Foods high in magnesium. Chocolate and vegetable salads as sources of magnesium. Daily value of B6 and magnesium

Having gained an understanding of the effect of magnesium, as well as potassium, calcium and other important minerals on the human body, everyone will think - am I eating right? Am I making enough efforts to maintain and strengthen my health? It's so simple - supplement your diet with an extra plate of brown rice or a handful of nuts. After all, in fact, being healthy is very simple!

Why is magnesium needed? Magnesium is one of the most important microelements in our body. Stress, smoking, refined food, as well as significant physical exercise contribute increased consumption magnesium Meanwhile, magnesium is necessary for normal functioning all systems of the body. It is involved in carbohydrate, fat and energy metabolism. Recent studies indicate the effect of magnesium on human life expectancy. If your diet is low in magnesium-containing foods, a number of unpleasant symptoms may develop.

The main symptoms of magnesium deficiency in the body. If your sleep is disturbed, you become irritable, and you get tired quickly, then it’s worth checking whether your body gets enough magnesium from food. Chronic magnesium deficiency leads to osteoporosis, since magnesium is responsible for bone flexibility. With a lack of magnesium during pregnancy, fetal malformations are observed. Hyperactive children also often suffer from magnesium deficiency.

Daily intake of magnesium. Doctors recommend getting 300 to 400 mg of magnesium per day from food for an adult. The daily amount of magnesium for pregnant women is 450 mg.

Table of recommended average daily intakes of magnesium

Which foods contain the most magnesium? Magnesium is not produced in our body and comes only from food. Most magnesium in seaweed 800-900 mg per 100 grams. In general, leafy greens, such as salads, spinach, onions, and broccoli, contain a lot of magnesium. Seafood, legumes, and cereals are also rich in magnesium. But magnesium, which is contained in nuts, is absorbed by the body much worse.

Table of foods high in magnesium per 100 grams

Hello dear readers. For the health of our body, not only vitamins are necessary, but also micro- and macroelements. Moreover, it is important to maintain a balance, since an excess of one or another component negatively affects the body, just like a deficiency. Today we will talk about magnesium and its effect on our health. Magnesium occupied one of the leading roles in the life of all organisms on earth during the origin of life, because sea ​​water of that period had a predominantly magnesium chloride composition. And our body has an average of 25 grams of magnesium in its composition, most of which is concentrated in bone tissue. And today magnesium fulfills important function in many biochemical processes in our body. But how can we determine whether we have enough magnesium, and if not, how can we compensate for its deficiency? Answers to these and other questions regarding this element.

Why is magnesium balance extremely important for human health?

To answer this question most fully, it is necessary to consider the functions that this macroelement performs in the body.

1. The interaction between calcium and magnesium is very important for the cardiovascular system. This pair of elements regulates the tone of blood vessels and is important for the process of muscle contraction. It is also necessary for the absorption of calcium.

1. At the cellular level, magnesium is responsible for maintaining membrane electrical potentials, which is a necessary condition for the passage of ions of other microelements into cells.

1. Metabolic processes. The element is necessary for many enzymatic reactions, more than 290 of them.

1. Insulin. Magnesium affects insulin production. This element can increase the intensity of secretion, and also improves its passage into cells. That is, magnesium is simply necessary for regulating blood glucose levels, on which not only our health, but also our well-being depends.

1. Takes part in the process of transmitting nerve impulses.

Let's summarize. Magnesium is beneficial for the body, as are other microelements. And below is a list of its beneficial effects.

Magnesium - what is its role in the human body

1. Promotes proper development bone tissue.

1. Helps eliminate muscle spasms vitally important organs, including - reduces the likelihood heart attack, as it is able to relieve destructive tension in the heart muscle.

1. A preventive measure against inflammation of the mucous membranes.

1. Dilates blood vessels.

1. Has a beneficial effect on the beauty and health of the skin.

1. Improves absorption in the intestine, and also improves its motility.

1. Helps regulate metabolic processes

1. Prevention of diabetes.

1. Stimulates the secretion of bile.

1. Helps remove excess cholesterol.

1. Supports immune system body.

1. Positively affects the health of the heart and blood vessels.

1. Does stronger enamel teeth.

1. Prevents the deposition of kidney stones.

1. Reduces pain syndrome with PMS.

And one more fun fact: Magnesium has become famous for helping people suffering from hangovers.

The body's need for magnesium is normal

The main source of magnesium for humans is everyday food. Of course, the daily norm is a very conditional concept, since the need for magnesium is influenced by age, gender, general physical state body.

The need increases in the presence of intense physical or intellectual stress.

For children, the norms are significantly different.

The optimal calculation for children under 10 years of age is 6 to 1. That is, 6 mg of macronutrients per 1 kilogram of weight.

Symptoms of magnesium deficiency in the body

What is the danger of insufficient magnesium intake?

1. The risk of heart disease and hypertension increases. Most patients who had a heart attack had magnesium deficiency.

1. Increases the risk of stroke.

1. Worsens general state person. The reason for this constant fatigue, insomnia, depression.

1. One of the culprits in the occurrence of vegetative-vascular dystonia.

1. Magnesium deficiency can provoke bronchial spasm.

1. The occurrence of constipation.

1. A lack of magnesium causes fluid retention in the body.

1. A lack of magnesium negatively affects collagen metabolism, which leads to skin aging.

1. The risk of developing cancer increases.

1. The deficiency leads to weakness of the connective tissue, and there varicose veins veins, and problems with the spine, and myopia.

Now that we understand how important magnesium is for every body, we should consider the main signs that signal its deficiency.

The main most indicative signs:

- paresthesia;

- convulsions and increased neuromuscular excitability.

Additional symptoms:

— increased fatigue, sleep disturbances, irritability, nightmares;

- difficult awakening in the morning, accompanied by a feeling of weakness;

- loss of appetite;

- nausea and vomiting;

- diarrhea or constipation;

— high sugar and development of diabetes;

- the appearance of flickering before the eyes;

- dizziness and balance problems;

- headache;

- hair loss and brittle nails;

— low immunity;

— nervous tics;

- problems with memory and concentration;

- problems with heart rate and blood pressure.

If you experience such signs, then you should consult a doctor and review your diet in favor of foods rich in magnesium, as well as foods with elements necessary for its absorption.

Magnesium deficiency - main causes

Most often, magnesium deficiency is caused by insufficient magnesium in the daily diet.

In addition, there is magnesium deficiency due to genetics, but this is the most rare case. Also one of the problems is modern methods food processing.

IN agriculture Chemicals are often used to treat plants, and magnesium will also be lost if the product is kept in water for a long time.

The problem may also lie in a number of other reasons.

1. Problems with excess weight.

1. Renal dysfunction.

1. Abuse fatty foods, sweets and excess salt in food.

1. Use of diuretics.

1. Unbalanced nutrition, strict diets.

1. Pregnancy.

1. Excessive consumption of coffee and strong tea.

1. Stress.

1. Alcohol consumption.

1. Diarrhea.

1. Problems with the absorption of the element due to excess lipids, phosphates and calcium.

1. Problems with insulin production.

1. Heavy metal poisoning.

1. Impaired absorption functions of the intestine associated with diseases.

Magnesium in food - table and main list of products

To maintain our body with the help of magnesium, we should correctly formulate a diet, including food that is rich in this element.

Products - sources of magnesium

The first group of such products is nuts and seeds.

Give priority to the following:

✔ Pumpkin seeds.

✔ Sesame seeds.

✔ Almond.

✔ Pine nuts.

✔ Peanut.

✔ Walnuts.

✔ Sunflower seeds.

It is worth remembering that all these products contain many useful minerals and vitamins, but are also quite high in calories.

Here are the products containing magnesium presented in the table.

Among them, the leaders include:

✔ Rice bran.

✔ Brown rice.

✔ Buckwheat.

✔ Millet.

✔ Oats.

✔ Sprouted wheat sprouts.

Cereal porridge is a great breakfast that will provide you with energy for the whole day. The advantage of eating grains is their ability to be well absorbed by the body.

The third group is beans. The leader among this group is soybean.

Also a great source:

✔ Beans.

✔ Lentils.

✔ Peas, and especially fresh green peas.

But, you should not abuse these products, so as not to get problems with flatulence instead of benefits.

The fourth group is vegetables. They undoubtedly contain less magnesium, but it is worth paying attention to them, since in general fiber is the basis of a healthy diet.

Leaders:

✔ Spinach.

✔ Beet.

✔ Cabbage.

✔ Onion, parsley, basil.

✔ Asparagus.

✔ Sweet green pepper.

Seaweeds can also be classified in this group.

The fifth group is fruits. This is a way to treat yourself to something tasty and healthy.

The leading fruits are:

✔ Watermelon, and especially its seeds.

✔ Banana.

✔ Dried fruits.

In order to improve the absorption of magnesium, you should support the body with pyridoxine. It is also found in nuts and sea fish.

The sixth group is meat. Among the meats, it is especially worth paying attention to:

✔ Liver.

✔ Ham.

✔ Rabbit meat.

✔ Veal.

✔ Pork.

The seventh group is fish and seafood.

They are rich in macronutrient content:

✔ Shrimps.

✔ Cod.

✔ Halibut.

✔ Carp.

It should be remembered that the main enemy of magnesium is heat treatment. The same applies to all products that have undergone processing to ensure long-term preservation.

Therefore, focus on natural and environmentally friendly products that can be consumed fresh.

And this is the minus of meat and fish, which in any case must be cooked over fire or steam, risking destroying all the benefits.

The process of magnesium absorption occurs in the intestines. It is best absorbed in the form organic compounds with organic acids. The worst option is inorganic salts.

Express option for enriching the diet - bran

Boil the water. Let it cool a little. Per 100 grams wheat bran you will need 500 milliliters of water. Fill the bran with water. Cover the vessel. Let it steam for half an hour. Afterwards they are ready to eat, as a complete dish with kefir or as an ingredient in other dishes.

The combination of calcium and magnesium for our health

Many people, by various reasons, instead of a well-balanced diet, they prefer to take dietary supplements.

Therefore, a course of such supplements should be taken separately from each other. And when long-term use magnesium, calcium levels should be monitored.

Symptoms of excess magnesium in the body

Excessive amounts of magnesium are harmful to the body. The two main reasons are and overuse, and problems with exchange.

Do not forget that magnesium is a macronutrient, long-term consumption of which, especially in combination with calcium and phosphorus, can provoke poisoning.

The scientific name for excess magnesium is hypermagnesemia.

Hypermagnesemia may occur if:

- use anticides containing magnesium;

- taking laxatives if you have kidney problems;

- in case of renal dysfunction.

In turn, excess magnesium in the body provokes a number of disastrous consequences, including:

- psoriasis;

- dyslexia;

- diseases of the thyroid gland;

— deposition of calcium salts;

- arthritis.

Hypermagnesemia can be recognized by similar symptoms

1. Constant sleepiness.

1. Diarrhea.

1. Problems with coordination.

1. Nausea.

1. Slow heart rate.

1. Dry mouth.

If you have these symptoms without other objective reasons, you should consider consulting a doctor.

Magnesium is a component that regulates a lot of vital processes in our body.

There is absolutely no need to run to medical institution and urgently check its level. It’s better to immediately review your diet, and at least as a preventative measure, introduce recommended foods into it.

It is a balanced diet and healthy image life is the basis of your health and longevity. It is better to give preference to nuts, cereals and vegetables, in particular I would like to highlight spinach. By the way, many women consume chocolate during PMS precisely because of magnesium deficiency.

The body needs to replenish macronutrient reserves and finds them in chocolate. But now that you know where you can find magnesium without harming your figure, you can suppress this taste addiction.

But, if you observe the symptoms indicated in the article without any apparent reason, you should consult a doctor to identify the objective cause of this condition.

And by the way, a few words about beauty. Magnesium is simply irreplaceable here. It prevents premature aging, helps maintain the beauty and health of skin, nails and hair. And plus - it is a great help for those who want to lose weight.

Firstly , magnesium is necessary to solve the main problem of people losing weight - accelerating metabolism. Magnesium is involved in metabolic processes, so it will be useful for normalizing the metabolic process.

Secondly , it will reduce the craving for overeating.

Third By replenishing the macronutrient deficiency, you will take a big step towards solving the problem of excess fluid accumulation in the body.

In addition, it will help solve and psychological aspect overeating, because many people eat stress. No stress - no overeating. And the most important!

Often, obesity is not only an incorrect lifestyle, but also a genetic factor. Our physique and metabolic processes depend on genetics.

So: magnesium, when consumed in sufficient quantities in a timely manner, can overcome the manifestation of this gene. Therefore, if you are going to get in shape, then magnesium is your assistant. Eat tasty and healthy, and be healthy!