuts and seeds, including walnuts, almonds, hazelnuts, pine nuts, or pumpkin seeds, which can be included daily if raw or roasted
-Milk, meat and eggs, as well as their derivatives
Opting for these elements and complementing them with nutritional support at certain stages of life in which food is not enough can help us maintain vitality and continue our day-to-day life, doing what we like the most and practicing exercise on a regular basis. In this area, it is interesting to know the benefits of potassium, since it is vital for movement, muscle exercises and any physical activity. In turn, during exercise and with the sweating of activity added to the heat, we can decrease our levels of this mineral and, therefore, it is essential to replenish it through good hydration and a correct diet. Potassium is necessary not only in our daily activities, but also has an important role in our body, such as regulating blood pressure and heart rate. A daily intake of 4700 mg is recommended. Again, a healthy, balanced, fresh produce diet can help you get adequate daily amounts of potassium.
Thus, some of the foods with a high content of this component are:
-Vegetables such as broccoli, tomatoes, spinach or pumpkin
-Some fruits such as citrus, banana, kiwi, plums and apricots
-Walnuts and other dried fruit seeds
-Fish such as salmon, cod or sardines
To forget about the tiredness and fatigue typical of these hot months and to be able to continue with our usual life in an active way, there are nutritional solutions that come to give us the reinforcement we need.
These solutions provide us with specific nutrients, such as potassium and magnesium that, on occasions, we are unable to incorporate naturally into our diet, either due to ignorance or because we do not have time to eat well due to the intense pace of life we lead. An example is Meritene Regeneris, a food supplement to recharge vitality. Its unique formula contains magnesium, which helps reduce tiredness and fatigue; potassium, which contributes to normal muscle function, and a combination of antioxidants (vitamin B2, vitamin C, selenium and zinc), which contribute to the protection of cells against oxidative damage. In addition, it contains Coenzyme Q10, resveratrol and lutein.
Facebook Comments
Disqus