What foods have the highest magnesium content? Magnesium deficiency symptoms

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

Everyone knows today that vitamins are necessary for our body, like air. However, macronutrients are no less important, the need for which is often simply forgotten. Today we want to talk about such an element as magnesium. It is not called the "metal of life" for nothing. Without it, neither a plant nor a living being will survive. If we talk about the human body, then first of all magnesium helps to keep the central nervous system in good shape. 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 to relieve nervous tension. A sufficient amount of it contributes to normal intestinal motility and motor activity of the gallbladder.

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

Sources of magnesium

In fact, providing the body with this element is not difficult. It is found in a large number of products, so you only need to eat regularly, efficiently and nutritiously, and there will be no health problems. The main sources are salt, food and hard drinking water. Wholesome nutrition can fully meet the needs of your body. We will talk about how much nutrition is contained. The table is the most convenient carrier of information, as it can be printed out and placed on the refrigerator.

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

Causes of magnesium deficiency

Judging by the statistics, most of the inhabitants of Russia suffer from this, despite the plentiful and tasty food. Why is this happening? First of all, because of eating processed foods. For example, green peas are 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 with the help of new technologies, using modified crops and various growth accelerators. As a result, the magnesium content in foods is reduced. The table clearly shows that in store-bought fresh apples, its amount is reduced by 80% compared to those grown on their 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 affects the body's need for certain elements. Even if we take the same magnesium content in foods as a basis (the table will tell you in more detail about each of them separately), then the use of this macronutrient for each person will proceed at a different rate. First of all, a high intake of magnesium is observed when you are experiencing stress. For executives, this phenomenon is becoming the norm. A sedentary lifestyle and irregular meals also require more of this element from you, that is, it is necessary to study foods with a maximum content of magnesium. The table will greatly simplify your task, all that remains is to check your menu with it daily.

Accelerates the consumption of magnesium and the intake of diuretics, and in this case, the body also loses calcium, potassium and phosphorus. With increased sweating, along with sweat, a person also loses a number of trace elements. Magnesium deficiency can 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 magnesium will have to be consumed additionally in the form of dietary supplements.

When to take action

To avoid problems with your health, check the magnesium content in food (table). The beneficial properties of this macronutrient become apparent when you analyze the consequences of its lack. It is worth paying attention to your diet if you have frequent dizziness, brittle hair and nails. Reconsider your dietary intake of magnesium sources if:

• appetite drops sharply, and begins to feel sick;
• the flexibility of the joints worsens, pains in the knees and elbows appear;
• convulsions occur, anxiety and anxiety are felt;
• disruption of the pancreas and gallbladder;
• tachycardia develops;
• there is weakness, fatigue right in the morning;
• atherosclerosis develops.

The longer the deficiency of this element is observed in the diet, the more often hypotension or hypertension is diagnosed. As you can see, it is very important to track the magnesium content in food (table). The rate of magnesium per day will be considered by us 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 on and under which to sum up your daily diet. It was then that the table of food products containing magnesium will be the most informative. The daily norm of this most important macronutrient is 500-750 mcg. During the day, it is excreted with bile, through sweat and urine.

If you notice hypotension and a slow 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 a daily diet

In fact, you do not need heroic efforts or large financial investments. The table of foods containing magnesium shows us a standard set for a 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.

And now let's talk about the most important thing. Fresh meat (not frozen several times) and dairy products will help maintain an optimal level of magnesium in the body. Buckwheat and bran, millet and legumes can be distinguished from the same series. If you're a vegetarian, look out for potatoes, carrots, and spinach, as well as bananas, apricots, and peaches. As a dessert rich in magnesium, you can eat strawberries, blackberries and raspberries, as well as nuts.

Caloric sources of magnesium

It will help to find out the magnesium content in food table. How useful this element is, we have already found out. The main foods that should make up the bulk 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 germinated wheat seeds. Follow our simple recommendations and be always healthy!

For the full functioning of the human body, in addition to proteins, fats and carbohydrates, vitamins and minerals are needed. These substances are involved in metabolic processes in different quantities, so they are called macro- and micronutrients.

The division of minerals into macro- and microelements is accepted. The former 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.

More than half of the elements of the periodic table are present in the human body. 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 eat grass. Thus, minerals come from plant and animal foods.

Some nutrients have a stronger effect in the complex, 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.

Macro element properties

Magnesium is part of the tissues of the most important organs. It affects the functioning of the brain, immune system, adrenal glands, circulatory system, gonads, nerves, muscles. This the macronutrient is a catalyst in the synthesis of proteins, the production of hormones, the processing 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. Increase in bone mass;
2. Strengthening of tooth enamel;
3. Muscle relaxation;
4. Expansion of blood vessels;
5. Reducing high blood pressure in hypertension;
6. Improving immunity;
7. Department of bile;
8. Relief of premenstrual conditions.

In addition, he:

Causes and effects of magnesium deficiency

Mg deficiency can be caused by:

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

Lack of this macronutrient can lead to:

Magnesium in the body is found mainly in the bones. In practice, its deficiency can be determined by a biochemical blood test.

To maintain a normal level of 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 lactating mothers need a little more.

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

Medicines containing magnesium may be needed:

1. Supporters of fasting;
2. Growing children's body;
3. Adults over 50;
4. Obese people;
5. Women taking hormonal drugs;
6. Alcohol abuser.

Excessive intake of magnesium supplements can lead to diarrhea (magnesium is a well-known laxative), impaired kidney function, low blood pressure, muscle weakness, and cardiac arrest.

main sources

The table shows the data where magnesium is most in food.

Below is a table of magnesium in foods.

Foods rich in magnesium also include bananas, avocados, figs, wheat germ, green leafy vegetables, sea fish, almonds, chocolate, whole grain bread, dairy products, beans, potatoes. Hard drinking water can be a natural source of this mineral.

As you can see, the choice is large. Which magnesium-rich product to choose depends on your taste.

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

Table of products containing iodine in large quantities.

List where selenium in food is the most:

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.

A diet with a reasonable intake of carbohydrate-rich foods will help to avoid excess weight.

Magnesium is one of the vital trace elements necessary for a person to maintain health. In order for the body not to experience a deficiency, it is necessary to know which foods contain magnesium.

What foods contain magnesium

1. Wheat bran is one of the most magnesium-rich foods included in the diet to quickly get rid of the lack of a mineral in the body.
2. Cocoa and natural chocolate
3. Sprouted grains of wheat - also quickly eliminate the lack of magnesium. Sprouted grains are eaten half an hour before the main meal.
4. Sesame seeds
5. cashew nuts
6. Buckwheat is especially useful for weight loss and for people suffering not only from magnesium deficiency, but also from diabetes.
7. Pine nuts - in addition to magnesium, they contain easily digestible protein and many other useful vitamins and minerals.
8. almond nuts
9. Hazelnut
10. Rice (unpolished)
11. Cereals
12. Pumpkin seeds

Some vegetables, fruits and dried fruits, as well as herbs contain magnesium, but in smaller amounts than the above foods. In descending order by trace element content:

1. Dates
2. Parsley
3. Spinach
4. Dill
5. apricots
6. Persimmon
7. Fennel
8. Arugula
9. Prunes
10. fresh corn
11. Bananas
12. Carrot
13. Broccoli

Knowing what foods contain magnesium helps to balance the diet and avoid the lack of this trace element in the body.

What foods contain magnesium and calcium

The most beneficial for humans is eating foods that contain magnesium and calcium. They are interdependent, and their content in the human body should correlate approximately 1:0.6.

Increased calcium in the body provokes a lack of magnesium, and with a deficiency of magnesium, calcium is less absorbed.

Foods with magnesium and calcium at the same time:

1. Cocoa
2. Sesame seeds
3. apricots
4. Almond
5. Broccoli

The list of foods that contain magnesium and calcium is small, so the diet should be enriched with vegetables, fruits and dairy products, which contain a large amount of calcium. These include:

1. Beans, peas, beans, lentils
2. Strawberries, grapes, peaches, gooseberries
3. Radish, turnip, celery, asparagus, cauliflower
4. Tofu, parmesan and other types of cheese, cottage cheese, milk and dairy products.

These trace elements are important components of a person's daily diet, their deficiency can lead to brittle nails and hair loss, deterioration of tooth enamel, increased irritability and nervousness, high cholesterol and the appearance of kidney stones.

What foods contain magnesium and zinc

Magnesium and zinc are those trace elements that are best combined, since together their action is enhanced. These minerals, supplied with food, contribute to the improvement of the body's performance, help to cope with nervous disorders and prevent the occurrence of diseases associated with the functioning of the heart system.

Products with magnesium and zinc:

• Cocoa, natural chocolate
• Pumpkin seeds
• Sesame, sesame oil
• wheat bran

The list of foods that contain magnesium and zinc is small, but there are plenty of zinc-rich foods available. These include:

• Lean beef, lamb and veal liver
• unsalted peanuts
• Seafood - oysters, shellfish, squid
• Vegetables – cauliflower, spinach, radishes and carrots

Knowing what foods contain magnesium and zinc, and using them in the daily diet, it must be remembered that zinc is absorbed better from animal products than from vegetables.

What foods contain potassium and magnesium

Potassium is another important element for good health.

Foods containing potassium and magnesium at the same time:

1. Cereals - buckwheat, millet, oatmeal
2. lean meat
3. germinated wheat
4. Sesame
5. nuts
6. Apricots and dried apricots

Together, they are trace elements necessary for heart health, as they positively affect the elasticity of blood vessels, prevent blood clots, and supply the heart with nutrients.

1. Potato in skin
2. Green peas (fresh)
3. Beans, soy
4. Watermelons and melons
5. Apple juice
6. Apples, kiwi, pears
7. Currant, blackberry, grape
8. Avocado

Eating these foods will not help if you drink a lot of coffee, strong black tea, soda and alcohol, as they lower the level of all micronutrients. Pickles and sweets consumed in large quantities have the same effect.