Products containing magnesium. Reasons for the need for daily restoration of magnesium balance

Good day! I experienced cramps, dizziness and headaches. I noticed that I had become somewhat irritable and suffered from mood swings. Earlier similar condition I didn’t notice myself. A friend who is studying to become a doctor suggested that I had a magnesium deficiency. I went to the doctor and am going to get tested. In the meantime, I want to know which fruits contain magnesium. Perhaps you should reconsider your menu? If your fears are confirmed, you don’t really want to take pills.

ANSWER: Hello. Thanks for the question. Indeed, a lack of the substance you mentioned can provoke serious problems with health. Therefore, it is important to regularly consume foods that contain contains magnesium and potassium , as well as other micro-, macroelements and vitamins.

Treatment for magnesium deficiency most often involves reviewing your diet and including more products containing essential microelement. You will also have to protect yourself from stressful situations And nervous overstrain, ensure yourself a good rest.

Product	mg/100 g	Product	mg/100 g
	12		5-17
quince	8		12
apricot	10-19		12
	13		12
a pineapple	12	melon	12
	40	blackberry	20
	15		13-18
	20		13-35
cranberry	6	persimmon	9-56
gooseberry	10	cherries	11
lime	6	mulberry	18
	10	feijoa	9
	10	rose hip	69
	10	blueberry	6

There is a lot of substance in vegetables, herbs, cereals, dried fruits. It is found in dairy products, fish and meat. IN the greatest number magnesium contain:

Product	mg/100 g	Product	mg/100 g
prunes	102	cashew	270
seaweed	170		120-158
dried apricots	105	raw sunflower seeds	317
rice	116		234
	103-167	hazelnut	160
	200	sesame	351
oatmeal	116		251
seeds	592	sorrel	103
millet	114	pearl barley	133

The substance provides normal functioning approximately three hundred enzymes. Magnesium, working together with calcium and phosphorus, ensures strong bones and teeth.

It is required for:

• removal of toxins;
• stress resistance;
• preventing the formation of stones;
• lowering cholesterol levels;
• prevention of heart diseases;
• protein synthesis;
• glucose, fat, energy metabolism;
• transmission and storage of genetic information in cells.

Symptoms of magnesium deficiency appear as:

• feeling tired even after a long sleep;
• frequent headaches;
• hair loss and brittle nails;
• dizziness and loss of balance;
• irritability and increased sensitivity to noise.

Soaking foods without eating the resulting infusion or decoction significantly reduces them nutritional value. There is much less magnesium in them.

A deficiency of the substance develops when:

• kidney problems;
• excessive consumption of drugs with folic acid, phosphorus, calcium and sodium;
• addiction to alcohol and caffeine-containing drinks;
• love of excessively fatty foods;
• stress;
• long-term use of contraceptives and medications containing estrogen;
• starvation, diabetes and toxicosis.

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 beneficial 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?

Daily requirement healthy body in 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 foods rich in magnesium. It is worth understanding which foods contain the highest amount of magnesium. The list includes:

Products	Amount of magnesium (mg/100 g)
Pumpkin seeds
Almond
Pine nut
Walnut
Dried dates

Is not full table foods that contain magnesium. There is some magnesium 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 are also in sufficient quantities include potassium:

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

For the full functioning of the human body, in addition to proteins, fats and carbohydrates, vitamins and minerals are necessary. These substances are involved in metabolic processes V different quantities That's why they are called macro- and micronutrients.

Minerals are divided into macro- and microelements. The first include calcium Ca, phosphorus P, potassium K, magnesium Mg, sodium Na, etc. The need for them is 100 mg per day or more. Microelements include iron Fe, zinc Zn, copper Cu, chromium Cr, fluorine F, iodine I, selenium Se, etc. Each of them requires less than 15 mg per day.

IN human body more than half of the elements of the periodic table are present. All of them are not produced in the body, but are of inorganic origin. In nature, minerals are found in soil and water. Plant roots absorb them, livestock eats the grass. Thus, minerals come from plant and animal foods.

Some nutrients have a stronger effect when combined, for example:

1. Vitamins C and P (rutin);
2. Vitamin C and iron;
3. Vitamin D and calcium;
4. Vitamin E and selenium;
5. Vitamins A, E and C.

Macronutrient properties

Magnesium is part of tissues the most important organs. It affects brain function immune system, adrenal glands, circulatory system, gonads, nerves, muscles. This macronutrient is a catalyst in the synthesis of proteins, the production of hormones, the conversion of sugar into energy, and also regulates muscle excitability.

The mineral activates enzymes for the metabolism of carbohydrates and amino acids, helps in the conversion and absorption of vitamins B, C, E, as well as calcium, phosphorus, sodium and potassium.

Magnesium helps:

1. Building bone mass;
2. Strengthening tooth enamel;
3. Muscle relaxation;
4. Vasodilation;
5. Reducing high blood pressure in hypertension;
6. Improving immunity;
7. Bile department;
8. Relief of premenstrual condition.

In addition, he:

Causes and consequences of magnesium deficiency

Mg deficiency can be caused by:

1. Chronic stress;
2. Diseases of the gastrointestinal tract;
3. Deviations in kidney function;
4. Long-term use of diuretics;
5. Alcoholism.

A lack of this macronutrient can lead to:

Magnesium in the body is found mainly in the bones. In practice, its disadvantage can be determined biochemical analysis blood.

To support normal level Mg, it is enough to have a varied diet: regularly consume fruits, vegetables, meat and dairy and cereal products, fish. An adult needs 400 mg of magnesium daily, pregnant and nursing mothers need a little more.

Magnesium works best together with vitamins A, E, B2, B6, the minerals calcium and phosphorus.

Preparations containing magnesium may be needed:

1. Supporters of fasting;
2. To a growing child's body;
3. Adults over 50 years of age;
4. People who are obese;
5. Women taking hormonal drugs;
6. Alcohol abuser.

Excessive consumption of magnesium supplements may lead to diarrhea (magnesium is a known laxative), kidney dysfunction, low blood pressure, muscle weakness and cardiac arrest.

main sources

The table shows data on where magnesium is found in foods the most.

Name	Magnesium content, mg per 100g
Wheat bran	550
Pumpkin seeds	500
Cocoa powder	430
Sesame	350
Cashew	270
Buckwheat	258
Soybeans	248

Below is a table of magnesium in foods.

To food rich in magnesium, also apply bananas, avocado, figs, wheat sprouts, green leafy vegetables , sea ​​fish, almonds, chocolate, whole grain bread, dairy products, beans, potatoes. Natural source this mineral can be hard drinking water.

As you can see, there is a wide choice. Which magnesium-rich product to choose depends on your taste.

In addition to magnesium, foods fortified with iodine and selenium will help strengthen the immune system.

Table of foods containing iodine large quantities.

Name	Iodine content, mg per 100g
Sea kale	1000
Pollock	150
Cod	135
Shrimps	110

List of foods containing the most selenium:

1. Kelp;
2. Seafood;
3. Oatmeal, buckwheat;
4. Bran;
5. Sunflower seeds;
6. Onions, tomatoes, broccoli.

Contains a lot of selenium

1. Beans;
2. Vegetable oil;
3. Garlic;
4. Brewer's yeast.

To avoid excess weight A diet with reasonable consumption of foods rich in carbohydrates will help.

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

Magnesium plays important role in ensuring coordinated work athlete's body:

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

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

Features of magnesium absorption 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, milk salts or aspartic acid(magnesium lactate and citrate). Inorganic salts (common magnesium sulfate) are poorly absorbed.
• The absorption of magnesium is impaired by excess calcium, phosphorus, potassium, sodium, and fats in the body. You should also not abuse caffeine or alcohol.
• Many tasks involving magnesium in the body are performed in conjunction with vitamins D and C.

Magnesium intake rate

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

Products and magnesium content in mg

Magnesium Rich Foods

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
Full grain rice	160
Barley grits	160
Oat groats	140
Wheat groats	130
Semolina	70
Dairy products:
Cow's milk whey powder	180
Soft cheeses	30-50
Hard cheeses	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 food is cooked and soaked in water, magnesium is lost from it, so everything that can be eaten without heat treatment is best eaten raw. But even from fresh products 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 balanced diet It is difficult to compensate for the lack of magnesium in the body. Alarm signal the lack of this element is caused by unusual fatigue after training, a long period recovery after it. This serious reason to contact a doctor for advice.

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

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

Calcium-magnesium complexes are relevant today, for example:

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

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

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

Many athletes solve the problem of magnesium deficiency by consuming special food containing magnesium. For example, ZMA Mineral complex from NOW – sports nutrition with vitamin B6, zinc and magnesium (450 mg).

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

Today everyone knows that vitamins are needed for our body like air. However, macroelements are no less important, the need for which is often simply forgotten. Today we want to talk about an element such as magnesium. It is not for nothing that it is called the “metal of life.” Without it, neither a plant nor a living creature can survive. If speak about human body, then first of all, magnesium helps to keep the central nervous system. However, this is one of the functions, and according to doctors, there are more than 300 of them.

Benefits of magnesium

Let's take a little more time to find out what role this macronutrient plays in our body. As we have already said, it is magnesium that helps relieve nervous tension. A sufficient amount of it promotes normal intestinal motility and motor activity gallbladder.

With regular consumption of foods containing magic, the heart muscle becomes more resistant to lack of oxygen. The aging body really needs this element. With its help, the strength of bone tissue is maintained and regulated blood pressure, and migraine attacks become more rare. But that's not all. Magnesium helps improve immunity, helps prevent diabetes, reduces symptoms of PMS and menopause, and is involved in protein, carbohydrate and lipid metabolism. Something to think about!

Sources of magnesium

In fact, it is not difficult to provide the body with this element. It is found in a large number of foods, so all you need to do is eat regularly, efficiently and nutritiously, and there will be no health problems. The main sources are salt, food and hard drinking water. Nutritious food can fully meet your body's needs. We will tell you how much nutrition is contained. The table is the most convenient medium of information, since it can be printed and placed on the refrigerator.

The best sources of magnesium are cereals and dark chocolate. Rye bread and avocado, seaweed and nuts, dried fruits and legumes. As you can see, there is nothing difficult about providing for your body necessary substances. However, why do people experience shortages? of this element, if there are so many sources of it around? Perhaps the magnesium content in food is very low? The table will give a comprehensive answer, but for now let's talk about the causes of magnesium deficiency.

Causes of magnesium deficiency

Judging by the statistics, most of the Russian population suffers from this, despite the abundant and delicious food. Why is this happening? First of all, due to eating processed foods. For example, green pea- an excellent source of magnesium, but in canned form the content of this substance is halved. That is, you need to eat more raw vegetables and fruits.

But modern Agriculture operates using new technologies, using modified crops and various growth accelerators. As a result, the magnesium content in food products is reduced. The table clearly shows that in store fresh apples its quantity has been reduced by 80% compared to those grown on its own plot. In cabbage, its content decreased four times.

The modern rhythm of life as the main factor of magnesium deficiency

Indeed, our lifestyle greatly influences the body’s need for certain elements. Even if we take as a basis the same content of magnesium in food products (the table will tell you in more detail about each of them separately), then the use of this macroelement in each person will proceed with at different speeds. First of all high consumption magnesium is observed when you are experiencing stress. This phenomenon is becoming the norm among executives. Sedentary image life and irregular nutrition also require more of this element from you, that is, it is necessary to study products with maximum content magnesium The table will greatly simplify your task; all you have to do is check your menu with it every day.

Accelerates the consumption of magnesium and the use of diuretics, and in this case the body also loses calcium, potassium and phosphorus. At increased sweating along with sweat, a person also loses a number of microelements. A magnesium deficiency may occur if you have certain health problems. Intoxication, diabetes, kidney disease, diarrhea - all this leads to its rapid loss. If you like strong coffee, then get ready for the fact that you will have to consume additional magnesium in the form of dietary supplements.

When to take action

To avoid problems with your health, check the magnesium content in food products (table). Beneficial features of this macronutrient become obvious when you analyze the consequences of its deficiency. You should pay attention to your diet if you have frequent dizziness, brittle hair and nails. Reconsider whether you have enough sources of magnesium in your diet if:

• appetite drops sharply and nausea begins;
• joint flexibility deteriorates, pain in the knees and elbows appears;
• convulsions occur, restlessness and anxiety are felt;
• the functioning of the pancreas and gall bladder is disrupted;
• tachycardia develops;
• there is weakness, fatigue right in the morning;
• atherosclerosis develops.

The longer there is a lack of this element in the diet, the more often hypotension or hypertension is diagnosed. As you can see, it is very important to monitor the magnesium content of food (table). The norm of magnesium per day will be considered further.

Your landmarks

Any table will be useless if you do not know how much magnesium your body needs. This is the initial figure from which you need to build and base your daily ration. That’s when the table of foods containing magnesium will be the most informative. Daily norm this important macronutrient is 500-750 mcg. During the day, it is excreted through bile, sweat and urine.

If you notice hypotension and slowing heart rate, then you should consider the possibility of an excess of magnesium in the body. Although, as a rule, an excessive amount of this substance is easily excreted from the body with loose stools.

Planning your daily diet

In fact, it won't require any heroic efforts or large financial investments from you. The table of food products containing magnesium shows us a standard set for healthy person. However, we must remember that alcohol, strong tea and coffee are also not your best friends; they neutralize magnesium, removing it from the body.

Now let's talk about the most important thing. Fresh meat (not frozen several times) and dairy products will help maintain optimal levels of magnesium in the body. From the same series you can highlight buckwheat and bran, millet and legumes. If you're a vegetarian, consider potatoes, carrots and spinach, as well as bananas, apricots and peaches. For magnesium-rich desserts, you can eat strawberries, blackberries and raspberries, as well as nuts.

Caloric sources of magnesium

The table will help you find out the magnesium content in food products. We have already found out why this element is useful. The staple foods that should make up the majority of your diet have also been described. Do not forget about high-calorie, but healthy and quite tasty additives and fillers. These are pumpkin and sunflower seeds, flax and sesame seeds, nuts, chocolate and cocoa powder, as well as sprouted wheat seeds. Follow our simple recommendations and always be healthy!