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The top 8 foods rich in magnesium to support a healthy body and brain



The top 8 foods rich in magnesium to support a healthy body and brain

Magnesium is an important mineral for many bodily functions, so it is important to include plenty of nutrients in our diet to ensure that we are getting enough.

A man needs a daily intake of 400-420 mg for men and 310-320 mg for women, while pregnant women need slightly higher doses, according to Live Science.

Many people get enough magnesium by eating foods rich in magnesium, but some health conditions can lead to poor absorption of nutrients, which means some may need magnesium supplements.

Experts advise you to include the following foods rich in magnesium in your diet:

1. Nuts

Nuts are an excellent source of magnesium because most nuts are high in minerals. Nuts, raw or in the form of nut butter, contain magnesium:
ிரி Cashew: 292 mg per 100 g
Almond butter: 270 mg per 100 g
Pistachio: 121 mg per 100 g

Nuts (iStock)

2. Seeds

Like nuts, seeds are an excellent snack because they provide plant protein, vitamins and minerals to support healthy bodily functions.

To avoid consuming more than the recommended amount of sodium, experts recommend trying to fry the seeds for snacking, rather than buying roasted and salted seeds from the supermarket.

You can sprinkle this on salads, oatmeal or try making chia pudding. The following seeds contain good amounts of magnesium:
Sesame seeds: 351 mg per 100 g
ியா Chia seeds: 335 mg per 100 g
Sunflower seeds: 129 mg per 100 g

Sesame seeds

Sesame seeds

3. Leafy vegetables

Leafy greens are an excellent ingredient in many dishes. Dark green vegetables contain more magnesium than light green vegetables such as spinach:
Lettuce: 79 mg per 100 g
Beet leaves: 70 mg per 100 g
• Gale: 47 mg per 100 g

Lettuce (iStock)

Lettuce (iStock)

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4. Pulses

Legumes are known primarily as a vegetable protein and later as an excellent source of magnesium and other vitamins and minerals. Legumes provide magnesium to the body in the following amounts:
Black beans: 180 mg per 100 g
Red Kidney Beans: 164 mg per 100 g
Edamem: 65 mg per 100 g

Beans (ice stock)

Beans (ice stock)

5. Cereals

The USDA Dietary Guidelines for 2020-2025 recommend starchy carbohydrates in the diet, such as whole grain pasta, rice or bread.

For a magnesium-rich breakfast, experts recommend adding whole grain toast and nut butter instead of white dosa:
Whole grain bread: 76.6 mg per 100 g
Rye bread: 40 mg per 100 g
Brown rice: 39 mg per 100 g

6. Oil fish

Oily fish is an excellent source of polyunsaturated fatty acids and is rich in vitamins and minerals such as magnesium. Nutritionists emphasize the importance of eating oily fish at least two dimensions a week:
Salmon: 95 mg per 100 g
Herring: 46 mg per 100 g
Medium: 39 mg per 100 g



7. Dark chocolate

Dark chocolate is high in magnesium. Cocoa bean is a misnomer because it is not a bean or lentil, but actually the seed of the Theobroma cocoa tree.
45-50% Cocoa Solids: 146 mg per 100 g
60-69% cocoa solids: 176 mg per 100 g
70-85% cocoa solids: 228 mg per 100 g

Dark chocolate

Dark chocolate

8. Butter

One avocado contains 29 mg of magnesium per 100 g, with an average weight of about 170 g. Avocados are rich in good monounsaturated fats and polyunsaturated fats, which are also good for brain function.

Avocado (Shutterstock)

Avocado (Shutterstock)

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Additional considerations

Some people need to be very careful to avoid magnesium deficiency in the body, says dietitian Christy Dean, and eating foods rich in magnesium may not be enough.

“People with Crohn’s disease or celiac disease, people with type 2 diabetes and the elderly are at risk for magnesium deficiency,” he added.

Dean points out that magnesium poisoning poses a risk, but not a risk from food sources because “magnesium naturally present in the diet is not harmful and should not be controlled because there is a way in our body to eliminate excess through the kidneys. But the supplement can be harmful if taken in the wrong dose.”

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Nobel Prize in Physics Archives.. Awarded 117 times to 224 scientists including 5 women, withheld 6 times.. Marie Curie won first.. John Bardeen won twice.. 32 divided evenly. times and 38 times out of three winners.. It was given to one winner 47 times



Nobel Prize in Physics Archives.. Awarded 117 times to 224 scientists including 5 women, withheld 6 times.. Marie Curie won first.. John Bardeen won twice.. 32 divided evenly.  times and 38 times out of three winners.. It was given to one winner 47 times

Bilal Ramadan wrote

Tuesday, October 3, 2023 at 06:00 PM

New scientists wrote their names in history Nobel Prize in PhysicsAfter the Royal Swedish Academy of Sciences announced today, they, Pierre Agostini, Ferenc Kroes and Anne Lhuillier have won this unique award for 2023.

From the inception of the Nobel Prize in Physics in 1901 to 2023, the Academy’s record number of scientists who have won it is 224, including a two-time winner.

Nobel Prize Medal

Number of Nobel Prizes in Physics

The Nobel Prize in Physics has been awarded 117 times from 1901 to the present, and has not been awarded six times in the following years: 1916, 1931, 1934, 1940, 1941 and 1942.

According to the law of the Nobel Foundation: If no work under consideration turns out to be of the importance mentioned in the first paragraph, the financial prize is kept until the following year. If the award is not made, even at that time, the amount will be added to the restricted fund of the trust. During World Wars I and II, fewer Nobel Prizes were awarded.

Nobel Prize in Physics

47 prizes were awarded to one winner alone.

It was shared equally by 32 scientists

It was split 38 times between three winners.

According to the law of the Nobel Foundation, the prize money can be divided equally between two works, and each of them is considered worthy of a prize. If two or three persons produce the work to be rewarded, the award is given to them jointly. Under no circumstances should the prize money be split between more than three persons.

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Number of Nobel Laureates in Physics

The Nobel Prize in Physics has been awarded to 225 winners in the period from 1901 to 2023, including scientist John Bardeen who won the Nobel Prize twice, bringing the number of winners since 1901 to 224 scientists.

Three scientists have won the 2023 Nobel Prize in Physics

Nobel laureates in physics

Of the 224 winners of the Nobel Prize in Physics, only five women scientists have won.

1903 – Marie Curie (also won the Nobel Prize in Chemistry in 1911).

1963 – Maria Gobert Meyer

2018 – Donna Strickland

2020 – Andrea Guess

2023 – Anne Lhuillier.

Two time Nobel laureates

John Bardeen is the only scientist to win the Nobel Prize in Physics twice, first in 1956 and second in 1972.

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10 requirements for students to bring their medicines to school with a form provided by Emirates Health Services



10 requirements for students to bring their medicines to school with a form provided by Emirates Health Services

To ensure the safety of students, provide them with the necessary health facilities, and provide a healthy and safe educational environment, government and private school administrations have distributed a model of bringing medicine to school. The model published by Emirates Health Services Corporation includes 10 requirements that parents should follow to ensure the safety of their children.

Form for taking medicine to school Divide the medicine into two packets and ask the pharmacy to put the original label on each package while buying the medicine, one packet will be kept at home and another packet will be sent to school. Case of need.


School administrations said that this model is psychologically comfortable and reassuring for parents, as it allows the presence of drugs in school, according to the rules and procedures followed, and reduces the anxiety of parents whose children suffer from chronic diseases or special health conditions. He pointed out that the carrying of drugs is strictly prohibited because it is strictly prohibited to carry drugs to students during school hours. In case of emergency.

He explained that school clinics play an important role in promoting the health and well-being of students, and they have the authority to follow up on student health, including overseeing the administration of medication doses within the school. It promotes health awareness and good hygiene practices among students and reduces school absenteeism. Due to health problems, staff at these clinics provide various services to students including education and awareness of healthy habits needed to raise the level of their health culture. .

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The requirements emphasize that all medications must be brought to school by an adult and dispensed to the appropriate person, and that children are not allowed to bring medications. Written permission is required for prescription or over-the-counter medications (including vitamins) brought to school. The child’s doctor and the student’s guardian.

The requirements include that all medications must be brought to school with the original packaging of the medication and the drug label from the manufacturer of the medication prepared by the pharmacist, in consideration of having “name of child – name of medication”. – Dosage required – How many times a day – Method of taking the medicine – Name of the doctor who prescribed the medicine.” – Date of prescription – Expiry date.


For medications to be taken 3 times a day, the first dose can be taken at home, followed by the second dose after school hours, and the last dose before bed, and the requirements are also explained which dose does not need to be taken. During school hours, and for medications to be taken 4 times a day, only one dose can be taken.Ensuring equal timing within a 24-hour period during the school day.

In turn, school administrations have distributed a form for parents to take medicine to school, so that the student’s guardian must provide adequate information about the child’s medical need or need for special care and inform the school. Any change in medication or medication by the nurse or doctor or the dosage of the medication if the guardian dispenses the medication to the school hospital.

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If the student refuses to take the medication, the nurse will not force the student to take the medication, but they will record this in the student’s health record and notify the custodian.

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“The Terna tragedy is a warning of the worst.” Haji reveals the reasons for the increase in disasters in Arab countries



“The Terna tragedy is a warning of the worst.”  Haji reveals the reasons for the increase in disasters in Arab countries


Dr. Space Scientist specializing in Earth and Planetary Sciences. Issam Hajji blamed the increase in natural disasters such as earthquakes and floods in Arab countries on lack of awareness of climate change and lack of specialized research and monitoring stations. Poor urban planning.

In the episode dated (10/2/2023), “The Story Has the Rest” highlighted recent disasters affecting the region, such as the two devastating earthquakes that struck southern Turkey and its aftermath in the Middle East. February 2023, and the Al Houze earthquake in Morocco in September. From the same year, Libyan floods wreaked havoc in the coastal city of Derna, days after the Moroccan earthquake.

Haji said the Terna flood disaster was not the worst but a bad warning, pointing out that it was a copy of what happened there in 1925 when a storm in the Gulf destroyed naval vessels there. Famine and about the same number of casualties caused the death toll.

Hajji published maps of Terna after Hurricane Daniel, reviewed rainfall rates, and emphasized that the storm did not penetrate deeply, but caused large amounts of dust to move from the interior to the coast, stressing that the environmental risk lies in rebuilding by removing millions. cubic meters of soil.

He revealed that the Arab coastal cities of Alexandria in Egypt, Tangier in Morocco and Manama in Bahrain are losing their battle in light of the escalation of climate change and the short-term recurrence of recent decades in the Mediterranean region. For example, there is a lack of awareness of these risks and population growth in the region.

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The Egyptian scientist made frequent stops in Alexandria, which he said had changed from a historically disaster-resistant city to an area at risk in the past 20 years, pointing to the danger of building in floodplains that have led to the degradation of the urban landscape. In a coastal town.

Population density risks

In his speech, Hajji said that the majority of the people of the Middle East and North Africa (92%) settled in 3% of the total area of ​​the Arab world, before confirming that there had been a major collapse in climate and scientific knowledge, which caused most of the disasters.

In the same context, studies indicate that about 30 million residents of the Arab world are exposed to high risks of future catastrophic earthquakes.

The project uses artificial intelligence technology and satellite maps to broadcast images of the massive destruction that climate change can cause to infrastructure, such as storms entering coastal areas, wiping out everything in its path.

Hajji emphasized that there are solutions to climate change, “It is not the end of the universe and humanity, but rather the risk of dealing with it.” He pointed to a development project between the Universities of Munich and California, Khalifa University in Hamad bin Qatar and NASA to create a coastal zone in the Arab region “that will resist climate change”.

Haji offered some solutions to combat this climate change, including reforestation, the placement of what he called sand dunes, and “scientific” management of the coastal area.

Document image

The program aired a short documentary retracing the Arab region’s history with natural disasters, and stopped frequently to learn about the earthquake belts surrounding Arab countries with Arab and foreign experts. The film also traces the experiences of Chile and Japan in dealing with a series of earthquakes, particularly in the Asian country, which experiences two thousand earthquakes a year without any significant impact.

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The film also covers the scientific views of leading experts from both countries on how to monitor earthquakes, the development of earthquake-proof building standards and flexibility of structures, ensuring that buildings absorb earthquakes.

Experts – who spoke during the film shown by the program – pointed out that Japan has earthquake sensors that help to initiate early evacuation measures, and that Tokyo has developed building codes with 3 levels: the first is related to steel supports, and the second is related to dampers that absorb earthquake energy and reach the third level. isolate from

For the Arab world, seismologists discussed conflict zones and their classifications and Arab countries at risk of earthquakes because 3 major earthquake belts pass through or near the region, namely the East African belt, the Alpine belt, and the Dead Sea fault, with the latter being the most active. Considered, and the countries concerned are Syria, Lebanon, Palestine and Jordan.

Experts revealed that there is a seismic index in the Arab world, but in addition to the slow development in the Arab region, it is a serious challenge, especially in cities with high population density, adding that “houses are the first cause of the increase in the number of collapse victims”.

They pointed out the importance of focusing on population distribution, disaster management plans and taking into account seismic risk and the fragility and unreliability of buildings, especially in the absence of an Arab earthquake monitoring network.

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