To combat the fatigue that sets in in the fall, we often recommend taking a course of magnesium via food supplements. The eating behavior psychotherapist and nutritionist, Frédérique Chataigner, reveals what she eats when she needs to stock up on magnesium. And recommends some foods to put on your plate during periods of hunger.
She recalls that the lack of magnesium is linked to general fatigue, that it is essential for the proper functioning of our nervous system, our digestion, our cardiovascular system, our bone health, our muscle contraction, our blood pressure… In short, we need it, because if If we lack this mineral, “the whole gear gets stuck”. This is called hypomagnesemia.
Oilseeds, pumpkin seeds and cheese
To raise her magnesium levels, she has an ideal menu: to start her day, she eats cheese (cheddar provides 28mg of magnesium per 100g), first thing in the morning, with a homemade pancake that she cooks at home: “I I mix an organic egg with 3 tablespoons of semi-wholemeal spelled flour and I pour in milk kefir until I obtain a dough a little thicker than pancake dough,” she explains. In addition, she nibbles on oilseeds and pumpkin seeds which are particularly rich in them (550mg per 100g consumed)and prepares a drink: a cup of hot lactose-free milk with a drop of liquid vanilla.
For lunch, she opts for a bowl of green vegetable or squash soup, a salmon steak (130mg for 180g) with spinach (160mg for 180g) with oat cream, and a homemade chocolate fondant with powder. almond flour without flour. As a reminder, dark chocolate (between 70 and 85% cocoa) provides around 230 mg of magnesium per 100g consumedand almonds 270mg per 100g.
The rest of his day is marked by intermittent youth, before eating again the next morning. But she adds that you can consume natural yogurt: 19mg per 100g, bananas 30mg for a medium banana, black beans, 150mg for 180g, or even oats 60mg for a 30g serving.
