Products with magnesium and zinc. The role of magnesium in the body
Not every person knows the role of magnesium in the human body. This substance is one of the most important trace elements after water and oxygen. It takes an active part in more than 350 biochemical reactions that provide normal work all organs and systems. In addition, magnesium is extremely useful for the proper functioning of of cardio-vascular system.
To make up for the lack of this substance In the body, you can both consume foods saturated with it and take vitamin and mineral complexes. Regular consumption of foods containing magnesium will help improve overall well-being and improve health. From this article you will learn which foods contain magnesium.
Magnesium is a silvery-white metal that produces a dazzling white flame when burned. This substance was first isolated in 1808 by chemist Humphrey Davy. The human body contains 30 grams of magnesium. It is found in greatest concentration in bone tissue, liver and muscles.
Without Mg, the human body is unable to protect itself from infection, as it affects the production of antibodies. In addition, magnesium promotes the production of estrogen.
The microelement has vasodilating, immunostimulating, anti-inflammatory, restorative, and sedative properties. Regular consumption of foods containing the substance contributes to:
- preventing the development of oncological pathologies;
- normalization of carbohydrate metabolism;
- normalization of blood pressure;
- prevention of stone formation;
- improving gastric motility;
- regulation of blood sugar;
- normalization metabolic processes;
- formation and growth of bone tissue;
- increase protective properties body;
- maintaining electrolyte balance;
- improving the functioning of the heart muscle;
- removing harmful cholesterol from the body;
- preventing the development of inflammatory processes.
The relationship between Mg and other microelements
Few people know that magnesium is in close connection with potassium, calcium, phosphorus and sodium. An excess of these substances in the body provokes a decrease in magnesium adsorption.
The ratio of Ca and Mg should be kept at 1:0.6. Magnesium is needed for complete absorption of calcium. If there is a lot of calcium in the body, this is fraught with the removal of magnesium from the tissues and, consequently, its deficiency. In addition, magnesium helps maintain calcium salts in a dissolved state and prevent their crystallization.
Magnesium, phosphorus and sodium provide muscle and nervous activity body. If Mg is contained in tissues in insufficient quantities, potassium cannot be retained inside the cells; it is simply excreted from the body. Magnesium, calcium and phosphorus take an active part in the formation of bones. Magnesium deficiency is fraught with increased bone fragility and the development of osteoporosis.
List of foods rich in magnesium
This trace element is found in some vegetables, fruits and foods.
- IN large quantities magnesium is found in sesame seeds, peanuts, almonds, pine nuts, pumpkin seeds, cashew nuts. These products are recommended to be included in the diet, but small quantity. You can meet the need for this microelement by consuming nuts and seeds. Moreover, almost all nuts are rich in other minerals, amino acids, and vitamins, which are also very beneficial for the body.
- Most magnesium is found in wheat bran– 550 mg per 100 g and pumpkin seeds – 500 mg per 10 g of product. This substance is found in high concentrations in porridges, polished brown rice, buckwheat, oatmeal and millet. Magnesium in cereal dishes is easily digestible; it is found in perfect proportion with phosphorus and calcium. It is preferable to alternate dishes from cereals; it is healthy to eat rice porridge or oatmeal for breakfast.
- Magnesium is found in sufficient quantities in unsweetened corn flakes, rye bread with bran, sprouted wheat sprouts. Sprouted wheat can be purchased at a pharmacy, or you can prepare it yourself. Wheat sprouts are biologically excellent active product, giving a person an incredible boost of energy. In addition to magnesium, sprouted wheat is also rich in potassium. This combination has a beneficial effect on the cardiovascular system.
- Another record holder for the content of microelements - seaweed. Magnesium is found in high concentrations in legumes, in particular soybeans, beans, lentils, and peas.
- Cheese cheese also contains a lot of magnesium, chicken eggs, shrimp, dates, milk chocolate, squid, dried porcini mushrooms, halibut, cod liver.
- Fruits and vegetables are rich in Mg. They, compared to the above products, contain less of this substance, but they are still no less useful. The record holder for magnesium content among fruits and vegetables is watermelon. 100 g of product contains 224 mg of magnesium.
- The element is found in sufficient quantities in dried apricots, spinach, raisins, dill, beets, green peas, lentils, bananas, carrots, cabbage, avocados, cherries, potatoes, broccoli, black currants, eggplants, pears, sweet peppers, radishes, peaches, oranges , melon.
Along with Mg, for better absorption of the microelement, it is recommended to increase the consumption of products, rich in pyridoxine or vitamins B6. Sources of the vitamin are pine nuts, legumes, walnuts, tuna, sardine, mackerel, cereals and beef liver.
Table of Mg content in food
| Name | Quantity mg per 100 g |
|---|---|
| Wheat bran | 550 |
| Pumpkin seeds | 500 |
| Cocoa powder | 430 |
| Sesame seeds | 350 |
| Cashew nuts | 270 |
| Buckwheat | 258 |
| Soya beans | 248 |
| Almond | 230 |
| Pine nuts | 230 |
| Dark chocolate | 200 |
| Pistachios | 200 |
| Cornflakes | 200 |
| Peanut | 180 |
| Hazelnut | 170 |
| Brown rice | 150 |
| Cereals | 135 |
| Walnuts | 135 |
| Pearl barley | 133 |
| Sunflower seeds | 125 |
| Halibut | 120 |
| Millet | 115 |
| Dried porcini mushrooms | 102 |
| Squid | 90 |
| Milk chocolate | 63 |
| Dates | 59 |
| Shrimps | 50 |
| Cod liver | 50 |
| Chicken eggs | 48 |
| Rye bread | 47 |
| Brynza | 22 |
Table of magnesium content in vegetables and fruits
| Name | Quantity mg per 100 g |
|---|---|
| Watermelon | 224 |
| Dried apricots | 65 |
| Spinach | 60 |
| Dill greens | 55 |
| Raisin | 45 |
| Beet | 43 |
| Salad | 40 |
| Carrot | 38 |
| Green peas | 38 |
| Lentils | 36 |
| Black currant | 31 |
| Bananas | 30 |
| Kohlrabi cabbage | 30 |
| Avocado | 29 |
| Cherry | 26 |
| Potato | 23 |
| Broccoli | 21 |
| Tomatoes | 20 |
| Parsley | 20 |
| Apricots | 19 |
| Green onion | 18 |
| Grape | 17 |
| Plums | 17 |
| White cabbage | 16 |
| cucumbers | 16 |
| Peaches | 16 |
| Radish | 13 |
| Melons | 13 |
| Oranges | 13 |
| Pears | 12 |
| Sweet pepper | 11 |
| Eggplant | 10 |
| Apples | 10 |
Daily requirement for micronutrients by age
A six-month-old child should receive 30 mg of magnesium daily, a child under one year old should receive 75 mg, from 1-3 years old - 80 mg, 4-8 years old - 130 mg, 9-13 years old - 240 mg magnesium.
The daily requirement for magnesium in the body of a girl from 14 to 18 years old is 360 mg, and a guy’s is 410 mg. The daily dosage of the microelement for girls and women under 30 years old is 310 mg, over 30 years old – 320 mg. The daily dosage for boys and men from 18 to 30 years old is 400 mg, over 30 years old – 420 mg.
A pregnant woman’s body should receive at least 360 mg of magnesium every day, and a breastfeeding woman should receive 320 mg.
Signs and causes of deficiency
With a properly balanced diet, a sufficient amount of microelement enters the human body. A monotonous diet, a lack of green vegetables and fruits, and alcohol abuse - all this sooner or later leads to magnesium deficiency in the body. People with kidney and liver pathologies also often suffer from a lack of this substance.
Mg deficiency is characterized by:
- disruptions in the functioning of the cardiovascular system, accompanied by rapid heartbeat and arrhythmia;
- decreased immune function;
- chronic fatigue;
- rapid fatigue;
- frequent dizziness;
- headaches;
- decreased concentration and memory;
- depressive disorders;
- irritability;
- loss of appetite;
- nausea and vomiting;
- anemia;
- cramps and muscle spasms;
- increased cholesterol levels;
- increased fragility of nail plates and hair;
- diabetic cataract;
- acceleration of aging processes;
- coldness of the extremities.
If you don't give special significance these manifestations and not taking measures to eliminate them, a lack of magnesium in the body can cause the development of pathologies of the cardiovascular system and brain. In addition, Mg deficiency is fraught with the deposition of calcium salts on vascular walls, in the kidneys and heart muscle. Lack of magnesium is also one of the causes of delirium tremens.
A deficiency of this substance can develop due to various reasons. Magnesium deficiency is usually caused by: insufficient consumption of magnesium-rich products, abuse of foods rich in animal fats and proteins (they interfere with the absorption of Mg in the gastrointestinal tract), use of low-calorie diets, abuse of alcoholic beverages, consumption of distilled or soft water, prolonged diarrhea, diabetes mellitus, obesity, frequent stressful situations, abuse of sweet soda, coffee, smoking, long-term use medications, lack of sunlight.
Excess magnesium in the body: main manifestations
Not only a deficiency of the substance, but also its excess is harmful and even dangerous for the human body. This condition is very rare. Often, an excess of a microelement in the body appears due to excessive intravenous administration medicinal magnesium-containing drugs and renal dysfunction. It is almost impossible to obtain an excess of Mg from food.
Excessive levels of magnesium in the body are indicated by the appearance of lethargy, drowsiness, lethargy, unsteadiness of gait, lack of coordination, xerostomia, slow heart rate, prolonged nausea, frequent loose stool, pain in the abdomen.
Magnesium – important trace element, without which the human body cannot function normally. In order for its concentration to be normal, it is necessary to introduce foods with high content magnesium, including nuts, seeds, cereals, fish, vegetables and fruits.
Magnesium is one of the key minerals that is essential for normal functioning human body. With magnesium deficiency, vital processes deteriorate significantly or even slow down. This microelement takes an active part in metabolic processes: more than 350 metabolic processes take place with its participation.
What foods contain magnesium? Where can I find easily digestible sources of essential micronutrients? What are its benefits for the human body? How much should you consume of this substance daily? You will learn the answers to these and many other questions by reading our material.
- Benefits for the human body.
- Magnesium-rich foods.
- Table of foods high in magnesium.
- Daily intake for different age categories.
- Magnesium deficiency: causes and symptoms.
- Magnesium excess: causes and symptoms of the disease.
Benefits of magnesium for the human body
This element undoubtedly plays main role for the functioning of the whole body. It is useful for the normal functioning of the following organs and systems:
Magnesium rich foods
To provide your body with vitamins and sufficient quantity this element, you need to know which foods contain magnesium.
Plant products
Food plant origin - a source of valuable mineral and useful vitamins. Most magnesium is found in fresh vegetables and fruits, greens, as well as cereals and legumes. Eating nuts will help provide the body with the necessary amount of the element. This mineral contains:
Animal products rich in magnesium
In such products this element Contained in small quantities compared to plant foods, however, it is still present. Most of it is found in the following products:
- meat low-fat varieties(chicken, beef, rabbit);
- pork;
- seafood (oysters, crabs, shrimp);
- fish marine varieties and river;
- whole milk powder.
Table of foods high in magnesium
Below is a table with products of plant and animal origin and their magnesium content.
| The product's name | Content (mg per 100 grams) |
|---|---|
| Wheat bran | 590 |
| Cocoa beans | 450 |
| wheat sprouts | 325 |
| Chia | 320 |
| Sesame seeds | 310 |
| Cashew | 280 |
| Buckwheat | 265 |
| Pine nuts | 230 |
| Almond | 225 |
| Peanut | 190 |
| Sea kale | 175 |
| White rice | 155 |
| Oat groats | 140 |
| Walnuts | 130 |
| Beans | 128 |
| Fresh green peas | 110 |
| Bran bread | 95 |
| Dried date | 90 |
| Parsley | 86 |
| Lentils | 85 |
| Dill | 80 |
| Rye bread with bran | 75 |
| Hard cheese varieties | 70 |
| Chicken egg | 45 |
| Carrot | 40 |
| Chicken's meat | 35 |
| Banana | 25 |
| Beef meat | 20 |
| Milk | 10 |
Daily intake for different age categories
It is very important to know how much magnesium you need for men and women of different ages, as well as children and adolescents. The diet should have a calcium to magnesium ratio of 1:1 or 1:2.
Consumption rate (mg/day):
Magnesium deficiency: causes and symptoms
Magnesium deficiency has negative impact on the normal functioning of organs and systems of the human body.
Causes of magnesium deficiency
Poor nutrition and an unbalanced diet can cause magnesium deficiency. And:
- Excessive alcohol consumption;
- Smoking;
- Constant diets;
- Medications;
- Poor absorption of magnesium by the intestines.
- Stress and emotional turmoil.
All these factors can cause a lack of a vital mineral. If it is not possible to improve your diet, you should take vitamin complexes that contain this mineral.
Symptoms of hypomagnesemia
The following symptoms indicate about magnesium deficiency and require consultation with a doctor:
- Lethargy, general weakness after waking up.
- Brittle nails, development of caries, hair loss.
- Frequent headaches and migraines.
- Painful menstruation in women.
- Muscle spasms and cramps.
- Diarrhea and stomach cramps.
- Heart pain, arrhythmia, high or low blood pressure.
- Pain in joints and bones, low temperature bodies.
- Blood diseases (anemia).
- Tingling sensation in arms and legs.
- Impaired coordination.
- Absent-mindedness.
- Insomnia or very light sleep.
- Development of various phobias.
The presence of one of these symptoms is possible in other diseases, so you should not diagnose yourself, you need to consult a doctor. Vitamins can only be prescribed by a doctor.
Magnesium excess: causes and symptoms of the disease
Excess magnesium, as well as its deficiency, negatively affects human health. This substance is toxic if consumed regularly in large quantities.
Causes of hypermagnesemia:
- taking medications with a high content of this element;
- unbalanced diet;
- chronic renal failure;
- violation of metabolic processes;
- the hard water you drink.
To people suffering urolithiasis, cannot be used medications without prior consultation with a doctor.
Symptoms of excess magnesium in the body:
Magnesium poisoning is very dangerous for human health and in certain cases can even result in fatal Therefore, when the first symptoms appear, you should immediately consult a doctor.
To detect excess magnesium in the body, you need to take a blood test.
From this article you learned what an invaluable role magnesium plays in our lives and how important it is to consume the required amount of this mineral. Therefore it is necessary to conduct healthy image life and stick to balanced nutrition. Excess magnesium has a negative impact on human health, just like deficiency. You need to adhere to the daily intake of this mineral to stay healthy for many years.
Insufficient magnesium in the body causes muscle spasms, osteoporosis, heart disease, cerebral vascular spasms, migraines, diabetes, anxiety and other ailments and diseases. Did you know about this? And do you know foods that contain large amounts of magnesium, helping eliminate deficiency and replenish the balance?
Unfortunately, most people most often excrete iron and calcium out of all the minerals necessary for the functioning of the body. And only a few know about others useful substances ah, which the body needs on a daily basis. Magnesium is one such mineral. Its sufficient content is of great importance for maintaining the functions of muscle and nervous systems, regulation of body temperature, proper bone formation, calcium absorption, maintaining a rhythmic heart rate and condition immune system generally. He takes part in hundreds of the most various reactions and processes occurring in the human body.
The daily dose of magnesium for an adult man is 400 mg, women - 310 mg, pregnant women - 360-400 mg, nursing mothers - 360 mg, boys - 410 mg, girls - 360 mg, children under 3 years old - 80 mg, under 13 years old - 240 mg.
If you feel weak, irritable, or anxious, your body signals a magnesium deficiency. To ensure he gets enough of the mineral every day, increase the amount of magnesium-rich foods in his diet. All you need is to make such products integral part your diet. To make it easier to choose, use the list of products below.
TOP 19 foods containing large quantities of magnesium
1. Wild rice
In addition to being delicious and healthy, wild rice is an incredible source of magnesium. A cup of wild rice contains about 52 mg of magnesium. It also serves as a rich storehouse of other minerals like folic acid, fiber, iron and zinc.
This delicious rice can be eaten with salmon or herbs for an even healthier meal.
2. Buckwheat
Buckwheat kernels are simply packed with magnesium - 229 mg. They do not contain gluten like other types whole grain, which protects the body from extreme surges in blood sugar levels. For healthy eating good to eat buckwheat porridge with butter or use as an addition to other dishes.
3. Wheat germ
Among foods rich in magnesium, they are rated as the richest sources of magnesium, containing about 440 mg of the mineral, while other grains contain no more than 400 mg of magnesium. This unique composition provides almost daily dose magnesium for men and per 100 grams more than normal for woman.
Useful to add to salads, smoothies and soups.
4. Spinach
This green leafy vegetable is rich in almost all nutrients. It is extremely beneficial for health because it is low-calorie product with a high content of magnesium. A cup of cooked spinach contains about 157 mg of magnesium, while an equal amount of raw spinach provides only 24 mg.
Add to salads and soups to increase magnesium intake and other beneficial nutrients allowing you to eat healthy and tasty without increasing your weight.
5. Oatmeal
Being rich in fiber and antioxidants, they are considered one of the healthiest grains. Oatmeal in the daily menu helps lower cholesterol and blood pressure. The presence of magnesium in oatmeal makes this product even more valuable, since ¾ cup oatmeal provide the body with 47 mg useful mineral, which is 12% of the daily value.
Oatmeal for breakfast is great way start your new busy day!
6. Avocado
Exotic delicious fruit known for a number of useful properties for the body. It helps protect it from the development of cancer and cardiovascular diseases, control blood cholesterol levels, prevent eye cataracts. One fruit can provide 15% of the daily requirement of magnesium.
7. Bananas
A fruit loved by many with unusually tender pulp, it is one of the most simple ways saturating the body with magnesium, since bananas are affordable and tasty. In addition to the fact that bananas are an excellent source of energy, they are also rich in a number of vitamins and minerals - potassium, fiber, vitamin C, not least magnesium, of which the pulp of one banana contains about 32 mg.
Don't forget to add to your breakfast to cover the deficit necessary for the body mineral.
8. Watermelon
IN summer time Watermelon is an excellent source of saturating the body with magnesium. One cup of watermelon pulp provides about 15 mg of the mineral, and several large slices will help more than cover the daily magnesium deficiency in the body.
9. Pumpkin seeds
It's not just fruits, vegetables and grains that are great sources of magnesium. These products include seeds, especially those rich in vitamin E and copper. Half a cup pumpkin seeds contains about 369 mg of magnesium, which is approximately 93% of the recommended daily value. If you like your seeds lightly toasted, do not keep them in the oven for more than 20 minutes, as heat capable of destroying some nutrients.
10. Flax seeds
They can also be considered unique products containing sufficient amounts of magnesium that should be included in your diet. One tablespoon of flaxseed contains 39 mg of magnesium!
11. Sunflower seeds
Tasty and nutritious seeds can give the body a real magnesium boost. Half a cup of sunflower seeds provides 83 mg of magnesium, which helps strengthen the heart muscle. skeletal system, reducing asthma symptoms, preventing certain types of cancer. Seeds rich in magnesium should be included in the diet taking into account high content calories (373 cal).
12. Beans and soybeans
Legumes are another excellent source of magnesium, a mineral that promotes bone strength, reduces spasms and relieves chronic pain. A cup of baked beans provides 68 mg of magnesium, and 196 mg of soybeans.
13. Yellow corn
If you want to find a product that is high in magnesium and low in calories - yellow corn, rich in fiber and protein, will come in handy.
A cup of corn contains 211 mg of magnesium, which is about 53% of the daily value.
14. Magnesium content in fish
Fish can also be an excellent source of magnesium for the body. In addition to the mineral, it is rich in vitamin B12, which ensures healthy heart, bones and skin. Fish can be baked, fried, grilled or over an open fire. Fish varieties rich in magnesium content include: salmon– 35 mg, halibut– 70 mg, and oysters– 76 mg. To increase the amount of magnesium consumed, fish should be served with wild rice, spinach, buckwheat.
15. Cocoa
16. Whole milk
Each of us knows that milk is rich in calcium. In addition to calcium, milk contains a sufficient amount of magnesium. One cup of whole milk provides 24 mg of magnesium, which promotes healthy bones, healthy muscles and prevents osteoporosis.
17. Broccoli
Freeze to get more magnesium for your body. I am not kidding! One cup of raw broccoli contains 22 mg of magnesium, while one cup of frozen broccoli contains 37 mg. The presence of fiber, vitamin K, C, beta-carotene makes broccoli extraordinary useful product, especially for women, pregnant and lactating breast milk. Add broccoli to your soup or main course and be healthy!
18. Blackberries, raspberries
These are some of the most women's nutrition. They contain a wide range of nutrients, including phytonutrients and fiber. A sufficient amount of magnesium gives reason to recommend them even to pregnant and lactating women, who can get it by eating tasty foods and not worrying about negative impact on the body. One cup of berries contains up to 30 mg of magnesium.
19. Medicinal plants
Healing herbs – coriander, basil, thyme, mint, green onions can also be an excellent source of magnesium. Fresh or dried - it doesn't matter! One tablespoon typically contains up to 15 mg of magnesium.
Do not ignore magnesium deficiency in the body. With such a variety of magnesium-containing products, it is always possible to make right choice. Fill your gap and choose foods that contain plenty of magnesium.
What is your favorite option for getting magnesium from foods? Did he find his place in the above list?
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According to statistics, magnesium, necessary for life, is missing in almost 50% of food products that the average person consumes every day. In addition, the soil on which agricultural crops grow is constantly depleted, and the amount of this element in it decreases.
All these reasons force a person to take care of the daily restoration of the amount of this microelement necessary for the body. Knowing which foods are saturated with it helps significantly in this matter.
Reasons for the need for daily restoration of magnesium balance
Residues of magnesium that are present in the human body are washed away due to stress and sweating, intake medical supplies. But magnesium is quite important for the full functioning of the nervous and muscular systems, it promotes sleep quality. Therefore, it is very important to maintain the balance of this microelement and consume foods rich in magnesium. The norm recommended by experts is:
- for women 320 mg;
- for men 420 mg.
You can replenish your supply of this microelement with the help of nuts and seeds. Sunflower, pumpkin, and sesame seeds are excellent suppliers of magnesium. 100 g of magnesium seeds contains:
- in sunflower - 125 mg;
- pumpkin -185 mg;
- in sesame - 125 mg.
This represents almost 30% of the average daily requirement. Nuts that are especially rich in magnesium include sweet almonds and cashews. Each 1/4 cup of these foods contains almost 100 mg of magnesium. However, the Brazil nut is recognized as the leader, supplying the body with 25% magnesium.
List of the most magnesium-rich foods
If we consider all products rich in magnesium, the table of which contains more than a dozen items, then second place can be given to vegetables and cereals. The green matter in plants known as chlorophyll is one of the natural sources of this trace mineral.
One cup of spinach juice can replenish the body's magnesium supply by more than 150 mg - this is approximately 36% of the daily requirement. Excellent sources of magnesium include:
- Swiss chard;
- okra;
- pumpkin;
- parsnip;
- artichoke;
- cabbage;
- dandelion greens;
- beet greens and many other dark greens.
Parsley contains 85 mg of the element, dill has about 70 mg, and carrots have 47 mg. When considering foods rich in magnesium, do not forget about herbs, which are good suppliers of this microelement to the body. These include basil and coriander, as well as sage.
One tablespoon of each of these plants contains about 690 mg of this valuable element. Therefore, they need to be added as spices to your favorite dishes in order to ensure that your body replenishes the substance it loses every hour.
Availability of magnesium in cereals and legumes
What other foods contain magnesium? Among grains, the first place should be given to oat bran, wild and brown rice, millet and buckwheat. Just 100 grams of rice bran contains about 781 mg of magnesium - almost double daily norm.
You can replenish your daily supply of magnesium with the help of legumes - soybeans, lentils, beans. Soybeans are especially rich in magnesium. The concentration of this microelement in one serving is 125 mg - this is approximately 30% of the daily requirement. Black beans, black eyed peas, lima beans and chickpeas continue the list of winners. The magnesium content in products from this list contains the same percentage of this substance.
Peanuts, since they are also legumes, can provide the body with magnesium. 1/2 cup of groundnuts contains 100 mg of this valuable component.
Magnesium content in fruits and dairy products
Don't forget about fruits, which are also considered excellent sources of magnesium. Among them it is necessary to highlight avocado, dried apricots and bananas, mangoes and prunes, grapefruit. Did you know that one banana contains approximately 50 mg of magnesium? Even freshly squeezed fruit juices are capable of providing Mg, especially for grape and grapefruit drinks. So, if you don't want to eat whole foods rich in magnesium, you can drink juices from them.
Dairy products are one of the significant suppliers of this microelement. However, it is worth knowing which products contain more magnesium, and you should always be careful with cheeses and yoghurts, as some unscrupulous manufacturers add hormones and sugar to these products. Therefore, if you have to choose, it is better to drink unsweetened yogurt, which can provide the body with a sufficient amount of magnesium, without clogging it at all.
Seafood is an excellent source of micronutrients
Seafood is considered an excellent source of magnesium, but not all of it. The championship at this point should be given to halibut, which can provide up to 120 mg of magnesium, second place goes to chinook salmon - about 138 mg, as well as perch, flounder and haddock.
When considering which foods contain more magnesium, you should know that oysters are also rich in this element, but to a slightly lesser extent, up to about 15% - that’s 66 mg of magnesium. Pollock or Kamchatka crab can offer seafood connoisseurs up to 12% of this microelement.
Eating chocolate and vegetable salads completely fills the daily requirement for the microelement
Continuing the list of foods rich in magnesium that can provide your daily requirement, it is worth highlighting dark chocolate or cocoa powder. This product is rich big amount magnesium and antioxidants. Only 100 g of dark chocolate contains about 230 mg of magnesium.
Of course, it is very difficult to eat some kind of food specific product, it is much more pleasant to make salads in which the ingredients are foods rich in magnesium. Here is one such recipe that allows you to significantly replenish your magnesium supply.
Its ingredients are:
- garlic - 3 medium cloves;
- beans - 400 g;
- red onion - 1-2 small onions;
- walnuts - 120 g;
- parsley or cilantro.
First, boil the beans with bay leaves and black peppercorns. Finely chop the nuts and herbs with a knife and season with chopped garlic. Combine everything and mix. Top the finished salad with red onion rings. Such a simple salad, consumed once a day, will allow the body to be guaranteed to receive the required amount of a very valuable substance.
Results
Having considered which foods contain magnesium and consuming at least some of them daily, you don’t have to worry that your body’s replenishment of it will be incomplete.
Now every person who has read the information presented in the article knows what foods should be consumed in order to prevent magnesium in the body from decreasing to a critical state.
Normal activity active longevity and the health of our body are impossible without a whole set of biological active substances– vitamins, minerals, macro- and microelements. Even a slight shortage of one thing or another chemical compound can lead to various failures, breakdowns and illnesses.
Of microelements in order of importance mineral substance magnesium ranks 4th after potassium, iron and calcium, being directly involved in internal processes our body.
The benefits of magnesium for the human body can hardly be overestimated - in the periodic table of Mendeleev this chemical. the element is designated Mg. We focused this article on the properties of magnesium and its effect on the human body. We will also take a closer look daily requirement the human body in connection and ways to ensure its optimal intake from food. Information about which foods contain magnesium will allow each of us to prevent a deficiency of such a valuable chemical compound in the body.
What are the benefits of magnesium?
The described microelement has sedative properties, acting as an antidepressant and a natural tranquilizer, and is also indispensable for the normal functioning of almost all organs and systems - nervous, cardiovascular, musculoskeletal, digestive and maintaining metabolic processes.
The main functions of magnesium in the body include:
- the formation of bone tissue is why healthy bones and teeth are impossible without regular replenishment of the substance;
- ensuring the correct contraction of all muscles, including our main motor - the myocardium, which is why our body signals a lack of magnesium with muscle cramps;
- maintaining all types of metabolism - protein, water-salt, energy;
- absorption of vitamins and mineral salts supplied with food;
- stable passage of nerve impulses;
- normal interaction nerve cells inside the central nervous system;
- removal of toxic substances from the body;
- restoration of strength after physical and emotional stress;
- neutralizing the effects of stress;
- strengthening the body.
And this is far from full list biological processes with the participation of microelements. Products containing large quantities of magnesium should be present in daily diet both adults and children, since they perform up to 300 different functions in our body.
Daily value of magnesium
The need for magnesium increases with age and directly depends on gender.
The daily portion of magnesium for men under thirty is 400 mg, and after 30 years – 420 mg.
Accordingly, women need: up to 30 years of age – 310 mg per day, and after – 320 mg.
Children from birth to six months require 30 mg, from six months to 1 year - 75 mg, from 1 to 3 years - 80 mg, from 4 to 9 years - 130 mg, adolescents under 13 years - 240 mg, older - adult dosage, according to gender.
For athletes involved in heavy sports, such as bodybuilding and weightlifting, the daily magnesium intake is recommended to be increased to 500 mg due to the fact that the compound is actively lost during training, coming out with sweat.
Products containing magnesium in large quantities (table)
What contains the most magnesium?
Magnesium in food is most present in an easily accessible form - it is worth noting that the microelement is best absorbed from organic compounds, for example, from salts of lactic or aspartic acid. But from inorganic salts, for example, from magnesium sulfate, magnesium is absorbed much worse.
To improve the absorption of magnesium in the intestine, pyridoxine - vitamin B6 - is needed. The microelement performs most of its functions in the body together with ascorbic acid(vitamin C) and calciferols (vitamins of group D).
Most magnesium is found in foods (table):
| Product Name | Magnesium content in mg per 100 g |
| Wheat and oat bran | Up to 600 |
| Cocoa powder | 410 |
| Sesame seeds | 355 |
| Cashew | Up to 300 |
| Almond | 285 |
| Mustard | 250 |
| Soya beans | 250 |
| Cedar | 250 |
| Sprouted wheat | 240 |
| Buckwheat | 230 |
| Corn and corn flakes | 210 |
| Peanut | 179 |
| Pumpkin seeds | 179 |
| Sea kale (kelp and fucus) | 170 |
| Brown rice | 160 |
| Barley | 150 |
| Oats | 135 |
| Swiss chard | 132 |
| Millet | 130 |
| Walnut kernels | 120 |
| Legumes (peas, beans, lentils) | Up to 110 |
| Dried dates | 84 |
| Spinach | 78 |
| Young dandelion greens | 75 |
| Parsley | 75 |
| Dill | 70 |
| Carrot | 47 |
also in small portions magnesium is contained in milk and dairy products (cottage cheese, hard cheese, kefir, bio-ryazhenka, etc.), seafood (rapana, mussels, oysters, crabs) and sea fish (halibut, haddock, sea bass, flounder, Chinook salmon, pollock, hake), chicken breast, turkey, rabbit, lamb and beef.
In addition, hard water, such as tap water, is a source of magnesium salts.
Many foods are rich in magnesium, potassium, iron and other mineral salts. Moreover, this is food of plant origin. Having carefully studied the table and calculated the required daily dosage magnesium, based on the figures given, can be no worse experienced nutritionist create a delicious and nutritious menu for every day, eating your favorite and most attractive foods.
Preparations with magnesium, list
Magnesium can be found in the list active ingredients various vitamin-mineral and mineral complexes. On Russian market There are three medications in liquid form, which provide the body with fully absorbable magnesium - Magne B6, natural Kalm and Magnesium Plus.
The following are available in capsule and tablet form: medicinal products with microelements – Doppelhertz active (Magnesium + B vitamins), Magnesium + potassium. Magnesium can also be found in the list of mineral complexes; its quantity or daily requirement for each capsule should be written on the package.
very good is also not good :)
Despite the fact that magnesium is not a toxic substance, and its lethal dose has not been established by scientists, excess of this compound is just as harmful to the body as its deficiency. Excess magnesium can cause the following: pathological processes: dyslexia, hyperfunction thyroid gland, arthritis and polyarthritis, deposition of calcium salts in the kidneys, psoriasis, taking antacids.
The cause of excessive accumulation of the substance can be drugs containing it, especially with uncontrolled use, excessive intake of magnesium in the body, as well as disorders of mineral metabolism. The main manifestations of excess are loss of strength, increased drowsiness, general weakness, decreased performance, digestive disorders (diarrhea).
If you have these symptoms, you should consult a doctor who will prescribe adequate laboratory research and will conduct full examination body.
What does a lack of magnesium lead to, symptoms of deficiency
Most often, a lack of magnesium is experienced by people who use diuretics, since this element is excreted in urine. Connection losses increase when stressful situations, syndrome chronic fatigue, disruption of sleep and wakefulness, emotional overload, during periods of fasting (forced or therapeutic), abuse of caffeine-containing drinks (cola, energy drinks, coffee, strong black tea) and alcohol.
Magnesium deficiency can be experienced by people following a protein diet, for example, according to Dukan, since their diet is sorely lacking plant food. That is why in these situations it is important to take drugs with magnesium and biologically active additives to food or be sure to enrich the diet with bran - a valuable source of magnesium and B vitamins.
The body signals a lack of microelement with the following manifestations:
- deterioration of hair, nails and teeth;
- cramps of the limbs (most often the calf muscles);
- loss of appetite;
- constant feeling of nausea;
- spasms and involuntary twitching of the eyelids;
- instability emotional background– seizures causeless fear, panic attacks;
- excessive irritability and emotionality;
- dizziness, weakness;
- constant fatigue even after a long sleep;
- tachycardia;
- discomfort in the joints.
Magnesium and calcium – which foods have the optimal ratio?
What foods contain both magnesium and calcium?
Since all processes occurring in the body are interconnected, balance is very important certain substances. Calcium works closely with magnesium. Both of these microelements are directly involved in metabolism and are responsible for the health of bone tissue.
When there is an imbalance of magnesium and calcium, the latter settles on the walls of blood vessels, which is fraught with the development serious pathologies of cardio-vascular system. A deficiency of magnesium in the diet leads to poor absorption of calcium, and an excess of calcium causes increased loss of magnesium. According to scientists, the optimal ratio is 0.6 parts of magnesium for every part of calcium.
The best sources of all minerals, including magnesium and calcium, are considered to be unroasted seeds and nuts.
The leader in the amount of calcium is poppy. Adding just a handful of sesame seeds, pumpkin and sunflower seeds, cashews, almonds, Brazil nuts, cedar, pistachios, hazelnuts, and peanuts to your daily menu will allow you to avoid a deficiency of most biologically active substances.
- The daily norm is no more than 20 grams, since chocolate is a high-calorie product.
Another proven source of nutrients (calcium + magnesium in products) is dry or natural condensed milk. Well, don’t forget about valuable fruits and leafy greens - legumes, parsley, spinach, sorrel, celery, arugula, dill, coriander, carrots, green peas, radishes, cabbage, seaweed, apples.
