How much magnesium is in what foods. Causes and effects of magnesium deficiency

Strangely enough, with the high awareness of the modern population in terms of nutrition, many are quite far from the norms of nutrition and the consumption of the necessary elements in their required quantities. For example, diseases such as anemia, anorexia, depression, nervousness, insomnia do not lose their relevance today. They have quite serious symptoms, although the causes of these diseases are quite simple: it's just an insufficient amount of vitamin B6 and magnesium in the body.

In general, a person can suffer from vitamin B6 deficiency for several reasons. These are malnutrition (foods contain few vitamins and minerals), increased physical activity or pregnancy, disruption of the gastrointestinal tract and indigestibility of the vitamin, low magnesium content, in which the vitamin is poorly consumed by the cells of the body.

Why does a person need vitamin B6 and magnesium

This vitamin is also called pyridoxine. In order to normalize its content in the body, you first need to understand why we need it at all, and what this useful element is responsible for.

As mentioned above, its deficiency can lead to diseases of the nervous system, anemia, and dermatitis. Avitaminosis still suffers mainly in those countries where the basis of the diet is poor in vitamin B6 and magnesium. Signs of disease:

• gastrointestinal upset, including diarrhea or constipation;
• dermatitis;
• baldness;
• excess weight;
• mental disorders.

Magnesium is a very important element found in all tissues and organs. Magnesium is essential for the normal functioning of the body. This macronutrient is needed by the body in large quantities. The human body contains about 25 g of magnesium. About 60% of magnesium is found in bones, about 27% in muscle tissue, 6-7% in other cells, and 1% outside cells.
Magnesium is involved in metabolism, transmission of nerve impulses and in the work of muscles, has a vasoconstrictive effect.

Magnesium is a participant in enzymatic reactions, metabolism, protein synthesis, enzymes and antioxidants, regulates cholesterol and sugar levels, affects the functioning of the immune and cardiovascular systems, blood pressure, bone tissue.

Causes of B6 and magnesium deficiency

First of all, the cause of vitamin deficiency B6 is malnutrition (foods containing few of these substances predominate in the diet). Or rather, a monotonous diet, which largely contains corn, a lot of flour products. Also, one of the decisive factors for starting vitamin intake is excessive consumption of sweets and foods containing sugar. And regular alcohol consumption.

Lack of magnesium is not often observed, usually foods containing a sufficient amount of it are consumed daily.
The state of the digestive system and kidneys affects the content of magnesium in the body. Certain gastrointestinal and kidney diseases impair absorption and limit the body's ability to absorb magnesium. This can lead to magnesium deficiency in the body. Vomiting and diarrhea can also lead to such consequences.

It should also be taken into account that there are groups of the population that especially need to increase the consumption of foods containing vitamin B6 and magnesium:

• people suffering from diabetes;
• pregnant and lactating women;
• athletes;
• adults with increased physical activity.

Signs of beriberi and magnesium deficiency

Magnesium deficiency is manifested by such signs as:

• sleep disturbance,
• fatigue,
• osteoporosis,
• migraine,
• arthritis,
• fibromyalgia,
• cardiac arrhythmia,
• constipation,
• premenstrual syndrome (PMS),
• loss of appetite,
• nausea, vomiting, fatigue,
• epilepsy,
• convulsions,
• muscle spasms,
• vasospasm,
• hypocalcemia,
• hypokalemia,
• baldness.

Lack of vitamin B6 also leads to sad consequences:

• decreased appetite,
• depression,
• anemia,
• maceration,
• fatigue,
• nervousness,
• insomnia,
• atrophy of the epidermis
• cracks in the corners of the mouth.

Separately, it is necessary to highlight such a factor as the deterioration of brain functions. In particular, this is excessive irritability, inability to concentrate on one object, forgetfulness, absent-mindedness. Sometimes these signs can develop into serious mental disorders.

In some cases, a particularly advanced form of beriberi, fatal cases occur against this background.

Daily Value of B6 and Magnesium

There are some rules for the consumption of products, or individual fortified supplements, which should be guided by in order to avoid a lack of vitamin B6 in the body. First you need to know the norm, which is determined for each individual category of the population. Here are the data you need to rely on to keep the right diet:

Norm B6 for children:

• 1 year: 0.5 to 0.6 mg per day,
• from 1 to 3 years: 0.9 mg per day,
• 4 to 6 years: 1.3 mg daily
• 7 to 10 years: 1.6 mg per day.

For men:

• from 11 to 59 years: 2 mg per day,
• 60 years and older: 2.2 mg per day.

For women:

• from 11 to 18 years: 1.6 mg per day,
• from 7 to 59: 2.0 mg per day,
• lactation period, pregnancy: 2-2.2 mg per day.

Daily intake of magnesium:

• Children under 6 years old - 30 mg / day
• Adolescents up to 12 years - 75 mg / day
• Men - 400-420 mg / day
• Women - 310-360 mg / day
• Women during pregnancy -350-400 mg / day

More detailed information about the most consumed and popular products that can be included in the diet of every inhabitant, while not minimizing the level of all other nutrients and trace elements, contains vitamin B6, are presented in the table.

Food	B6 in 100g products	%Daily Value Per 1 Serving Weight
beef liver	0.6mg	71%
pistachios	1.71mg	171%
	0.78mg	78%
garlic	1.23mg	123%
lentils	0.52mg	53%
sunflower (seeds)	1.34mg	134%
coriander (cilantro leaves - herbs)	0.6mg	60%
hazel (hazelnut)	0.56mg	56%
cashew	0.427 mg	41%
walnut	0.536mg	53%
brown rice	0.508mg	50%
beef	0,36	37%
beans	0.396mg	39%
millet	0.38mg	38%
barley (barley)	0.31mg	31%
banana	0.36mg	36%
peanut	0.34mg	34%
brown potatoes	0.34mg	34%
rye	0.29mg	29%
wheat	0.31mg	30%
pork, lamb	0.32mg	30%
bell pepper (sweet)	0.21mg	22%
avocado	0.27mg	28%
chilli	0.26mg	27%
peas	0.26mg	27%
Dill seeds	0.24mg	25%
date fruit	0.24mg	24%
white potatoes	0.23mg	20%
buckwheat	0.2mg	21%
basil (green)	0.15mg	15%
spinach	0.19mg	19%
cauliflower	0.18mg	18%
celery (root vegetable)	0.15mg	16%
peas	0.14mg	16%
onion	0.112mg	12%
champignon mushroom	0.14mg	14%
almond	0.13mg	13%
White cabbage	0.12mg	12%
oats	0.11mg	11%
a pineapple	0.10mg	10%
persimmon	0.2mg	10%
honey agaric mushroom	0.1mg	10%
corn	0.09mg	9%
carrot	0.13mg	13%
morel mushroom	0.13mg	13%
sorrel (greens)	0.12mg	12%
mango	0.11mg	11%
figs	0.11mg	11%
grape	0.1mg	11%
white mushroom	0.1mg	10%
pine nut	0.09mg	9%
asparagus	0.09mg	9%
parsley (greens)	0.019mg	9%
onion (greens)	0.08mg	8%
sultana	0.08mg	8%
tomato	0.07mg	8%
gooseberry	0.08mg	8%
Jerusalem artichoke	0.07mg	7%
pomegranate	0.07mg	7%
mandarin-clementine	0.07mg	7%
melon	0.07mg	7%
white, red currant	0.071mg	7%
kiwi	0.06mg	6%
orange	0.05 mg	6%
apricot	0.05 mg	5%
grapefruit	0.03mg	5%
mulberry	0.04mg	5%
Strawberry wild-strawberry	0.04mg	4%
peach	0.03mg	2%
cherry	0.04mg	4%
lime	0.03mg	4%
quince	0.04mg	4%
papaya	0.08mg	3%
coconut milk	0.03mg	3%
cherry plum (plum)	0.09mg	2%
lemon	0.3mg	4 %
nectarine	0.025mg	2%

But besides vitamin B6, magnesium is also necessary for the normal functioning of all systems and organs.

A good source of magnesium are spinach, legumes, nuts. For example, 100 g of magnesium products contains:

• almonds - 280 mg,
• cashew nuts - 260 mg,
• spinach - 79 mg,
• beans - 60 mg,
• potato baked with skin - 48 mg,
• banana - 32 mg,
• a glass of milk - 27 mg,
• a slice of whole grain bread - 23 mg.

There is little magnesium in white bread, meat foods, but it is contained even in tap water.

If the above products are difficult to make the basis of the diet, then you also need to take into account some nutritional rules that will only help increase the content of this vitamin and magnesium throughout the body. Green vegetables, fruits and herbs should be included in the daily diet (they contain a lot of B6). At the same time, it must be remembered that it is heat treatment that is the factor that can kill this vitamin in products. That is, the diet must necessarily contain a large number of raw vegetables and fruits.

From all of the above, we can draw a simple conclusion that, as in most cases, the health of each of us is in our own hands. A balanced and varied diet is not only the prevention of beriberi, hypertension problems, with the nervous and cardiovascular systems. It is also the prevention of many other diseases.

Our body constantly needs to replenish the reserves of vital macronutrients, one of them is magnesium. Participating in many processes, being a part of tissues and organs, it is rapidly consumed due to frequent stresses and nervous strains. Magnesium deficiency is felt by the nervous and cardiovascular systems, because of it there are pains in the muscles and joints. Nutrition is an important means of replenishing macronutrient reserves. Knowing which foods contain more magnesium and how compatible it is with other substances helps to create a complete daily menu that allows the body to get everything it needs.

The role of magnesium in the body

He is involved in three hundred biochemical reactions that constantly occur in the human body.

It is present in bones, muscles and blood, ranking fourth after sodium, potassium and calcium in terms of prevalence in the body, in total each person has 20-30 mg of this trace element.

Its main functions in human life are as follows:

Why is it important to a person?

This trace element is indispensable in most human life processes, it is especially important in the functioning of:

What happens in the body when it is deficient

Signals of magnesium deficiency in the body are similar to the symptoms of many diseases, so it is extremely difficult to identify this problem in time. This means that before you start taking magnesium supplements, you need to do a blood test for the magnesium content in her serum and consult a doctor after that.

Signs of an element deficiency are:

• Chronic fatigue present for a long time.
• Rapid fatigue with little physical exertion.
• Increased shedding and brittleness of hair and nails.
• Reduced immunity and associated frequent colds, exacerbation of chronic ailments.
• Irritability, frequent mood swings, depression.
• Trouble sleeping and falling asleep, feeling overwhelmed after normal sleep.
• The emergence of weather dependence.
• Dizziness, headaches.
• Decreased memory and ability to concentrate.
• Muscle pain and cramps in different parts of the body, especially in the calf muscles, decreased bone strength.
• Frequent twitching of the eyelids, lips or cheeks.
• Pain in the heart, increased heart rate, high blood pressure.
• Digestive disorder.

What foods contain magnesium

The list of foods rich in it is extensive. These are vegetables and fruits, cereals, nuts, cereals, legumes, seafood and others. It is worth getting to know them better:

• There is not much magnesium in vegetables and fruits, but they are rich in other minerals and vitamins, and this enhances the effect of this macronutrient on the body. Most of all it is in such vegetables: beets - 43 mg, cabbage - 30, parsley - 85, spinach - 157, dill - 70. Fruits stand out: watermelons - 224 mg, bananas - 30, black currants - 31, persimmons - 58, prunes - 44.
• Foods rich in magnesium include legumes, especially soy. Beans, lentils and peas are suitable ingredients for healthy and tasty meals. Green peas have 105 mg, beans and lentils have 150 mg, and soybeans have 248 mg.

  However, older people should not abuse legumes: it causes digestive disorders.

• The record content of magnesium is found in seaweed, their 100-gram serving is one and a half daily norms of a microelement.

  As representatives of seaweed, sea kale and sea lettuce can be noted.

• Nuts and seeds. Among the nuts, the record holders for magnesium are cashews (275 mg per 100 g of product), pine nuts (232), almonds (230), pistachios (200), hazelnuts (170), peanuts (180), walnuts (120), and in pumpkin seeds - more than the daily norm - 500 mg.

  All these products contain many other minerals, vitamins, amino acids.

• Cereals. The highest content of the element in rice bran, only 100 g - these are two daily norms of magnesium - 781 mg. This rather rare product is found only in specialized stores, but because of the high content of the trace element, bran is needed very little. Therefore, they are worth looking for. In wheat bran, magnesium is slightly less - 550 mg, but this is much higher than its daily requirement. It is important to eat porridge every day, because they are also rich in magnesium. It is well absorbed from them, cereals are still rich in calcium and phosphorus in ideal proportions. It is also a good source of energy and fiber. In unpolished brown rice, magnesium is 86 mg per 100 g, in buckwheat - 255, in barley groats - 150, in oatmeal - 137, in millet - 130, and in unsweetened corn flakes 200 mg of magnesium. Sprouted wheat germ is also a reliable supplier of magnesium, 100 g of green sprouts is 232 mg of magnesium. They can be bought at a pharmacy, a biologically active product, which also includes potassium, which is useful for heart function, can be germinated on your own.

  It is very useful to include cereals along with greens daily in salads.

• Of the seafood rich in iodine, the most trace element in squid - 90 mg and shrimp - 60 mg.
• It should also be noted extremely rich in the mineral dark chocolate - 418 mg or cocoa - 430 mg. One bar of chocolate is enough to provide the daily requirement of magnesium.

  Drinking cocoa is also good for tomorrow

• Food cannot do without spices and spices, it should be noted that a spoonful of coriander, sage or basil is 690 mg of magnesium, i.e. one and a half daily norms, and in sesame it is 350 mg.
• To improve the absorption of this trace element, it is useful to combine these products with those that contain pyridoxine or vitamin B6. And this is in addition to the already mentioned nuts, legumes and cereals - beef liver and many varieties of sea fish - tuna, mackerel, sardines.

Daily intake for adults and children

The daily requirement of the body for magnesium depends on the age, gender, weight and physical condition of each person. Naturally, for children and adults it is significantly different.

Norms for children:

• at the age of 1-3 years - up to 80 mg;
• from 4 to 8 years - 130 mg;
• from 9 to 13 years old - 240 mg;
• girls 14–18 years old - 360 mg4
• boys of the same age - 50 mg more.

For adults, these indicators look like this:

• for women from 19 to 30 years old - 310 mg, and for pregnant women - 40 mg more;
• for men of the same age - 90 mg more;
• for men over 31 years old - 420 mg;
• for women of the appropriate age - 100 mg less, for pregnant women - also 40 mg more.

Proper nutrition to meet the need for magnesium

Magnesium helps to remove toxins and heavy metals

To compile a daily menu rich in magnesium, you need to consider the following:

• a serving of beets or bananas is 6–8% of its required volume;
• fish and seafood - 14%;
• a cup of boiled beans or lentils - about 30%;
• half a cup of almonds - about a third of the daily requirement:
• a cup of raw spinach - 10%, and boiled - 3 daily norms;
• half a cup of nuts or pumpkin seeds - almost 100%;
• a cup of brown rice is almost a third of the daily value;
• a cup of yogurt - almost 15% of the daily requirement;
• enough chocolate bars for the whole day.

The diet needs to be adjusted depending on the season - in winter, enrich it with honey, raisins, dried apricots, prunes, dates, nuts, cocoa and cereals. In the spring it is better to include more greens - parsley, dill, spinach and lettuce. In summer, it is good to eat cherries, black currants and legumes, and in autumn, do not forget about watermelons, carrots, cabbage and beets.

More useful products without heat treatment, you can add seeds and nuts to vegetable or fruit salads. For dressings, cedar, sesame, mustard or olive oil with citrus and garlic are suitable.

The elimination of magnesium deficiency is facilitated by mineral water with it, tinctures or syrups of aloe vera, decoctions of wild rose, chokeberry, which are recommended to drink instead of tea. At the same time, you should limit the use of coffee, strong tea, alcohol, salty and flour dishes.

The following table shows a sample menu for a week that includes foods rich in magnesium:

Days of the week	Breakfast 1	Breakfast 2	Dinner	Dinner	For the night
The first	Buckwheat porridge with bran and cocoa	Carrot salad with olive oil	Borsch with bran and boiled meat, wheat porridge with dried apricots. Decoction of rose hips	Pumpkin porridge with apricot juice	Rosehip decoction
Second	Oatmeal milk porridge with tea	Prunes	Shchi with bran and boiled meat, beetroot salad with olive oil, apple	Buckwheat krupenik, carrot-apple salad, rosehip broth	carrot juice
Third	Milk wheat porridge, grated carrots, cocoa	Dried apricots, decoction of bran	Vegetable oatmeal soup with baked chicken breast, cabbage cutlets and rosehip broth	Cottage cheese soufflé and apple-carrot cutlets, tea	Tomato juice
Fourth	Buckwheat porridge with bran, boiled fish, tea with lemon	Carrot salad with butter dressing and sesame seeds	Fish soup with baked fish, wheat porridge with prunes and dried apricots	Brown rice porridge with cottage cheese, cocoa	apricot juice
Fifth	Oatmeal with milk and nuts, cocoa	Prunes	Shchi with boiled meat, stewed beets with vegetable oil, green apple	Buckwheat krupenik with cottage cheese, rosehip broth	carrot juice
Sixth	Grated carrots with wheat porridge in milk, tea with lemon	Dried apricots with bran	Vegetable soup, cabbage cutlets with boiled chicken, apple	Cottage cheese soufflé and apple-carrot cutlets, cocoa	Tomato juice
Seventh	Boiled lentils with vegetable salad dressed with olive oil, cocoa	nuts	Vegetable soup with baked meat and boiled spinach, rosehip broth	Buckwheat porridge with curd-carrot soufflé, rosehip broth	Pumpkin-carrot juice

Preparations based on it

To compensate for magnesium deficiency, the following drugs are also prescribed:

• Centrum, it includes 100 mg of magnesium, calcium, iodine, phosphorus, iron, vitamins of groups B, E, D3 and others.
• Teravit contains 100 magnesium, calcium, potassium, selenium, manganese, vitamins A, B, D3 in 1 tablet.
• Berocca Plus - 1 tablet contains 100 mg of magnesium, calcium and a complex of vitamins.
• Bio-Max - 1 tablet contains 35 mg of magnesium, iron, copper, zinc, cobalt, phosphorus and many vitamins.

You can get acquainted with the importance of magnesium in human life, its norms, symptoms of a macronutrient deficiency and tips for including foods rich in magnesium and other minerals in the menu in the following videos:

Video: All about magnesium in the program "Live healthy!"

Video: Magnesium in the body - neurologist of the Medin center Lilia Stoyanova

Magnesium deficiency is a fairly common problem, resulting in chronic fatigue, sleep disturbances, muscle spasms, arrhythmia, osteoporosis and other disturbing symptoms. This macronutrient is especially important for women and expectant mothers, it regulates the level of estrogen and is involved in the formation of the systems and organs of the little man. The importance of magnesium can hardly be overestimated, because it is included in almost all human tissues. You can make up for its deficiency by including cereals, bran, nuts, legumes, vegetables and fruits, greens, seeds and other magnesium-rich foods in the daily menu. After an appropriate blood test and the advice of a doctor, special mineral-vitamin complexes will help to eliminate its deficiency.

Magnesium is the main structural element of living organisms, an integral component of the bone tissue of animals and humans, as well as the green pigment (chlorophyll) of plants. The mineral activates the work of more than 350 enzymes responsible for the absorption of lipids, proteins and nutrients.

In the body of an adult weighing 70 kilograms, 20-30 grams of magnesium is concentrated: 60% in the bones of the skeleton, 40% in cells and tissues, 1% in the intercellular space.

Interestingly, in terms of the level of content in the body, this ranks fourth, behind sodium, potassium and calcium.

Biological role

The primary function of magnesium is the formation of bone tissue and the acceleration of metabolism.

Other useful macronutrient properties:

• increases the immune activity of cells;
• maintains the stability of the genetic material (DNA and RNA), preventing the occurrence of mutations;
• slows down the release of histamine from mast cells;
• coordinates the heart rhythm (reduces myocardial contractility, reduces heart rate and high blood pressure);
• increases bone mineral density, preventing fractures (together with calcium and phosphorus);
• activates enzyme systems, including peptidases, phosphatases, carboxylases, phosphorylases, cholinesterases, pyruvate kinases, ketoacid decarboxylases;
• participates in the synthesis of nucleic acids, proteins, collagen;
• maintains homeostasis,;
• accelerates the removal of toxic substances from the body, including cholesterol deposits;
• potentiates the disaggregation of platelets, as a result of which the "fluidity" of the blood improves;
• normalizes the processes of inhibition and excitation in the brain;
• regulates the permeability of mitochondrial and cell membranes;
• participates in the conduction of nerve signals;
• controls blood sugar levels;
• prevents calcium deposition in the kidneys, gallbladder, ureters, bones (together with);
• increases the osmotic pressure of intestinal contents, accelerating the passage of feces;
• participates in the processes of neuromuscular excitation, improving muscle contractility (together with calcium);
• accelerates the transformation of creatine phosphate into adenosine triphosphate, potentiating energy metabolism reactions;
• increases the body's resistance to stress.

Along with this, foods with a high concentration of magnesium help in the fight against insomnia, migraines, anxiety, and nervous disorders.

daily requirement

The daily norm of magnesium directly depends on the sex, age and physiological state of a person.

The daily requirement is:

• for newborns up to 5 months - 30 - 50 milligrams;
• for babies from 6 months to 1 year - 70 milligrams;
• for babies under 3 years old - 100 milligrams;
• for children from 4 to 7 years old - 150 - 170 milligrams;
• for schoolchildren from 9 to 13 years old - 250 milligrams;
• for young people under 30 years old - 310 - 350 milligrams;
• for adults - 400 milligrams;
• during pregnancy and lactation - 450 - 700 milligrams.

The need for magnesium increases with:

• stress;
• protein diet;
• pregnancy, breastfeeding;
• the formation of new tissues (in children, bodybuilders);
• postoperative period;
• alcohol abuse;
• taking diuretics, laxatives, estrogen, hormonal contraceptives.

In addition, it is advisable to consume magnesium food for women during menopause (450 - 500 milligrams), in order to alleviate menopausal manifestations and reduce nervous excitability.

Scarcity and excess

A balanced diet, in 80% of cases, covers the body's daily need for magnesium. However, due to the industrial processing of raw materials (refining, cleaning, grinding, pasteurization), the concentration of the mineral in food is halved. In addition, many people do not get enough of the macronutrient in the proper amount, because they lead an unhealthy lifestyle or have chronic pathologies of the digestive tract.

Given that magnesium is a cofactor for enzymes and a regulator of biochemical reactions in the body, its deficiency reduces immunity and causes functional disorders.

Signs of magnesium deficiency:

• an increase in infectious diseases;
• constant fatigue;
• prolonged seasonal depressions;
• decrease in working capacity;
• long recovery period;
• anxiety, phobias, anxiety;
• insomnia, morning fatigue;
• irritability;
• glare before the eyes;
• muscle spasms, twitching, convulsions;
• sensitivity to noise and weather changes;
• dizziness;
• impaired coordination of movements;
• drops in blood pressure;
• heart rhythm disturbances;
• spasmodic pain in the abdomen, accompanied by diarrhea;
• hair loss, fragility of the nail plates.

In addition, a characteristic symptom of hypomagnesemia, according to scientists N.M. Nazarova, V.N. Prilepskaya, E.A. Intervitin, is a premenstrual syndrome caused by a decrease in the concentration of red blood cells in the blood.

Exogenous factors that provoke a lack of a mineral in the body:

• adherence to strict mono-diets, starvation;
• insufficient magnesium content in the daily menu;
• excessive intake of calcium and lipid foods;
• chronic alcoholism, tobacco smoking;
• hormonal contraception;
• intake of magnesium-depleted mixtures for parenteral or enteral nutrition;
• deficiency, B6 in the diet.

However, almost always hypomagnesemia occurs against the background of pathologies of internal organs.

Endogenous causes of magnesium deficiency:

• malabsorption of the nutrient due to diarrhea or small bowel fistulas;
• kidney disease;
• diabetes mellitus with persistently high blood sugar;
• myocardial infarction;
• hyperfunction of the thyroid and parathyroid glands:
• circulatory failure, especially congestive;
• cirrhosis of the liver;
• increased synthesis of aldosterone (adrenal hormone).

In addition, prolonged use of diuretics, diuretics, glucocorticosteroids, cytostatic drugs and estrogens is fraught with the development of local hypomagnesemia.

Remember, a macronutrient deficiency is difficult to diagnose from a blood test, since 99% of the nutrient is concentrated inside cellular structures, and only 1%? In blood plasma. In view of this, the anamnesis is established according to the symptoms, having previously assessed the clinical condition of the patient.

An overdose of magnesium, in 90% of cases, develops against the background of renal failure, increased protein catabolism, untreated diabetic acidosis, uncontrolled use of drugs, foods containing.

Symptoms of hypermagnesemia:

• impaired speech, coordination;
• drowsiness;
• slow heart rate;
• lethargy;
• decreased heart rate (bradycardia);
• dry mucous membranes;
• abdominal pain;
• nausea, vomiting, diarrhea.

Prolonged hypermagnesemia is fraught with a persistent decrease in blood pressure, respiratory paralysis, and in rare cases, cardiac arrest.

What affects the absorption of magnesium in the body?

The action of the macroelement is to form protein, enzyme structures and maintain calcium homeostasis.

However, some substances slow down the absorption of magnesium in the intestine, which leads to disruption of the full flow of biochemical reactions.

Consider the scale of mineral compatibility with some compounds.

1. The intake of magnesium with calcium, sodium or phosphorus leads to a decrease in the absorption of the first macronutrient.
2. Iron reduces the absorption of magnesium in the duodenum.
3. If you combine the mineral with the intake of excessively fatty foods, the formation of soap-like salts occurs, which are not absorbed in the digestive tract.
4. With the additional intake of folic acid, the need for a macronutrient increases.
5. Vitamins E and B6 improve magnesium metabolism in the body.
6. The macroelement actively interacts with insulin, increasing its production twice.
7. Excessive intake of potassium in the body, accelerates the excretion of magnesium by the kidneys.
8. A high-protein diet interferes with the absorption of the element in the body.
9. Vitamins D and C increase the pharmacological properties of magnesium.
10. Abuse of caffeine, alcohol, white sugar leads to a deterioration in the absorption of the mineral.
11. Erythromycin, tetracycline reduce the effectiveness of the macronutrient.

The mineral is supplied to the body together with food and hard. To eliminate chronic hypomagnesemia, drugs and supplements are used, the main active ingredient of which is the missing element. In regions with soft tap water, the daily need for a compound is replenished by plant products.

Table No. 1 "Natural sources of magnesium"

Product name	Magnesium content per 100 grams of product, milligram
Pumpkin seeds (raw)	530
wheat bran	450
Cocoa 20%	440
Sesame seeds	350 – 450
Hazelnuts	315
Cashew (raw)	270 – 290
Almonds (roasted)	260
Pine nuts (shelled)	245
Wheatgrass (unprocessed)	240
Buckwheat (fresh)	230
Watermelon (no nitrates)	224
Corn flakes (whole)	214
Peanut	180
Hazelnut	175
sea ​​kale	170
Oatmeal (whole)	130
Sunflower seeds, peas	125 – 129
Rosehip (dried)	120
walnut	90 – 100
Dates (dried, unprocessed)	85
Spinach (fresh)	80
Dutch cheese	50 – 60
Buckwheat boiled	50
Barley, millet, barley porridge	45
Beans	45 – 100
Dried apricots, prunes (without processing)	45 – 50
Rye bread	40
Lentils (boiled)	35
Russian cheese	30 – 40
Green peas (fresh)	30

Remember, when cooking, soaking or peeling products, 30 - 60% of the useful compound is lost.

Conclusion

Magnesium is an indispensable component of the human body, responsible for the coordinated work of all body systems, especially the immune, nervous and musculoskeletal.

A macroelement, as part of enzymes, is involved in the processes of digestion, the formation of bone, cartilage and connective tissues, muscle contractility, energy production, activation of B vitamins, and the creation of new cells. In addition, the substance controls the successful course of pregnancy and prevents the risk of complications, including preeclampsia.

The lack of magnesium in the daily menu is manifested by poor health, frequent infectious diseases, sensitivity to stress, increased fatigue, changes in blood composition. To prevent hypomagnesemia, it is important to regularly eat foods rich in magnesium, in particular, wheat bran, cocoa, buckwheat, nuts, cereals, legumes.

Magnesium is one of the elements of the periodic table of Mendeleev, a silvery-white metal, is included in the group of the most common elements in nature. In importance, it is second only to calcium, silicon, and iron.

It enters the human body through plant foods, drinking water, salt. It is found in large quantities in sea water.

The effect of magnesium on the body is difficult to overestimate, therefore it is necessary to know which foods contain magnesium B6, and by including them in the diet, ensure the access of the element to the body.

Why does the body need magnesium: its properties and action

Magnesium means "magnificent" in French. . He was honored with such a name due to physical and chemical properties. Magnesium as a biological supplement has a great effect on the body, helps to avoid many types of diseases, and provides an increased balance of immunity.

It is necessary to know what foods contain magnesium, and by including them in the diet, ensure the access of the element to the body.

Regular consumption of foods rich in magnesium increases the tone of the muscles of the heart, eliminates spasms. Hypertensive patients are strongly recommended foods with the presence of magnesium because of the property to reduce the level of blood clotting.

The benefits of magnesium for the body

As a drug against high blood pressure, magnesium sulfate is used intramuscularly. The element has a positive effect on the nervous system.

The systematic intake of magnesium in the form of a dietary supplement helps relieve stress. Women during menopause are recommended a diet consisting of foods containing magnesium: it alleviates the nervous state and eliminates negative factors.

Daily intake of magnesium for the body

The composition of magnesium in the human body should be at least 20-25 g. The average daily intake is 0.5 g. Dosages are specified taking into account age, gender, body condition. Experiencing a lack of minerals, a person first of all needs magnesium.

Children are prescribed a special dose of a microelement. When buying baby food, you need to make sure which products have the right amount of magnesium for a given age.

A clear picture of the need for a micronutrient will help the following daily allowance table for the body.

Age, gender	Daily rate	Age, gender	Daily rate
Children up to a year	50-70 mg	Children up to 7 years	300 mg
Women under 30	310 mg	Teenagers 14-18 years old	360 to 410 mg
Men under 30	400 mg	Women after 30	Up to 350 mg
pregnant	Up to 500 mg	men over 30	420 mg

The norm for pregnant women and nursing mothers is quite high. They are advised to take additional Magne B 6.

Symptoms of magnesium deficiency in the body

A feeling of fatigue, sleepiness, nervous stress often haunt people from the beginning of the day, but it is possible to give an explanation for these ailments only by knowing what the body needs, what reasons interfere with normal well-being.

In fact, general malaise is caused by an insufficient amount of magnesium.

The main symptoms that show signs of micronutrient deficiency:

• partial hearing loss, ringing in the ears;
• muscle cramps, tics;
• stressful state;
• urinary incontinence (enuresis);
• excretion of calcium in the urine, despite its need;
• constipation.

It is quite difficult for women to tolerate a lack of magnesium. In addition to irritability, fatigue, headaches, which are a consequence of a lack of a trace element, the lack of magnesium negatively affects the appearance of a woman.

From endless sleepless nights, the face turns pale, hands often tremble. The lack of a microelement leads to nervous and physical exhaustion during menopause in women.

Magnesium deficiency in children causes:

• severe convulsions;
• colic in the abdomen;
• insomnia;
• response to noise
• excessive physical activity.

Doctors strongly advise giving children more magnesium when they consume calcium.

What foods contain magnesium

What foods contain magnesium can be found in sources describing recipes for dietary nutrition. This does not mean that the element is only in dietary products. Man eats plant foods and animal products.

Many of them contain the necessary trace element with a slight difference: more or less. Not all vegetarian food contains magnesium.

Herbal products

Magnesium content in foods of plant origin

To determine which plant foods contain magnesium, it is proposed to consider some of them. From the category of cereals and cereals, wheat, bran, rice cereals (different varieties), buckwheat, and oatmeal stand out.

Selected from the nut family: walnut, almond, peanut, pine nuts, cashew

In abundance, magnesium is present in legumes, dried fruits, vegetables (raw) and greens: green peas, lentils, beans, potatoes, spinach, apricots, dried apricots, avocados, soybean oil, soy sauce, cauliflower. Pumpkin seeds and sunflower seeds are also rich in magnesium.

Animal products

Which animal products contain magnesium can be clearly seen from the fish and meat foods listed below:

• oysters;
• lobster;
• crab;
• shrimps;
• flounder;
• halibut;
• perch;
• beef;
• chicken meat (breast);
• chickenIeggs;
• pork.

With the correct consumption of the listed plant and animal products, it is possible to compensate for the lack of a microelement in a short time.

Foods high in magnesium

In all the products listed above, which are part of the daily diet, there is enough magnesium that supports the body.

Almost all ingredients have the content of the element: in drunk fruit or vegetable juice, in the breakfast eaten, lunch. Among magnesium-containing products there are products that have the largest possible supply of the microelement.

Vegetable oils

• sesame oil;
• soybean oil;
• almond oil (more than in the nut itself);
• linseed oil.

Seafood

Of seafood, one of the first places in terms of trace element content is occupied by:

• mussels;
• squid.

Fruits and dried fruits

A special place in the composition of the element have:

• avocado (maximum trace element);
• apples (recommended to use with a peel);
• peaches (use with peel);
• dried apricots;
• prunes.

Cereals

Among grains and cereals, the largest percentage of magnesium has:

• bran (wheat and rice);
• oatmeal;
• buckwheat;
• brown rice.

Foods rich in calcium and magnesium

In the physiological development of the body, the main partner of magnesium is calcium. Both trace elements are vital for humans. Each one plays a specific role. Magnesium has been discussed above.

Functions of calcium:

• the main component of dental, bone tissue;
• regulation of the work of the heart;
• elimination of allergies and inflammation;
• participation in the process of blood coagulation together with magnesium.

99% of the calcium present in the body is found in teeth and bones. The average daily intake of calcium is 800 mg, which is twice the daily intake of magnesium. With excessive energy consumption and strong physical exertion, the norm doubles - 1600 mg.

Foods rich in magnesium and calcium

Most calcium rich food of animal origin (dairy products). in meat products Ca a little . In large quantities, the trace element is found in the eggshell.

The average amount of calcium contained in dairy products allows you to use them often without fear of excessive use of the trace element.

Cheese, kefir, milk, yogurt can be included in the diet every day. Meat contains 50 mg of a microelement per 100 g of product. There is a lot of calcium in sardines - 300 mg per 100 g of product.

Ca present in excess in the following plant foods:

• watercress-215 mg;
• nettle-700 mg;
• rosehip-250-257 mg.

In order for calcium to be properly absorbed by the body, it is necessary to eat foods containing magnesium.

Foods containing magnesium and B6

Vitamin B6 (pyridoxine) It is recommended to take to normalize the absorption of magnesium. Flaw B6 can be replenished by taking medications (Magne B6) or by consuming a balanced diet rich in the vitamin.

Some foods contain sufficient amounts of the vitamin B6:

• barley groats - 0.55 mg per 100 g;
• rye bread - 0.3 mg per 100 g;
• mackerel - 0.8 mg per 100 g;
• chicken breast-0.5 mg per 100 g.

Vitamin B6 very effective in combination with magnesium. Magne B 6 a common drug, consists of many useful properties. The vitamin complex is especially recommended for the work of the heart. Children are also allowed to consume the vitamin in the form of tablets.

Magnesium in food: table

Magnesium plays an important role in the human body.

More than 300 biochemical reactions that allow you to restore spent energy and replenish useful substances occur with the participation of magnesium

Food saturated with this microelement is necessary to maintain the norm of its content in the body. The table below will help you easily figure out which foods contain magnesium.

Produkt	Mg per 100 g	Pproduct	Mg per 100 g
Nuts (walnuts)	131	Green peas	35
cashew nuts	267	Garlic	36
pecan nuts	142	Raisin	35
Almond	270	jacket potatoes	34
Wheat (sprouted)	335	Bananas	33
Rye grains	115	Sweet potato	31
Buckwheat grain	229	Blackberry	30
Bran	490	Sugar beet	25
Millet	162	Cauliflower	24
grains of wheat	160	Brocolli	24
Hazelnut	184	eggplant	16
Peanut	175	Celery	22
Brewer's yeast	231	Tomatoes	14
Coconuts (dried)	90	Cabbage	13
Tofu	111	Grape	13
Dried apricots	62	pineapples	13
Soya beans	88	Mushrooms	13
Spinach	88	Onion	12
Dates	58	oranges	11
Sunflower seeds	38	Milk	13
Prunes	38	Apples	8
Parsley	41	Crabs	34
Beans	37	Chicken	19
Sweet corn	48	Beef	21
Shrimps	51

It is necessary to strictly adhere to the norm of consumption of foods rich in the element Mg. A slight excess or deficiency can have a negative effect on the body.

Magnesium is a useful component for the body, in order to maintain its norm, it is necessary to eat properly and balanced, and do not forget that the undoubted companions of magnesium are calcium and pyridoxine, the amount of which also needs to be maintained.

Useful videos on the topic: what foods have magnesium and how to use them correctly

A story about which foods are high in magnesium:

How to eat a high-magnesium food like oysters:

Magnesium allows the body to absorb calcium, but in addition, it performs more than 300 functions in the body.

This important mineral ensures that our nerves can communicate properly, the body can maintain a regulated temperature (homeostasis) and perform important tasks such as detoxification and energy supply, and keeps teeth and bones healthy.

Each of us should be aware of foods high in magnesium, as well as the symptoms of magnesium deficiency, given the importance of this mineral.

Magnesium is not only useful for maintaining bone strength during aging, it can also positively affect the symptoms of PMS (premenstrual syndrome) and menopause in women. In addition, magnesium helps the body use vitamin B6 and reduce migraines, lower high blood pressure, relieve constipation, and may even help clear gallstones.

Moreover, magnesium has been shown to reduce abnormal heartbeat and keep the cardiovascular system in top shape. It can also help treat type 2 diabetes, as well as insomnia and depression.

With all these benefits, you are probably already wondering how to get enough magnesium?

There are many foods that will supply your body with magnesium in its most natural form. After you check to see if you have magnesium deficiency symptoms, come back here to check out this list of eight high magnesium foods.

1. Rice bran. This product is hard to find as it is not often stocked in mainstream grocery stores, but rice bran is well worth the hunt. In just 100 grams of this healthy product, you can find 781 mg of magnesium - nearly double the recommended daily allowance.

2. Coriander, sage or basil. These magnificent herbs not only supply the body with a large amount of trace elements and minerals, they come with magnesium. They contain approximately 690 mg of this mineral per tablespoon. Add these spices to your favorite dishes to infuse them with the magic of magnesium.

3. Dark chocolate. Do you need a reason to treat yourself to this favorite product? Dark chocolate (or) is rich in antioxidants and high in magnesium. Only 100 grams contains about 230 mg of magnesium.

4. Dark green leafy vegetables. Kale, spinach, chard, and any dark green leafy vegetables, as well as beet greens and dandelion greens, will provide high levels of magnesium. For example, one cup of cooked spinach will contain 157 mg.

5. Cereals. Brown rice, quinoa, barley, whole oats, and non-GMO wheat are high in magnesium. A cup of boiled brown rice, for example, contains about 86 mg.

6. Beans and lentils. Although xenoestagens in GMO soybeans are of great concern, non-GMO soybeans, lentils, beans, and other legumes are excellent sources of magnesium. Some legumes provide up to 150 mg per serving.

7. Avocado. This product is not only rich in healthy fats, it is also an excellent source of magnesium. Just one fairly large avocado contains more than 60 mg of this beneficial mineral.

8. Dairy. You have to be careful with some yogurts and cheeses because food manufacturers like to load them up with hormones and sugar, but regular, unsweetened yogurts and unpasteurized cheeses provide plenty of magnesium without clogging your body.

Of course, there are other foods that are high in magnesium, but this list should be enough to get you started.