The function of magnesium in the human body is extremely high, but various reasons remains underestimated. Scientists believe that magnesium is part of a line of minerals of paramount importance for the harmonious development and functioning of the body. Let's look at which foods contain the most magnesium.

Why is magnesium needed in the body?

Effectively improves the condition of the body due to its useful properties. In the required quantity it:

• Has a beneficial effect on the functioning of the heart;
• Regulates the functioning of the nervous system. Reduces fatigue and irritation, improves sleep, normalizes the functioning of the muscular system;
• Improves the functioning of the reproductive system;
• Promotes high-quality functioning of the reproductive system;
• Resists the formation of kidney and gallstones;
• Takes part in the formation of bones and teeth.

With a lack of magnesium in the body, processes of disruption of the functioning of basic vital systems are observed. Observed:

• Poor appetite, nausea and dizziness;
• Nervous tics, convulsions and spasms;
• Hair loss and brittle nails;
• Fast fatiguability;
• Tachycardia or anemia;
• The likelihood of developing atherosclerosis increases;
• The flexibility of the joints decreases.

Which foods contain the most magnesium?

The daily requirement of a healthy body for magnesium is 400 mg. The maximum intake level is 800 mg. With a normal diet, 200-400 mg of this microelement is consumed per day. For pregnant women, the need for this microelement increases. If there is a shortage of it, you should eat food rich in magnesium. It is worth understanding which products have the most a large number of magnesium The list includes:

This is not a complete list of foods that contain magnesium. Some magnesium is present in dairy products.

No less important product Sea kale contains a lot of magnesium. In addition, she has very low calorie content and becomes a real godsend for overweight people.

A number of other products that contain magnesium in small quantities:

• Mushrooms;
• Peas, corn, barley;
• Seafood;
• Bananas, prunes;
• Cabbage, potatoes, beets, tomatoes, parsley.

If it is not possible to compensate for the lack of magnesium by consuming foods rich in this microelement, there is a worthy alternative - preparations containing magnesium in combination with vitamin B6. They also include potassium in sufficient quantities:

These drugs are designed to normalize magnesium levels in the body and restore its balance. The consumption rate for children and adults is set by the doctor depending on the level of deficiency of this microelement. And in case of prophylactic use, you should follow the instructions for use.

Please note that magnesium is absorbed in the body along with calcium. Calcium is necessary for the contraction of smooth muscle in blood vessels. And magnesium, in turn, relaxes them. The optimal ratio of calcium and magnesium consumption is 2:1.

Video: What foods contain magnesium

Magnesium is one of the key minerals in the human body that is important for metabolism. Contained in many plant products nutrition: vegetables, nuts and seeds, legumes. This item is required for over 300 chemical reactions, supporting the full functioning of the body. Let's find out which foods contain the most magnesium, why the body needs it, and symptoms of deficiency in women and men.

Adults consume only 66% of the magnesium requirement per day, getting it from food. Vitamin supplements do not always make up for the deficit. Average level consumption is 400 mg per day. The main reason for not getting enough of this mineral is malnutrition(fast food, ignoring fresh fruits and vegetables, as well as legumes). There is a connection between magnesium deficiency and a number of chronic diseases.

What foods contain magnesium: table and description

The best way to compensate for the lack of this substance is to eat foods high in it. Among them are green leaves, vegetables, and fruits.

Plant leaves and leafy vegetables contain large amounts of chlorophyll. It is known as the "life blood" of the plant, has the ability to absorb sunlight and turn it into energy. The difference between human blood and chlorophyll is that the center of a human blood cell contains iron, while the center of a plant cell contains magnesium. Which foods contain the most magnesium - table:

It is generally accepted that it is more important to get your daily intake of calcium rather than magnesium. In a traditional diet, the ratio of these two elements should be 1:2 or 1:1. Modern people consume magnesium and calcium in a ratio of 1:5. But for optimal calcium absorption, magnesium is needed as a cofactor. Thus, millions of people taking calcium without magnesium do not notice any improvement.

Products containing magnesium in an easily digestible form

The first steps in the bioavailability of magnesium are mechanical chewing of food and exposure to Gastric acid. After splitting, the mineral is well absorbed into small intestine. There it passes from the “villi” to the capillaries, which are located in the small intestine. It is then absorbed in small quantities in the large intestine. Thus, complete absorption of the microelement in the body occurs:

• 40% of consumed magnesium is absorbed in the small intestine;
• 5% is absorbed in the colon;
• 55% remains in the body as waste.

Depending on the type of magnesium consumed and the person's health, these values ​​may be higher or lower. Total micronutrient absorption is below 20% in some people. "Magnesium absorption" is a term used to refer to the entry of magnesium into the blood through mechanisms in the small intestine. Food products which may promote optimal mineral absorption:

• Fructose and complex carbohydrates;
• Protein, excluding unfermented soy products;
• Triglycerides with medium length chains such as: Coconut oil and palm oil;
• Fermentable or soluble fibers, such as those from fruits and vegetables.

Foods that inhibit magnesium absorption:

• Insoluble fibers such as whole grains, bran and seeds;
• Foods high in phytates, such as whole grains and flours, bran, unsprouted beans and soybeans;
• Foods high in oxalates such as spinach, leafy greens, nuts, tea, coffee and cocoa. The listed products are characterized increased content magnesium, but it is better to use them separately.

Products that contain high concentration fiber, phytic acid and oxalic acid, help absorb magnesium. It is better to choose grains whose fibers contain a large amount of this substance. In grain fibers with low content mineral, as well as fresh bread and white flour, there is less of it, which will prevent complete absorption.

Magnesium in the human body, its role

50-60% of magnesium in the human body is found in bones, so it plays a key role in metabolism bone tissue. A prolonged period of mineral deficiency can lead to significant deterioration of bone health. This may be a consequence of decreased levels of parathyroid hormone, which leads to decreased absorption of calcium in the intestines and loss of magnesium and calcium in the urine. There is a proven connection between adequate micronutrient intake and improved bone mineral density. A low magnesium diet can cause osteoporosis.

This chemical element is important for energy production. In metabolism, it is present in enzymes that produce energy. Low level Magnesium in the body's cells can cause chronic fatigue.

Supports nervous system – the mineral plays important role in the activity of NMDA receptors. Normalized intake of magnesium reduces the risk of developing depression.

Controls inflammatory processes. A diet low in this micronutrient may be associated with an increase inflammatory process. During inflammation, the immune system should be supported and tissue repaired after damage. Chronic inflammation arise due to a lack of this substance.

Magnesium plays an important role in the human body - controls blood sugar levels. The substance is a cofactor for more than 100 enzymes involved in blood sugar control and glucose metabolism. Blood sugar control has been shown to worsen in people with low magnesium status and blood sugar levels have improved when low levels begin to normalize.

WITH cardiovascular diseases– A diet high in magnesium can reduce the risk of stroke by 8%. Daily norm mineral reduces the risk heart attack by 38%.

Fibromyalgia– increasing mineral intake reduces pain and improves markers immune system blood.

Type 2 diabetes– a diet high in micronutrients can significantly reduce the risk of developing diabetes mellitus 2 types. 100 milligrams per day is enough to reduce the risk of diabetes by 15%.

Headache– A deficiency in magnesium foods can reduce the balance of neurotransmitters in the body. Taking 300 mg of magnesium twice a day reduces the likelihood of migraines.

Symptoms of magnesium deficiency in the body of a woman, child, man

Magnesium deficiency is not easily diagnosed, since only 1% of the chemical element is found in the blood, and the majority is found in bone tissue. But biochemical analysis plasma venous blood will show the most reliable results. A lack of magnesium in the body of an adult can lead to the following consequences:

• Hormonal imbalance in women;
• Fibromyalgia (damage to extra-articular soft tissues);
• Heart attack;
• Diabetes mellitus type 2;
• Osteoporosis;
• Constipation;
• Nervous tension;
• Headaches;
• Anxiety and depression;
• Chronic fatigue;
• Fatty liver;
• High blood pressure;
• Coronary heart disease.

The most common causes of magnesium deficiency are:

• Insufficient consumption fresh vegetables and fruits, herbs;
• Excessive alcohol consumption;
• Smoking;
• Diet high in sugar and phytic acid;
• Antibiotics and diuretics;
• Poor absorption of the mineral in the intestines.

Poor nutrition (lack of macronutrients in water and food), frequent stress can cause magnesium deficiency in a child’s body, especially during the period of adaptation. This concerns age-related changes(hormonal surge in adolescents) and adaptation to the conditions of social life in educational institutions. Due to frequent stress, not only the child’s behavior suffers. But also his health: he becomes irritable, pugnacious, conflicted, and teenagers develop addictions to bad habits.

The emotional state of a child with a lack of magnesium is also unstable, which manifests itself in excessive tearfulness, hysterics, restless sleep, attacks of anxiety and melancholy. Attention deteriorates and academic success decreases. To avoid complications, it is necessary to promptly identify magnesium deficiency (hypomagnesemia).

Daily requirement of magnesium for different age categories:

• Infants 012 months / 4060 mg per day;
• Children from 1 to 3 years old / 80 mg;
• Children from 6 to 6 years old / 120 mg;
• Children from 6 to 10 years old / 170 mg;
• Children from 10 to 14 years old / 270 mg;
• Adolescents 1418 years/ 400 mg;
• Women over 18 years old / 300 mg;
• Pregnant and breastfeeding women/ 360400 mg;
• Men over 18 years old / 400 mg.

Common symptoms of magnesium deficiency in women, men and children:

1. Weakness throughout the body, overwork, lack of vigor after sleep.
2. Deterioration of the condition of the skin and teeth, brittle nails and hair loss, caries.
3. Muscle pain with minor physical exertion, cramps, eyelid twitching, tremors.
4. Migraines, cardiac neurosis, diarrhea, gastrointestinal spasms, pain in women during menstruation.
5. Arrhythmia, tachycardia, hypertension or hypotension, pain in the heart area.
6. Sensitivity to temperature changes, bone pain, body aches, cold hands and feet, decreased body temperature.
7. Anemia, increased level platelets in the blood and cholesterol.
8. Phobias – fear of loneliness, darkness, heights, closed spaces.
9. Feeling of tingling and numbness in the limbs.
10. Disorders vestibular apparatus, impaired coordination of movements and attention.
11. Light sleep, irritability at high sounds, intolerance to high-level sounds.

The normal level of magnesium in the blood of women

The normal level of magnesium in the blood of women 20-60 years old is 0.66-1.07 mmol/liter, in women 60-90 years old: 0.66-0.99 mmol/liter, in women aged 90 years and older - 0. 7-0.95 mmol/l. If a blood test reveals low levels of a microelement, the doctor may prescribe additional diagnostics to check the condition of the kidneys. Low calcium and potassium levels are also indicators of magnesium levels in the body. Women in the second trimester of pregnancy may experience a decrease in microelement levels, but they return to normal after childbirth.

Magnesium levels that are considered higher than normal may be the result of taking medications for thyroid gland or insulin. Drugs for the treatment of chronic kidney disease, dehydrators and laxatives can increase the concentration of magnesium in the blood. She is accompanied muscle weakness, changes in mood, confusion, cardiac arrhythmia. Hypermagnesemia is the same dangerous condition, as well as magnesium deficiency.

Try to avoid eating foods high in this mineral. Drinking plenty of fluids and diuretics will help eliminate the problem. If hypermagnesemia causes kidney damage, hemodialysis should be performed. To avoid fluctuations in the level of a microelement in the body, it is necessary to properly formulate a diet and not take medications or supplements containing this substance. Contact a specialist in a timely manner who will prescribe laboratory test blood.

You can take magnesium in capsules, it’s quite convenient, especially. if the element is highly digestible. You can choose here Look, These are products of world brands without counterfeits, as in our pharmacies, alas. We recommend an inexpensive but wonderful drug Magnesium vegetarian capsules

The article details which foods contain the most magnesium, providing a table and description. Symptoms of magnesium deficiency in women, men and children, what role the element plays in the human body and why it is needed. Presented in a form accessible to readers.

Why is magnesium needed? Magnesium is one of the most important microelements in our body. Stress, smoking, refined food, as well as significant physical activity contribute to 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.

Magnesium intake per day. 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

Diseases associated with insufficient magnesium are very common. These include hernias, myopia, and curvature of the spine. Also, a lack of microelement is fraught with frequent dislocations, and in more serious cases – problems with the blood vessels of the heart.

These health problems are a consequence of weakness connective tissue. The defect occurs when the body does not receive enough magnesium. The microelement is the main “food” of connective fibers, helping them remain elastic and correctly positioned.

Men and women have different needs for magnesium. The first daily intake is about 400 mg before the age of 30 and 420 mg after. Women under 30 years of age need 310 mg of magnesium and 320 mg thereafter. You can compensate for the lack of an element with the help of dietary supplements or by slightly changing your diet.

Products with magnesium

Many simple products The foods that a person encounters almost every day contain some amount of magnesium. Very rich in trace elements various seeds. Pumpkin contains 534 mg per 100 g of product, sunflower - 420 mg, sesame - 351 mg.

Many nuts are also rich in magnesium. In this product category, almonds contain the most magnesium: 304 mg. Next come pine nuts (234 mg), peanuts (185) and walnuts (169).

Greens will help replenish the body's need for magnesium: depending on the type, it can contain up to 170 mg. Various cereals, often used in the human diet, are also rich in magnesium. In oatmeal the content of the element reaches 142 mg, and in rice 130 mg per 100 g. Magnesium is also present in legumes: beans (130 mg) and peas (107 mg). You can also get rid of magnesium deficiency with the help of delicious dried fruits. Turn on daily menu dried apricots (130 mg) or dates (57 mg).

The invincible leader in microelement content is wheat bran. IN this product the most is magnesium: 590 mg per 100 g. This is why many nutritionists recommend consuming bran during a diet and physical activity, because the microelement helps tissues remain strong and elastic.

How to organize proper absorption of magnesium?

Magnesium is absorbed quite poorly on its own. Vitamin B6 is a necessary “helper”. This element is found in large quantities in egg yolks, meat, fish, dairy products.

Symptoms of magnesium deficiency are often observed in alcohol drinkers. The secret is simple: alcohol seriously complicates the absorption of the element by the body. To prevent this from happening, it is advisable to exclude strong drinks from the diet.

Connective tissue is “scattered” throughout the body and is present in almost all organs. It consists of special fibers that are normally located in a strictly defined order. In weak connective tissue, they are confused and “lie” unevenly.

Connective tissue weakness is indicated by varicose veins veins, myopia, hernia, curvature of the spine. It can also be identified by abnormally flexible joints and frequent dislocations.

A typical portrait of a person with connective tissue weakness is thin, stooped, wearing glasses, with flat feet. And if he gets an echocardiogram, then another pathology will probably be discovered - prolapse, or sagging of the valves mitral valve hearts.

Construction material

May be genetically determined. However, often the most significant contribution to the development of the disease is... our diet. The fact is that magnesium is necessary for the synthesis of connective tissue fibers. With its deficiency, the processes of its destruction are accelerated, it becomes less durable and elastic.

To find out whether you have enough magnesium in your body, ask the clinic to send your blood for a special analysis of red blood cells - it is carried out using the atomic absortiometry method. If you identify a deficiency in a timely manner, you can avoid many troubles.

Lean on the beans

Like other microelements, we get them through food and water. There is a lot of it in spinach and asparagus - products that are quite exotic for us, but not at all inaccessible. There is this one useful element V wheat bran, nuts and seeds, beans, green apples and salads, green sweet peppers.

It's also a good idea to take magnesium supplements, especially those that combine it with orotic acid, a natural component involved in metabolism. They are necessary for beginners and experienced hypertensive patients to reduce the risk of stroke, people with mitral valve prolapse, after a myocardial infarction, those who are exposed to stress, and those who use diuretics (they remove magnesium from the body). And, of course, to all people with magnesium deficiency, even if they feel healthy.