What foods have a lot of magnesium: a list of dishes of animal and vegetable origin

For the normal functioning of the body requires a balance of many substances, and magnesium is one of them. What is its role in life? What people should suspect its deficiency? What foods have magnesium and how can you make up for its shortage? That's about it and talk.

The benefits and role of magnesium in the body

The benefits and role of magnesium in the body

It turns out that magnesium is one of the most "popular" metals in nature, without it the growth of plants is absolutely impossible. A significant amount of this element is found in plant tissues and colors the leaves green, such a pigment in botany is called chlorophyll.

Since elementary school, we all know about the circulation of substances in nature, that without plants, life is impossible, so we can confidently say - magnesium is one of the main sources of existence of all living organisms.

Since man is a creature of nature, the role of magnesium in his body is enormous, although there are no more than 30 grams in his body. What is magnesium in which organs? Most of it is in the bones and teeth, the rest is in soft tissues and liquid media, the concentration of the element in the cells of the brain and heart is high.

The main task of magnesium is the relaxation and contraction of the muscles, and also it somehow participates in more than 350 biochemical reactions.

His participation is invaluable in:

  • energy conservation and utilization;
  • protein production;
  • splitting glucose, increasing insulin secretion;
  • elimination of toxins;
  • the assimilation of calcium and vitamins C, B1, B6;
  • the formation of a stable cell structure during growth;
  • cell regeneration;
  • regulation of vascular tone;
  • transmission of nerve impulses.

With a lack of magnesium, there are many problems in the body.

  • Cardiology. Increased blood pressure, arrhythmia, heart attack.
  • Bones and teeth. Frequent fractures, dental diseases.
  • Neurology. Poor sleep, fatigue, irritability, depression.
  • Pulmonology Frequent diseases of the respiratory system, bronchospasm.
  • Gastroenterology.Constipation, intestinal disorders, abdominal pain.
  • Urology. The formation of oxalate kidney stones.
  • Gynecology. Miscarriages, increased pressure during pregnancy, PMS.
With an excess of magnesium, hyperthyroidism, a violation in the development of reading and writing skills in children, arthritis, and psoriasis are noted.

The rate of consumption of magnesium per day

The rate of consumption of magnesium per day

Magnesium can be supplied to the human body only with food, it is perfectly excreted and is not able to accumulate. So, every day you need to eat right, eat foods rich in them.

The daily requirement for an element varies by gender and age.

Age and gender Norm Mg per day, mg
Children 0-3 years old 50-70
4-7 years 300
Teenagers 360-410
Men 19-30 years old 400
over 30 420
Women 19-30 years 310
over 30 320
Pregnant 350-360
Nursing 310-320

Symptoms of deficiency and oversupply

Why is there a shortage of magnesium, because according to statistics, this affects more than 80% of the population? Mainly due to its extremely low intake. Other causes may be a failure in metabolic processes, poor absorption of the element by the intestines, prolonged use of certain medications, high cholesterol, rapid leaching from the body by alcohol, diuretics or increased sweating.

In the case of a low content of magnesium in the body, the following symptoms occur:

  • insomnia, constant fatigue and a broken state even after prolonged rest;
  • nervous irritability, irritability, disruptions;
  • headaches, poor coordination;
  • arrhythmia, pressure surges;
  • muscle and stomach cramps;
  • dull hair, their loss;
  • exfoliating nails.

Oversupply of much rarer and usually manifests in patients with renal failure, metabolic disorders, drug abuse, including magnesium. At the same time, a person is observed inhibited consciousness, weakness in the muscles, slowing of the heart rhythm, low blood pressure.

Foods High in Magnesium

To avoid magnesium deficiency, it is necessary to eat a balanced diet. If there is a pronounced shortage, the doctor will prescribe special preparations containing a large amount of microelement, and tell you which products contain magnesium, and the list of products can be found on the Internet.

The sources of the large content of magnesium may be mentioned raw products, i.e. not cooked.Of course, a person cannot eat raw grains or only nuts, so try to cook food for a couple, cook or bake in foil - this will save more useful substances. Do not pickle and avoid frying in oil, but sometimes the grill will be very useful.

It is not recommended to combine magnesium-containing foods with fatty foods and foods rich in iron, calcium, phosphorus, potassium and sodium, otherwise the food will provoke gastric irritation and active salt formation. In addition, iron does not allow magnesium to be absorbed in the intestine, and potassium helps to flush it out of the body, as it stimulates the kidneys. Coffee, sugar and alcohol are also not the best friends of foods with magnesium.

Table with products containing magnesium

Mg can be found literally in everything that is edible, but in different volumes and quantities.

Name Magnesium content (mg) per 100 g
Sesame 540
Wheat bran 448
Cocoa 425
Sunflower seeds 317
Cashew nuts 270
Buckwheat 258
Pine nuts 251
Peanut 182
Halva 178
Seaweed 170
Hazelnut 160
Oatmeal 129
Walnut 120
Dried apricots 105

As we see from the table, these are products of plant origin and have a very high content of the element missing for the body.Some of them even exceed the daily rate. But you will not be fed up with some nuts, therefore we will consider where magnesium is contained, in which products it can be found in sufficient quantity.

Animal products

Animal products

The largest daily intake of magnesium in men, adolescents and pregnant women. Boys and girls are at the age of active growth. Pregnant and lactating mothers consume protein for the baby. And men, especially those who are engaged in hard physical labor, need to restore energy. These categories need increased consumption of animal products.

A lot of magnesium is found in seafood and its greatest concentration in red caviar (129 mg). Cod liver (50 mg), squid (90 mg) and fatty fish are also recommended to be eaten more often. Of the meat products in the first place is rabbit meat (25 mg), then beef (22 mg) and pork (20 mg).

Plant Products

All kinds of cereals, legumes and cereals provide you with enough magnesium. Its content is especially high in germinated wheat.

Eat lentils, beans, millet.Do not neglect the vegetables, the usual set for borscht is a good assistant in the supply of magnesium. From fruit, lean on bananas, apricots, apples, plums, figs.

Tips for better absorption of magnesium

To effectively and without loss to compensate for the deficiency of magnesium in the body, it is necessary to know how it interacts with various substances and elements. Remember that drugs based on it can not be taken after a meal, so as not to neutralize the acidity in the stomach.

Balance of magnesium and calcium

Since childhood, everyone knows that calcium is necessary for strong bones and healthy teeth. But it often happens that the bones break, and the teeth are destroyed. And this is despite the constant use of foods rich in calcium. The fact is that without magnesium all efforts will be in vain, they can even lead to unpleasant results - instead of bones and teeth, muscles will become hard and lose their elasticity.

Calcium and magnesium have similar metabolic pathways, therefore Ca can impair Mg absorption. With a lack of magnesium in the cells it replaces calcium, which is able to accumulate and create unnecessary problems in the body. In case of a reverse imbalance, excess magnesium is simply excreted without lingering.

The optimal ratio of calcium to magnesium is 2: 1, but this is if there is no deficiency of one or another element.Since the person mainly suffers from a lack of magnesium, experts believe that it is necessary to operate with other proportions. 3 parts of calcium should take 2 parts of magnesium.

Phytic acid neutralization

Phytic acid neutralization

Cereals and legumes, nuts and seeds are the record breakers for phytic acid, a substance harmful to digestion. It, as a saboteur, "takes root" in the metabolism and "steals" the useful elements - calcium, magnesium, iron and zinc, and prevents their absorption.

After conducting numerous studies, it was found that if phytic acid is removed from products, the absorption of magnesium will increase by 60%.

To neutralize the acid, cereals and beans should be soaked in water, and nuts and fry roasted in a dry frying pan.

Vitamin B6 intake

Vitamin B6 improves the absorption of magnesium from the intestine and contributes to its better penetration into the cells. It is also called the main satellite, as it enhances the effect of the microelement several times.

Magnesium-based preparations always contain B6, and many even believe that it is one and the same element.

Vitamin D intake

Vitamin D, which is found in many foods: boiled eggs, cheese, hard cereals, oily fish (especially in tuna), helps to digest magnesium.

This vitamin is ingested not only with food, but also from sunlight. Spend more time in the sun, sunbathe.

How not to lose all magnesium

To prevent the loss of magnesium, it is necessary not only to eat right, but also to exclude the reasons for its non-assimilation. Limit the use of tea, coffee and alcoholic beverages, they contribute to the leaching of the beneficial element from the body. This also applies to diuretics.

Smoked meats, sausages and fatty meats increase harmful cholesterol, which is also not the best way to influence the absorption of trace elements.

Antibiotics, birth control pills, corticosteroids interfere with the proper absorption of magnesium, so watch them out.

High perspiration, intestinal dysbiosis, worms, chemotherapy can also lead to a large loss of magnesium.

Conclusion

Many people buy magnesium supplements just for prevention. It is completely harmless, if not abused, and act on the instructions or recommendations of the doctor - because magnesium has the ability to be removed from the body.

The use of such dietary supplements has a beneficial effect on the skin and hair, replenishes energy reserves, gives a feeling of vitality and increases efficiency.

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What foods have a lot of magnesium: a list of dishes of animal and vegetable origin

What foods have a lot of magnesium: a list of dishes of animal and vegetable origin

What foods have a lot of magnesium: a list of dishes of animal and vegetable origin

What foods have a lot of magnesium: a list of dishes of animal and vegetable origin

What foods have a lot of magnesium: a list of dishes of animal and vegetable origin

What foods have a lot of magnesium: a list of dishes of animal and vegetable origin

What foods have a lot of magnesium: a list of dishes of animal and vegetable origin

What foods have a lot of magnesium: a list of dishes of animal and vegetable origin

What foods have a lot of magnesium: a list of dishes of animal and vegetable origin

What foods have a lot of magnesium: a list of dishes of animal and vegetable origin

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