Foods rich in iron and magnesium. Chocolate and vegetable salads as sources of magnesium

Magnesium is one of the most important metals, the sufficient intake of which in the body ensures the health of the nervous and cardiovascular systems, coherence of metabolic processes, the formation of bone tissue. People who actively train, gain muscle mass, often under the influence of adrenaline, lose magnesium from the body quickly enough. What foods contain magnesium? What features of its assimilation should be taken into account?

Magnesium plays important role in providing well-coordinated work athlete's body

Participates in the formation of bone tissue.
Provides proper muscle contraction, including myocardium. Long-term disadvantage magnesium is fraught with the deposition of salts in the tissues of the muscles, heart, lumen of blood vessels.
Participates in many metabolic processes: absorption of vitamins, transportation chemical substances, protein synthesis, the breakdown of carbohydrates, and the conversion of glucose into energy.
Provides passage nerve impulses.
Participates in the removal of toxins from the body.
Provides fast recovery strength, prevents general fatigue, muscle weakness and cramps in them.

And here is a video about trace elements and minerals, including about magnesium and its effect on health

Features of the absorption of magnesium by the body

The absorption of magnesium by the body has its own nuances:

Vitamin B6 improves the absorption of magnesium by the intestines, ensures its penetration and fixation inside the cells of organs and tissues.
Magnesium is best absorbed from organic compounds, for example, lactic salts or aspartic acid(lactate and magnesium citrate). Inorganic salts (common magnesium sulfate) are poorly absorbed.
The excess of calcium, phosphorus, potassium, sodium, and fats in the body impairs the absorption of magnesium. Also, do not abuse caffeine or alcohol.
Many tasks involving magnesium in the body are performed in conjunction with vitamins D and C.

The intake of magnesium

The rate of magnesium intake varies depending on the activity and the amount of emotional overload from 200 to 400 mg. Athletes are recommended to consume magnesium in the amount of 400 mg. During the competition, they, as well as bodybuilders during the recruitment period muscle mass it is recommended to increase the dosage of magnesium to 500 mg per day.

Foods and magnesium content in mg

Foods rich in magnesium

Products	Magnesium content, mg per 100 g of product
Nuts:
Cashew	270
Almonds, pine nuts	235
pistachios	200
Peanut	180
Hazelnut	170
Walnut	120

Seeds:
pumpkins, poppy	530
Sunflower	420
Sesame	350

Legumes:
Lentils	380
Soya beans	250
Beans	130
Peas	100

Cereals:
wheat bran	590
Wheat germ	320
Buckwheat	260
Whole grain rice	160
Barley grits	160
Oat groats	140
Wheat groats	130
Semolina	70

Dairy products:
Powdered whey cow's milk	180
Soft cheeses	30-50
Cheeses, hard	50-100
Milk	12-15

Vegetables
Corn	43
Brussels sprouts, beets	40
Potato	30

Greenery
Sorrel	85
cilantro	80
Dill	40

Fruits:
Dates	70
Persimmon	60
Bananas, avocados	40

Dried fruits	70-100

Cocoa	400
sea kale	170
Egg	50

When cooking and soaking foods in water, magnesium is lost from them, so everything that can be eaten without heat treatment is best eaten raw. But even from fresh produce Magnesium is absorbed about 35-40% of the quantitative values given in the table.

Vitamin and mineral complexes containing magnesium

Due to the low degree of digestibility, even in the presence of balanced diet it is difficult to make up for the lack of magnesium in the body. alarm signal the lack of this element is extraordinary fatigue after training, a long period recovery after it. This serious reason to consult a doctor.

To replenish magnesium in the body, special preparations are prescribed:

Magne B 6 containing easily digestible magnesium salts equivalent to 50 mg of magnesium in one tablet;
Magne B 6 forte with an increased dosage of magnesium up to 100 mg;
Magnesium from Inkospor in ampoules containing magnesium 250 mg;
Magnesium Caps from Twinlab (400 mg magnesium);
Magnesium Complex with a dosage of magnesium 500 mg;
Magnesium Malate from NOW with the maximum found dosage of magnesium is 1000 mg.

Calcium-magnesium complexes are relevant today, for example:

Cal Apatite with Magnesium (300 mg magnesium, 600 mg calcium);
Calcium Magnesium from NOW (500 mg magnesium, 1000 mg calcium);
NSP Calcium Magnesium Chelate (250mg Calcium, 125mg Magnesium).

Of the combined vitamin-mineral complexes, the following are popular:

Cal-Mag Caps NOW 500 mg;
Animal Pak by Universal Nutrition (400 mg);
High Mineral Complex from the German manufacturer Weider (360 mg);
NOW Full Spectrum Minerals (250 mg);
Anavit by Gaspari Nutrition (200 mg).

Many athletes solve the problem of magnesium deficiency through the use of special food containing magnesium. For example, ZMA mineral complex from NOW- sports nutrition with vitamin B6, zinc and magnesium (450mg).

The range of preparations containing magnesium is wide. Consult with a specialist to choose your remedy. Health and effective training!

What foods contain magnesium, and what is its use for the body? This question interests many of us. We will talk about this. Magnesium is an important element that has great importance For correct operation organism. It participates in metabolic reactions, regulates the transmission of nerve impulses, affects muscle contraction, and has a relaxing effect. natural springs magnesium are fossil mineral deposits, sea water, brine of salt lakes.

The benefits of magnesium for the human body

How useful is this mineral for the body?

It is involved in protein synthesis.
Normalizes work nervous system and heart muscle.
Has a vasodilating effect.
Activates bile secretion.
Facilitates the condition of women with menopausal disorders.
Improves motor activity intestines.
Promotes the removal of cholesterol.
Fights inflammatory processes.
Improves the supply of tissues with oxygen.
It affects more than 300 enzymes that are involved in the formation of energy.
Eliminates stress, anxiety, increased nervous excitability, anxiety.

In order for a person to feel good and be healthy, a balance of elements is necessary. Experts believe that magnesium and calcium should be in a ratio of 2:1. Often there is a clear lack of magnesium, so it is necessary to restore its deficiency.

Magnesium deficiency symptoms

What symptoms indicate a lack of a mineral in the body?

The appearance of insomnia, deterioration of sleep.
Decreased performance.
The emergence and development of osteoporosis.
Constant headaches.
The appearance of cardiac arrhythmia.
Intestinal dysfunction, constipation.
twitch eye muscles spasms, convulsions.
Nausea, poor appetite.
The appearance of irritability anxiety state, causeless fears, depression.
The occurrence of tachycardia, anemia.
The deposition of calcium on the walls of blood vessels, as a result of which there is a loss of their elasticity, atherosclerosis develops.
Violation of the kidneys.
Loss of joint flexibility.
Decreased immunity.

Causes of magnesium deficiency

The main intake of magnesium comes from food. But despite the diversity and delicious food, the body lacks many important elements. The reason is that a person eats mainly processed and canned food that are heat treated. Vitamins and minerals are destroyed during long-term storage in frozen form.

Application in agriculture modern technologies in growing and harvesting lead to the fact that in the products there is a lack of magnesium. Its quantity is much less relative to the products that are grown in the garden. Therefore, it is advisable to use more products grown in-house, without the use of harmful chemicals.

With great physical and mental stress, the use of diuretics and laxatives, alcoholic beverages additional sources of magnesium are needed. It should be borne in mind that the element is absorbed worse in the presence of phytin, a large amount of fat and calcium in food.

There are other reasons that cause a lack of magnesium, and these are:

Overweight.
Violation of the absorption function of the intestine.
Kidney disease.
Impaired insulin production.
Pregnancy.
Eating a lot of fatty and sugary foods.
Passion for strict diets.
The use of alcoholic beverages.
Coffee and tea drunk in large quantities.

The norm of magnesium per day is a relative concept, since it is necessary to take into account the physical data of a person, such as gender, height, weight, age, presence of diseases, occupation. Both a lack of a mineral and its excess are harmful.

Women - 300-350 mg / day.
Men - 350-400 mg / day.
Athletes - up to 600 mg / day.
Pregnant women - up to 400 mg / day.
Children - 200 mg / day.

Approximately 35% of the element is absorbed. During the day significant amount The mineral is excreted in bile, urine and sweat. With hypotension, slowing down heart rate it is necessary to reconsider the diet, since this condition can often be associated with excessive intake of the mineral in the body. Begins to absorb calcium worse, which may have Negative consequences for good health.

What foods contain the most magnesium?

Magnesium enters the body from food, water (hard), salt. A large amount of this mineral is found in wheat bran, cocoa, sesame seeds, cashew nuts, pistachios, pine nuts, almond, walnuts, figs, dates, dried apricots. good sources magnesium are green vegetables, fresh fruits.

Magnesium is found in cereals (buckwheat, millet), legumes (peas, beans), watermelons, lettuce, tahini halva, sea kale, rye bread, dark chocolate.

Everyday foods such as milk, meat, White bread cannot fully provide the body with this mineral. Therefore, with its deficiency, for the prevention and treatment of diseases, you can purchase the drug at a pharmacy, it is sold without a prescription. But it is better not to self-medicate, but to seek advice from your doctor. Perhaps it will be enough to adjust the diet.

Food table with magnesium (Mg)

Wheat bran - 521 mg.
Cocoa - 441 mg.
Sesame seeds - 355 mg.
Cashews - 271 mg.
Buckwheat - 257 mg.
Almonds - 235 mg
Pine nuts - 233 mg.
Corn flakes - 215 mg.
Pistachios - 200 mg.
Peanuts - 181 mg.
Hazelnut - 171 mg.
Seaweed - 169 mg.
Oatmeal - 134 mg
Sunflower seeds - 128 mg.
Beans - 102 mg.
Spinach - 78 mg.
Dried apricots - 65 mg.
Milk chocolate - 64 mg.
Shrimp - 47 mg.
Fresh vegetables - 26 mg.

Based on the table, we can say which foods contain the most magnesium. Try to diversify your diet with environmentally friendly, natural products, fresh vegetables and fruits. Products that have passed heat treatment, lost a large number of useful substances, and will not be able to meet the body's need for vitamins and minerals.

The combination of magnesium and calcium

long-term biological active additives may adversely affect health. The reason is that with a large intake of magnesium, the absorption of calcium decreases, and its deficiency is formed. In this case, you will have to introduce foods containing into the diet. If you for a long time take some mineral, it is necessary to control its level in the body in order to avoid unpleasant consequences.

Magnesium is involved in many vital important processes. It is necessary to maintain female beauty. It slows down skin aging, promotes hair growth, helps. It normalizes metabolism, useful for weight loss.

Now you know what foods contain magnesium, and you can use this information in your daily life.

Magnesium (Mg) is one of the essential micronutrients our body needs all the time. It plays an important role in building strong bones and teeth, transmission of nerve impulses, relaxation and contraction blood vessels, normalization blood pressure and the production of enzymes, is involved in energy metabolism.

Magnesium is present in a wide variety of plant foods, as well as in some seafood. Recommended adult norm of this mineral is: 420 mg for men and 320 mg for women.

Before moving on to looking at magnesium-rich foods, you should find out what the sources of this or that nutrient must provide at least 20% of its daily requirement.

pumpkin and sunflower seeds, as well as sesame seeds - excellent sources magnesium. One serving of these products contains 185 mg, 125 mg and 126 mg of the trace element, respectively, which is more than 30% of the average daily allowance. The nuts richest in magnesium are cashews and sweets. One serving (1/4 cup) has just under 100 mg. But there is only one leader among nuts - (25% magnesium).

Fruits

Among the fruits, bananas and dried apricots, prunes, mangoes, melons and grapefruit should be noted. One serving of fresh bananas contains about 49 mg of magnesium. Keep in mind that natural fruit juices often contain more Mg than the same amount of fruit. In particular, this applies to grapefruit and grape juices.

Legumes

soybeans and others soy products especially rich in magnesium. Its concentration in one serving can reach 125 mg (30% of the daily requirement). Also on the list of winners were black beans and chickpeas. They have about the same magnesium content. You may not know that peanuts are legumes. Per serving peanut(1/2 cup) contains up to 100 mg of this valuable micronutrient.

Vegetables and whole grains

Among whole grains, there are many that contain high doses magnesium. This oat bran, brown and wild rice, millet and buckwheat.

Seafood

Some types of fish can provide you with the same amount of magnesium as nuts, soybeans and leafy vegetables. Particularly good: halibut (120 mg) and chinook salmon (138 mg), as well as flounder, haddock and perch. Oysters are also endowed with magnesium, but to a lesser extent: 66 mg of magnesium or 15% of the norm. Kamchatka crab and can offer seafood lovers up to 12% Mg.

Among other foods containing magnesium, nutritionists note chicken breast, beef, pork, lamb, and also tap water(there is more of this mineral in hard water).

Magnesium is one of the key minerals that are essential for normal functioning human body. With magnesium deficiency, vital processes deteriorate significantly or even slow down. This micronutrient takes Active participation in exchange processes: more than 350 metabolic processes takes place with his participation.

What foods contain magnesium? Where to find easily digestible sources essential trace element? What is its use for the human body? How much should you consume this substance daily? You will learn the answers to these and many other questions by reading our material.

Benefits for the human body.
Foods rich in magnesium.
Product table with high content magnesium.
Daily intake for different age categories.
Magnesium deficiency: causes and symptoms.
Magnesium excess: causes and symptoms of the disease.

The benefits of magnesium for the human body

This element, no doubt, plays a major role in the functioning of the whole organism. It is useful for the normal functioning of such organs and systems:

Foods rich in magnesium

To provide your body with vitamins and enough of this element, you need to know which foods contain magnesium.

herbal products

Food plant origin - source of valuable mineral and beneficial 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 amounts compared to plant food, however, is still present. Most of it is found in such products:

meat low-fat varieties(chicken, beef, rabbit);
pork;
seafood (oysters, crabs, shrimps);
sea and river fish;
dry whole milk.

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 germ	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 dates	90
parsley	86
Lentils	85
Dill	80
Rye bread with bran	75
Hard cheeses	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 to consume for men and women. different ages as well as children and adolescents. The diet should have a ratio of calcium and magnesium of 1:1 or 1:2.

Consumption rate (mg / day):

Magnesium deficiency: causes and symptoms

Magnesium deficiency has negative impact on normal work organs and systems of the human body.

Causes of magnesium deficiency

Improper nutrition and an unbalanced diet can cause magnesium deficiency. And:

Excessive alcohol consumption;
Smoking;
Permanent diets;
Medications;
Poor absorption of magnesium in the intestines.
Stress and emotional upheaval.

All these factors can lead to lack of vital important mineral. If there is no way to improve nutrition, you should take vitamin complexes that contain this mineral.

Symptoms of hypomagnesemia

The following symptoms indicate O magnesium deficiency and require medical advice:

lethargic state, general weakness after waking up.
Brittle nails, development of caries, hair loss.
Frequent headaches and migraines.
Painful menstruation in women.
Muscle spasms and convulsions.
Diarrhea and cramps in the stomach.
Heart pain, arrhythmia, high or low blood pressure.
Pain in joints and bones low temperature body.
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 with other diseases, so you should not make a diagnosis yourself, you need to consult a doctor. Vitamins can only be prescribed by a doctor.

Magnesium excess: causes and symptoms of the disease

An excess of magnesium, as well as its deficiency, adversely affects human health. This substance is toxic if it is regularly consumed in large quantities.

Causes of hypermagnesemia:

taking medications with a high content of this element;
unbalanced diet;
chronic renal failure;
violation of metabolic processes;
hard water you drink.

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 end lethal outcome Therefore, when the first symptoms appear, you should immediately consult a doctor.

To identify an excess of magnesium in the body, you need to donate blood for analysis.

From this article, you learned what an invaluable role magnesium plays in our lives and how important it is to use required amount this mineral. Therefore, it is necessary to healthy lifestyle life and keep balanced nutrition. An excess of magnesium negatively affects human health, as well as a deficiency. You need to stick to the daily intake of this mineral in order to stay healthy for many years.

Magnesium is one of the important chemical elements, without which the work of our body cannot be coordinated and efficient.

It is magnesium that reduces tension in the nervous system, renders sedative action and eliminates spasms that occur in smooth muscle venous vessels, in the walls of the intestines, as well as in the bile and bladder. Thanks to him, our heart muscle contracts in normal rhythm, and blood has right level clotting. By the way, the last property causes the fact that magnesium sulfate is injected with hypertensive crises.

Why do we need magnesium?

You can get the magnesium you need for your body by eating certain products, in which there is an increased amount of it.

They have a pronounced diuretic and vasodilating effect, make the outflow of bile more intense, stimulate intestinal motility, and also contribute to active work gallbladder This is especially important for older people.
Food rich in magnesium improves intracellular respiration.
Magnesium, which enters our body with food intake, allows you to replenish the reserves of such an indispensable chemical element like adenosine triphosphate. He is truly unique chemical compound, which affects the activity of more than 300 hundred types of enzymes involved in the regulation of the cardiovascular system.
Eating magnesium-rich foods helps cope with nervous shocks, avoid insomnia, headaches and increased anxiety.
Magnesium helps the body in the course of adaptation to cold, takes part in the formation of bones, and regulates phosphorus metabolism.
He also provides positive influence on reproductive system both men and women.

Foods Highest in Magnesium

If you want to make up for the loss of magnesium in record time, we recommend using raw spinach. This product is simply a champion in terms of Mg content. It is followed by:

nuts and seeds (pumpkin seeds; flax flower seeds; pine nuts and walnuts)
fish (mackerel)
legumes (lentils and beans)
whole grains, bran
avocado
milk products
bananas
dried fruits (figs)
dark chocolate

By the way, in addition to Mg in listed products nutrition contains other useful vitamins. So, for example, sunflower seeds contain an excess of vitamin E. Pine nuts do not contain cholesterol, but there is a lot of protein, which is quite well absorbed by the body, as well as many microelements, thanks to which your health will quickly recover. The composition of walnuts, in addition to magnesium, includes essential oils, tannins, phosphorus and potassium.

Separately, let's talk about sweets product containing Mg - chocolate. By including it in your diet, you can effectively resist stress and nervous breakdowns.

Sprouted wheat grains are the most magnesium-rich product. In this type of cereal, starchy substances are converted into components that are easily digested. human body. Sprouted grains contain several times more zinc, vitamin C, beta-carotene and vitamin E than regular grains. cereal crops. germinate wheat in the following way. Fill it up warm water, trying to make the liquid barely cover the grains. Then I cover the container with a cloth or cardboard, and put it in a warm place for 24 hours. After this, the grains must be washed and dried, laid out on a cloth. You need to eat them about 30 minutes before the next meal. For greater convenience, many prefer to grind the beans in a coffee grinder to a powder state.

When it comes to dairy and fermented milk products, the content of magnesium in them is quite small. But in condensed milk and in dry it is much more.

Buckwheat and oatmeal also contain a lot of magnesium. At the same time, buckwheat will be very useful for those who suffer from advanced level blood sugar. It is low-calorie and is also suitable for the nutrition of people who decide to say goodbye to being overweight.

Next product, containing in its composition Mg is known to us under the name seaweed. In addition to Mg salts, it also contains salts of phosphorus, iron, sodium and iodine.

Fruits can also be a storehouse of magnesium. In apricots, which are so rich in our latitudes, this useful element is also present.

In addition, magnesium is found in:

mushroom dishes;
grains of rice;
Corn;
Peas;
barley;
sea fish;
Beets;
Potatoes;
Petrushka.

Dear readers, we hope that the information provided in our review will help you make your diet more healthy and saturate it with products with high content magnesium. In addition, we recommend that you periodically use vitaminized preparations, the composition of which is enriched with trace elements and magnesium as well.