Nov-19-2013

What is this chemical element– magnesium, and how important is it for our health? What are the consequences of a lack of magnesium in the body? And what foods should you eat to prevent deficiency? We will try to answer these and other questions in our publication today.

Why is magnesium needed in the human body:

Magnesium is involved in many processes occurring in the body - energy production, glucose absorption, nerve signal transmission, protein synthesis, construction bone tissue, regulation of relaxation and tension of blood vessels and muscles. It has a calming effect, reducing the excitability of the nervous system and enhancing inhibition processes in the cerebral cortex, acts as an anti-allergic and anti-inflammatory factor, protects the body from infection by participating in the production of antibodies, plays a significant role in the processes of blood clotting, regulation of intestinal function, bladder And prostate gland.

Magnesium value:

• Magnesium is of particular importance for our nervous system (central and peripheral). In addition, magnesium activates special enzymes that are “responsible” in the body for the absorption of protein and other nutrients. Enzymes, which are special protein molecules, act on every chemical reaction in our body. Without magnesium, enzymes simply will not work.
• Magnesium is quickly absorbed, but just as quickly it is excreted from the body, so its constant supply is necessary. A person needs from 400 to 600 mg of this element per day.
• Magnesium ensures the health of the immune and endocrine systems, maintains stable heart rate, muscle function and normal condition bones. Magnesium promotes the absorption and metabolism of other elements and vitamins. It is also necessary to maintain the integrity of the DNA double helix that carries genetic information.
• Magnesium prevents development various kinds benign and malignant neoplasms. In addition, it normalizes the activity of the entire nervous system. With a magnesium deficiency, a person gets tired faster, becomes irritable, and sleeps poorly. This element reduces the amount of cholesterol in the blood, prevents “clogging” of arteries and veins, and eliminates arrhythmia.

However, even with a normal diet, magnesium may be deficient. For those who use insufficient quantity products containing it or who have impaired absorption of magnesium (for example, with diseases thyroid gland), a deficiency of this mineral occurs. According to some data, in industrial developed countries about 50% of the population experiences such a deficiency. Symptoms of magnesium deficiency occur in people living in areas with soft water (we get magnesium from food and drinking water, but only with hard water, since soft water contains little of this element).

An organism that does not receive magnesium in required quantity, is vulnerable to various infections, since in this case the production of antibodies does not occur with the required speed. Normal blood clotting, synthesis of estrogen hormones, as well as the functioning of the genitourinary and digestive systems impossible without the participation of this mineral.

Magnesium deficiency, symptoms:

Magnesium deficiency can be caused by diseases (for example, kidney disease, diabetes mellitus) or a predisposition at the gene level, as well as the use of certain medications (for example, diuretics).

But there are a number of reasons that are closely related to our lifestyle:

• Stress negatively affects many processes and the absorption of magnesium is no exception.

• Hard physical work.

• Impact on the body high temperatures: work in conditions elevated temperature, climate, visiting saunas.

• Abuse of alcohol and coffee.

• Pregnancy and breastfeeding.

Of course, the reason for the shortage may also be poor nutrition. Here you need to pay attention to two points:

• The reason may be that you simply are not getting enough of the mineral from foods. By the way, this problem has become even more pressing today due to the use of various chemicals that impair the absorption of magnesium by plants from the soil. But still at balanced diet, this reason can be excluded.

• Magnesium absorption decreases with high content in the body of calcium and phosphorus, when eating fatty foods.

Symptoms of magnesium deficiency can vary widely. For example, insufficient intake of this element into the body may be indicated by:

• the so-called " chronic fatigue“You feel tired all the time. These sensations do not go away even after a long rest;
• decreased performance, including mental performance. Attention deteriorates, memory weakens;
• I feel dizzy from time to time, headache(pressing);
• persistent increase blood pressure, heart rhythm is disturbed;
• convulsions, spasms, and tremors are possible. Increased sensitivity to noise, irritability;
• fragility nail plates and hair loss.

Magnesium-rich foods:

Avoid everyone unpleasant phenomena Foods rich in magnesium will help with a deficiency of this mineral. Of these products, first of all, nuts (walnuts, hazelnuts, almonds), sesame, a number of cereals (buckwheat, millet), and bran should be noted.

From bakery products- baguettes and loaves with bran - they are rich not only in magnesium, but also in other minerals. Legumes - soybeans, white and red beans, lentils.

Vegetables include potatoes, spinach, and carrots. (By the way, you should not boil, fry or bake vegetables for too long, as heat treatment reduces the magnesium content).

Among the fruits good sources magnesium are ripe bananas, apricots, peaches, raspberries, blackberries, strawberries, wild strawberries.

Magnesium in food, table:

Animal products containing magnesium are primarily meat and dairy products. To avoid magnesium deficiency, include in your diet low-fat varieties meat (lean beef, turkey, chicken), cottage cheese, milk and kefir, soft cheese. Fatty fish (herring, mackerel, horse mackerel) can also compensate for the lack of magnesium.

According to statistics, magnesium, necessary for life, is missing in almost 50% of food products that the average person consumes every day. In addition, the soil on which agricultural crops grow is constantly depleted, and the amount of this element in it decreases.

All these reasons make a person care about daily recovery necessary for the body the amount of this microelement. Knowing which foods are saturated with it helps significantly in this matter.

Reasons for the need for daily restoration of magnesium balance

Residues of magnesium that are present in the human body are washed away due to stress and sweating, intake medical supplies. But magnesium is quite important for the full functioning of the nervous and muscular systems, it promotes sleep quality. Therefore, it is very important to maintain the balance of this microelement and consume foods rich in magnesium. The norm recommended by experts is:

• for women 320 mg;
• for men 420 mg.

You can replenish your supply of this microelement with the help of nuts and seeds. Sunflower, pumpkin, sesame seeds- excellent suppliers of magnesium. 100 g of magnesium seeds contains:

• in sunflower - 125 mg;
• pumpkin -185 mg;
• in sesame - 125 mg.

This represents almost 30% of the average daily requirement. Nuts that are especially rich in magnesium include sweet almonds and cashews. Each 1/4 cup of these foods contains almost 100 mg of magnesium. However, the leader is recognized as the Brazil nut, which supplies the body with 25% magnesium.

List of the most magnesium-rich foods

If we consider all products rich in magnesium, the table of which contains more than a dozen items, then second place can be given to vegetables and cereal crops. The green substance in plants known as chlorophyll is one of the natural sources this microelement.

One cup of spinach juice can replenish the body's magnesium supply by more than 150 mg - this is approximately 36% of the daily requirement. Excellent sources of magnesium include:

• Swiss chard;
• okra;
• pumpkin;
• parsnip;
• artichoke;
• cabbage;
• dandelion greens;
• beet greens and many other dark greens.

Parsley contains 85 mg of the element, dill has about 70 mg, and carrots have 47 mg. When considering foods rich in magnesium, do not forget about herbs, which are good suppliers of this microelement to the body. These include basil and coriander, as well as sage.

One tablespoon of each of these plants contains about 690 mg of this valuable element. Therefore, they need to be added as spices to your favorite dishes in order to ensure that your body replenishes the substance it loses every hour.

Availability of magnesium in cereals and legumes

What other foods contain magnesium? Among grains, the first place should be given to oat bran, wild and brown rice, millet and buckwheat. Just 100 grams of rice bran contains about 781 mg of magnesium - almost double the daily requirement.

You can replenish your daily supply of magnesium with the help of legumes - soybeans, lentils, beans. Soybeans are especially rich in magnesium. The concentration of this trace element in one serving is 125 mg - this is approximately 30% daily norm. Black beans, black eyed peas, lima beans and chickpeas continue the list of winners. The magnesium content in products from this list contains the same percentage of this substance.

Peanuts, since they are also legumes, can provide the body with magnesium. In 1/2 cup groundnut contains 100 mg of this valuable component.

Magnesium content in fruits and dairy products

Don't forget about fruits, which are also considered excellent sources of magnesium. Among them it is necessary to highlight avocado, dried apricots and bananas, mangoes and prunes, grapefruit. Did you know that one banana contains approximately 50 mg of magnesium? Even freshly squeezed fruit juices can provide Mg, this is especially true for grape and grapefruit drink. So, if you don't want to eat whole foods rich in magnesium, you can drink juices from them.

Dairy products are one of the significant suppliers of this microelement. However, it is worth knowing which products contain more magnesium, and you should always be careful with cheeses and yoghurts, as some unscrupulous manufacturers add hormones and sugar to these products. Therefore, if you have to choose, it is better to drink unsweetened yogurt, which can provide the body with a sufficient amount of magnesium, without clogging it at all.

Seafood is an excellent source of micronutrients

Seafood is considered an excellent source of magnesium, but not all of it. The championship at this point should be given to halibut, which can provide up to 120 mg of magnesium, second place goes to chinook salmon - about 138 mg, as well as perch, flounder and haddock.

When considering which foods contain more magnesium, you should know that oysters are also rich in this element, but to a slightly lesser extent, up to about 15% - that’s 66 mg of magnesium. Pollock or Kamchatka crab can offer seafood connoisseurs up to 12% of this microelement.

Eating chocolate and vegetable salads completely fills the daily requirement for the microelement

Continuing the list of foods rich in magnesium that can provide your daily requirement, it is worth highlighting dark chocolate or cocoa powder. This product is rich a large number magnesium and antioxidants. Only 100 g of dark chocolate contains about 230 mg of magnesium.

Of course, it is very difficult to eat some kind of food specific product, it is much more pleasant to make salads in which the ingredients are foods rich in magnesium. Here is one such recipe that allows you to significantly replenish your magnesium supply.

Its ingredients are:

• garlic - 3 medium cloves;
• beans - 400 g;
• red onion - 1-2 small onions;
• walnuts- 120 g;
• parsley or cilantro.

First, boil the beans with bay leaves and black peppercorns. Finely chop the nuts and herbs with a knife and season with chopped garlic. Combine everything and mix. Top the finished salad with red onion rings. Such a simple salad, consumed once a day, will allow the body to be guaranteed to receive the required amount of a very valuable substance.

Results

By considering which foods contain magnesium and consuming at least some of them daily, you don’t have to worry that your body’s replenishment of it will be incomplete.

Now every person who has read the information presented in the article knows what foods to eat in order to prevent magnesium in the body from decreasing to a critical state.

Connective tissue is “scattered” throughout the body and is present in almost all organs. It consists of special fibers that are normally located in a strictly defined order. The weak connective tissue they are mixed up and “lie” unevenly.

Connective tissue weakness is indicated by varicose veins veins, myopia, hernia, curvature of the spine. It can also be identified by abnormally flexible joints and frequent dislocations.

A typical portrait of a person with connective tissue weakness is thin, stooped, wearing glasses, with flat feet. And if he gets an echocardiogram, then another pathology will probably be discovered - prolapse, or sagging of the valves mitral valve hearts.

Construction material

May be genetically determined. However, often the most significant contribution to the development of the disease is... our diet. The fact is that magnesium is necessary for the synthesis of connective tissue fibers. With its deficiency, the processes of its destruction are accelerated, it becomes less durable and elastic.

To find out whether you have enough magnesium in your body, ask the clinic to send your blood for a special analysis of red blood cells - it is carried out using the atomic absortiometry method. At timely detection deficit you can avoid many troubles.

Lean on the beans

Like other microelements, we get them through food and water. There is a lot of it in spinach and asparagus - products that are quite exotic for us, but not at all inaccessible. There is this useful element in wheat bran, nuts and seeds, beans, green apples and salads, green sweet peppers.

It's also a good idea to take magnesium supplements, especially those that combine it with orotic acid, natural component involved in metabolism. They are necessary for beginner hypertensive patients and experienced patients to reduce the risk of stroke, people with mitral valve prolapse, after suffered a heart attack myocardium, those who are exposed to stress, and those who use diuretics (they remove magnesium from the body). And, of course, to all people with magnesium deficiency, even if they feel healthy.

For normal and healthy work internal organs and systems of the human body in mandatory You need to consume many different microelements. These include copper, iron, potassium and others.

One of the most important minerals on this list is magnesium. Its inclusion in the diet helps prevent thyroid diseases, cardiovascular system, is a prevention of diabetes.

Currently, doctors are increasingly diagnosing a deficiency of this mineral. But to maintain its concentration at the proper level, it is enough to simply eat foods containing magnesium.

Beneficial properties of the microelement

The mineral in question, falling into internal organs human, helps to normalize the activity of the nervous system of the body, has a slight sedative effect, stabilizes the work muscle fibers, components of the walls blood vessels, has a beneficial effect on the functioning of the gastrointestinal tract, bladder and biliary system.

In addition, magnesium helps increase the resistance of the heart muscle to a lack of oxygen in the blood, stabilizes the rhythm of the heart, and improves the blood clotting coefficient. By the way, this property is actively used to counter dangerous conditions. For example, when hypertensive crisis The patient is given an intramuscular injection of a drug containing magnesium.

Blood vessels, dilated as a result of exposure to the microelement in question, allow a better supply of oxygen to internal organs and tissues. This is great prophylactic from the formation of malignant tumors.

The substance is an excellent preservative for the accumulation of so-called adenosine triphosphate in the body, which serves as a source of energy in many biochemical processes.

Magnesium improves the action of certain enzymes produced by the endocrine glands. The latter contribute normal operation cardiovascular system. They also prevent the accumulation of cholesterol on the walls of blood vessels.

Without this element, the proper functioning of the nervous system is impossible. Magnesium is part of the tissues of nerve endings and synapses, and is involved in the conduction of impulses from the brain to the muscles and back.

By knowing which foods contain magnesium and including them in your daily diet, a person can avoid many pathologies:

• disorders of the nervous system;
• sleep problems;
• restless states;
• headache;
• stress.

Magnesium helps the body adapt to low ambient temperatures natural environment, participates in the formation of bones of the musculoskeletal system, is part of tooth enamel. Without it, it is impossible to process carbohydrate foods, as well as to synthesize some amino acids necessary for the passage of biochemical processes in the body.

For men, this microelement helps normalize the functioning of the prostate gland, and for women, it helps to cope with many disorders occurring in the pelvic organs.

Signs of magnesium deficiency

The lack of a particular microelement in the human body is eloquently evidenced by certain external symptoms. So, a small amount of magnesium can be determined by the following signs:

• dizziness, blurred vision, brittle hair and nails;
• loss of appetite;
• muscle spasms and cramps, eyelid twitching;
• rapid fatigue, sleep disturbance;
• tachycardia (rapid heartbeat);
• anemia (lack of red blood cells in the blood plasma);
• malfunctions of the choleretic system, as well as the pancreas;
• decreased flexibility and mobility of joints.

Ways to replenish mineral deficiency

However, it is much better to add dishes containing this mineral to your diet. To do this, you just need to know which foods contain magnesium.

Magnesium is found in large quantities in:

• pumpkin seeds;
• flax seeds;
• sunflower seeds;
• walnuts and pine nuts;
• cocoa;
• chocolate;
• legumes;
• sprouted wheat seeds.

Eating dishes containing the elements listed above allows, among other things, to saturate the body with other useful elements. For example, sunflower seeds contain a lot of vitamin E.

Pine nuts, by the way, do not contain cholesterol, but are rich in protein compounds. This property is well known to people who do not eat foods of animal origin. The protein contained in cedar fruits is easily broken down in the stomach. Nuts contain many vitamins, potassium, phosphorus and calcium.

The nutritional properties of walnuts are also hard to overestimate. These fruits, as well as peanuts, hazelnuts and almonds, contain large number useful substances:

• phytoncides;
• essential oils;
• tannins;
• potassium;
• calcium;
• phosphorus.

And, of course, magnesium is so necessary for our body.

Natural chocolate, thanks to the elements it contains, including magnesium, helps a person cope with stress.

Another excellent source of the mentioned microelement is sprouted wheat grains. They can be successfully used to quickly replenish magnesium deficiency in the blood. The fact is that when a sprout appears from the grain, the starch contained in the wheat breaks down into components, each of which is much easier to process gastrointestinal tract person.

In wheat sprouts, the concentration of magnesium, compared to seeds, increases 3 times, beta-carotene, vitamins C and E appear.

To prepare the described dish, you should pour wheat grains warm water, cover the dish with a lid and place it in a dark place for 24 hours. After this, dry the seeds with a paper towel. You need to eat them 30-40 minutes before the main meal.

Oddly enough, the magnesium content in regular milk and dairy products is small. But in buckwheat, on the contrary, this microelement is present in quite large quantities. Some others beneficial properties buckwheat allows us to recommend it for consumption by people suffering diabetes mellitus And overweight bodies.

Below is a list of products containing the element in question, indicating its quantity and % of the recommended daily intake.

Table of foods containing magnesium

When creating a diet aimed at increasing the amount of magnesium in the body, do not forget that any meal should be balanced. Otherwise, the large amount of fat or carbohydrates you consume with food will rich in magnesium, can cause harm that far exceeds the expected benefit.

Magnesium is one of those substances without which the body’s activity is impossible: its regular supply ensures the normal functioning of many systems and organs. Magnesium deficiency has been proven to slow down and worsen many important processes in the body. Magnesium, which affects protein synthesis, takes part in 360 important metabolic processes. What is its benefit, what is it daily norm consumption of this substance?

What are the benefits of magnesium?

Magnesium deficiency affects the functioning of the heart, kidneys, endocrine system, brain. Braking metabolic processes, absorption of vitamins deteriorates. As a result, health deteriorates and performance decreases. The nervous system is especially affected, and resistance to stress decreases. Magnesium is beneficial for the following organs and systems of the body:

1. Muscles, joints. Magnesium deficiency can cause. A lack of magnesium is especially dangerous when there is an excess of calcium: in gallbladder and stones begin to accumulate in the kidneys.
2. Hearts. According to scientific research, 80% of people suffering from heart and vascular diseases had a magnesium deficiency. By replenishing the reserves of this substance, heart function improves, arrhythmia is eliminated - the heart works more rhythmically and more stable.
3. Vessels The vessels of the brain contain twice as much magnesium as the vessels of other parts of the body. The lack of this microelement has negative consequences for the vessels of the brain: blood clots begin to form in them, which is fraught with the risk of developing a stroke. According to some reports, magnesium deficiency is the cause of headaches, migraines, high blood pressure.
4. Nervous system. Lack of magnesium is the cause of improper functioning of nerve cells. As a result nerve cells They are constantly on their toes and do not go into relaxation mode.
5. Pancreas. Magnesium improves the functioning of the pancreas, as a result, blood sugar levels sharply decrease.

What is the norm of magnesium for a person?

It is estimated that the human body contains about 20 grams of magnesium. The body is saturated with this microelement not only from food products, but also from water. Every day the human body consumes 380-450 milligrams of this substance. Serious physical and psychological stress increases magnesium consumption, but if a person abuses alcohol, the need increases even more.

What foods contain the most magnesium?

Chronic magnesium deficiency is not uncommon. The reasons for this are improper, irrational nutrition, stress, alcohol, and poor environment. To eliminate the deficiency, nutritionists recommend consuming more foods rich in magnesium. These are mainly products plant origin, although animals also contain a lot of this useful substance. Here are the foods that contain the highest amounts of magnesium:

1. wheat (bran)
2. wheat grains (sprouted)
3. cocoa
4. soybeans
5. cashew
6. peanut
7. brown rice
8. almond
9. oat flakes
10. white beans

Products of plant origin

Magnesium is found in most plant foods, but there are some that are especially rich in it. The maximum amount of this microelement is found in nuts, cereals and legumes, and slightly less in vegetables, dried fruits, and herbs. Such a variety of magnesium-rich foods allows you to replenish your reserves regardless of the time of year.

• sesame
• pine nuts
• cashew
• almond
• peanut
• walnuts
• sunflower (seeds)
• hazelnut
• pistachios

Cereals, legumes

• buckwheat
• oatmeal
• millet
• beans
• green peas
• lentils
• beans

Greens, vegetables

• spinach
• parsley
• arugula
• dill
• garlic
• carrot

Fruits, dried fruits

• dates
• prunes
• persimmon
• banana

List of animal products

Plan your diet so that you eat foods of both plant and animal origin every day. It is important not to forget about the consumption of animal products: some useful substances are contained only in them. To save maximum quantity magnesium when processing food, nutritionists recommend boiling rather than frying eggs, meat and fish. They contain a lot of magnesium:

• hard cheeses
• pork
• beef
• sea ​​fish
• milk

Table of foods containing magnesium