Article on the topic: "products containing magnesium B6 large quantities. table" from professionals.

Strangely enough, with high awareness modern population in terms of dietetics, many are quite far from the norms of nutrition and consumption of the necessary elements in their required quantities. For example, diseases such as anemia, anorexia, depression, nervousness, and insomnia do not lose their relevance today. They have enough severe symptoms, although the causes of these diseases are quite simple: it is 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. This poor nutrition(products contain few vitamins and minerals), increased physical activity or pregnancy, disruption of the gastrointestinal tract and inability to absorb vitamins, reduced content magnesium, in which the vitamin is poorly absorbed by the body's cells.

Why do people need vitamin B6 and magnesium?

This vitamin is also called pyridoxine. In order to normalize its content in the body, we 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 nervous system, anemia, dermatitis. Vitamin deficiency still affects mainly those countries where the basic diet is poor in vitamin B6 and magnesium. Signs of disease:

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

Magnesium is very important element, found in all tissues and organs. Magnesium is essential for the normal functioning of the body. The body needs this macronutrient 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 muscle function, and has a vasoconstrictor effect.

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

Causes of B6 and magnesium deficiency

First of all, the cause of vitamin B6 deficiency is poor nutrition (foods containing little of these substances predominate in the diet). More precisely, a monotonous diet, which largely contains corn, a lot flour products. Also, one of the decisive factors for starting to take the vitamin is excessive consumption of sweets and foods containing sugar. And regular alcohol consumption.

Magnesium deficiency is not common; usually foods containing sufficient amounts are consumed daily.
The state of the digestive system and kidneys affects the magnesium content in the body. Some gastrointestinal diseases and kidney disease, 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 population groups that especially need to increase the consumption of foods containing vitamin B6 and magnesium:

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

Signs of vitamin deficiency and magnesium deficiency

A lack of magnesium manifests itself in such signs as:

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

A lack of vitamin B6 also leads to sad consequences:

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

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

In some cases especially neglected form vitamin deficiency, deaths occur against this background.

Daily value of B6 and magnesium

There are some rules for consuming foods or individual fortified supplements that you should follow 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 following data that you need to rely on to maintain the correct diet:

Standard B6 for children:

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

For men:

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

For women:

• from 11 to 18 years: 1.6 mg per day,
• from 19 to 59: 2.0 mg per day,
• lactation period, pregnancy: 2-2.2 mg per day.

Daily value of magnesium:

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

More detailed data on which most consumed and popular products, which can be included in the diet of every average person, without in any way minimizing the level of all other useful substances and microelements, contains vitamin B6, are presented in the table.

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

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

Good sources of magnesium are spinach, legumes, and nuts. For example, 100 g of magnesium products contains:

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

There is little magnesium in white bread, meat products nutrition, 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 in the entire body. Should be included in daily diet green vegetables, fruits and herbs (they contain a lot of B6). It must be remembered that heat treatment is the factor that can kill this vitamin in products. That is, the diet must contain a large amount 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 vitamin deficiency, hypertension, problems with the nervous and cardiovascular systems. It also prevents many other diseases.

Magnesium is widespread; it is part of chlorophyll and is required for plant growth, flowering, and seed formation. All green parts of the plant include this element. But which foods contain the most magnesium than what you should feed your household?

What foods contain magnesium

A person should eat foods rich in magnesium every day. Adults require an average of 300-400 mg of macronutrients per day; this amount of Mg is necessary to maintain a blood concentration of 0.65 - 1.05 mmol/l.

Most magnesium is found in food plant origin. Mg is concentrated mainly in leaves, stems, and seeds.

Magnesium in plant foods

To provide yourself with the daily requirement of this macronutrient, you do not have to buy rare spices or cook exotic dishes. Products containing magnesium are always at hand and are very easy to introduce into your daily diet.

A lot of Mg is contained in wholemeal bread and bran. The champion in mineral content are rice, wheat bran, 100 g of which contain 781 mg and 590 mg of Mg, respectively, which is higher than the daily requirement for the macronutrient.

Completely cover daily requirement the mineral contains 100 g of cocoa powder, which contains 425 mg of Mg. High concentration of mineral in seaweed Thus, in kelp this macroelement accumulates up to 170 mg per 100 g of algae.

Food products with high concentration magnesium are common among plants from the legume family, especially in soybeans, peanuts, and beans.

As can be seen from the table, in first place among plant products of the legume family rich in magnesium are soybeans.

This food product is well balanced in potassium content (24.8% of the daily value per 100 g) and magnesium (16.3% of the daily value). Peanuts also keep up with soybeans. It simultaneously contains a large amount of Mg, vitamin B6 and K.

Most magnesium is in seeds. Thus, 100 g of sunflower seeds supply the body with a daily amount of Mg, provided that they are used raw.

There is a lot of magnesium in common foods, and, as the table shows, regular buckwheat In terms of Mg content, it is practically not inferior to cashews, and is ahead of almonds and pistachios.

Mg is concentrated in tea leaves. In black long tea there is 440 mg per 100 g, and potassium - 2480 mg/100 g, which is close to daily norm K, amounting to 3-5 g.

Bread contains less Mg, which is associated with losses during thermal, machining. IN rye bread its 46 mg/100 g, in wheat – 33 mg/100 g.

A little macroelement Mg is found in vegetables, berries, and fruits.

Magnesium in animal products

Foods of animal origin contain less of the macroelement Mg than plant foods, and after culinary processing Mg content decreases by another 35-50%.

There is slightly more mineral in fish and seafood than in red meat, poultry, and dairy products. A little Mg in eggs, so in 100 g raw eggs only 12 mg of macronutrients, quail - 13 mg, goose - 16 mg, duck - 17 mg.

After cooking food, the concentration of Mg in it decreases. And if buckwheat contains 250 mg/100 g of the macroelement, then in buckwheat porridge cooked in water, the amount of this element is reduced to 51. Beans also significantly lose magnesium during cooking - from 130 to 35 mg/100 g.

And pouring liquid from a jar with canned corn, a person deprives himself of 60% of the magnesium originally included in the product.

Features of magnesium absorption

When choosing products, you need to take into account that when preparing food, most useful minerals gets lost. It matters in what form Mg ions are bound in food. Organic magnesium compounds are absorbed best, inorganic ones are absorbed much worse.

It must be taken into account that soils, due to irrational use, do not contain the required magnesium, plants are deficient in this essential element for photosynthesis, and suffer from chlorosis.

Thus, apples contain only 80% of the normal magnesium. Cabbage bought in a store contains 4 times less magnesium than cabbage grown on your own plot.

With age, with hypovitaminosis, lack of minerals, the ability digestive tract absorption of magnesium decreases. The need for vitamin B6 and potassium is especially high. What foods contain magnesium, potassium and vitamin B6?

Products with magnesium, potassium, vitamin B6

The best supplier of products with magnesium and vitamin B6 is plant foods. It is less subject to thermal and mechanical processing and can be used raw.

Rich in magnesium and vitamin B6 herbal products: pistachios, garlic, sunflower seeds, sesame, cilantro, hazelnuts, lentils, walnut. 100 g of raw sunflower seeds and pistachios completely cover the body’s daily need for vitamin B6 and contain a lot of Mg.

Potassium, necessary for the absorption of Mg, is often found in large quantities in the same foods in which magnesium is concentrated. So, in dried apricots K - 1717 mg, Mg - 105 mg, in seaweed, respectively, K – 970 mg, Mg – 170 mg.

The most potassium and magnesium are also found in peanuts, beans, almonds, raisins, prunes, peas, hazelnuts, cashews, pine nuts, and walnuts.

These products are especially useful for people suffering from heart disease, nervous system disorders, and metabolic disorders.

Read also:
Magnesium B6 - what is it for and how to drink it;
Magnesium – symptoms of excess in the body;
Magnesium deficiency in the body, symptoms.

Potassium, zinc, iron, magnesium are trace elements that are necessary for the normal functioning of vital systems of the body. When they are deficient, it appears feeling unwell, diseases develop. A lack of magnesium is especially dangerous for the body. Deficiency of the substance causes vascular and heart diseases, stomach ulcers, diabetes, pathology thyroid gland. To replenish its supply, you need to know which foods contain magnesium. Regular consumption of food containing magnesium will provide wellness and disease prevention.

How is magnesium useful and its role in the human body?

The amount of magnesium in the body determines normal metabolism, the health of the nervous and cardiovascular systems. A useful microelement, along with other vitamins and minerals, must be present in the diet for proper and balanced nutrition.

How do foods rich in magnesium affect human health?

1. On cardiovascular system . The substance is good for the heart, as it normalizes the heartbeat. Also, consuming food containing a lot of magnesium reduces vascular spasm and dilates them, which ensures normal oxygen supply to the heart muscle. Thanks to the element, blood clotting rates are reduced - this prevents the formation of blood clots. Magnesium sulfate (magnesium salt and sulfuric acid) is used for injection during a hypertensive crisis.
2. On the nervous system. The substance stimulates the conductivity of synapses in nerve cells, allows you to avoid negative influence stress, development mental disorders: anxiety, restlessness, insomnia. The element helps eliminate frequent headaches. The property of magnesium substance to have a positive effect on the nervous system is useful for pregnant women, who are exposed to increased stress and nervous tension.
3. On digestive system . Consumption food products, rich in magnesium, improves the functioning of the gallbladder, stimulates the contraction of intestinal smooth muscles.
4. For metabolism. A lot of magnesium in the body is necessary for potassium and calcium to be well absorbed. The microelement also normalizes carbohydrate and phosphorus metabolism, which helps eliminate hypertensive manifestations and helps avoid stroke. Magnesium substance is involved in the formation of protein compounds.
5. For energy nutrition. If you eat foods that are a source of magnesium, adenosine triphosphate accumulates in the body - an important element for the energy of biochemical processes. Many enzymes are also involved in the formation of energy reserves, the action of which increases the magnesium microelement.
6. On construction processes . Thanks to improved absorption of calcium, bone tissue and tooth enamel are formed faster. This is especially important during pregnancy, when the reserve building material large quantities are spent on the formation of the fetus.

Daily intake of magnesium

A balanced diet requires correct ratio vitamins and microelements in food products. The daily norm of magnesium element varies depending on age.

• For children, it is permissible to consume food containing up to 200 mg of the substance.
• For women – 300 mg.
• For men – 400 mg.

If you exceed this norm, signs of an excess of the element may appear - low blood pressure and a slow heart rate.

Signs of magnesium deficiency

Magnesium deficiency causes pathological processes, which worsen the condition of the body, cause the development serious illnesses. To prevent this from happening, you should make sure that you have enough of the substance in your diet. There are signs by which a person can determine that his body lacks a useful microelement:

• nausea and loss of appetite;
• dizziness;
• “fog” in the eyes;
• hair loss, brittle nails;
• convulsions, eyelid twitching, spasms;
• nervous disorders: anxiety, restlessness, insomnia;
• tachycardia;
• anemia;
• atherosclerosis due to lack of vascular elasticity;
• formation of kidney stones;
• decreased joint flexibility.

Which foods contain the most magnesium?

If a magnesium deficiency is detected, doctors adjust the diet and prescribe medications that contain large quantities of magnesium, for example, Magnesium Forte. A course of taking medications enriched with microelements helps restore its balance.

To prevent magnesium deficiency, you need to eat meals every day that contain foods with the substance. This will benefit the body and help avoid diseases. A list of foods rich in magnesium will help you adjust your diet correctly.

List of herbal products

High magnesium content is present in plant foods - fresh vegetables and fruits, herbs, grains. Adding this food to the diet will replenish the supply of microelements and allow a person to feel good. In addition, raw plant foods contain a lot useful vitamins, minerals. Products containing magnesium in large quantities of plant origin:

• cereals, grains: buckwheat porridge, corn, bran (residues from the grain shell), wheat, oatmeal, bread, rice (brown);
• sunflower seeds, sesame seeds;
• nuts: walnuts, pine, cashews, peanuts, almonds;
• legumes: green peas, beans, lentils, beans;
• raw vegetables and greens: potatoes, beets, spinach, cabbage, carrots;
• fruits: dried fruits, bananas;
• chocolate (cocoa beans);
• soy sauce;
• sea ​​kale.

Animal products

Magnesium is also found in animal products, although in much smaller quantities. A useful microelement is found in whole milk powder, fish, and poultry. Among foods of animal origin, the highest amount of magnesium is found in:

• halibut;
• Chinook;
• flounder;
• perch;
• oysters;
• Kamchatka crab;
• chicken breast;
• beef;
• pork.

Table of magnesium content in food

Not every person knows the role of magnesium in the human body. This substance is one of the most important trace elements after water and oxygen. It takes an active part in more than 350 biochemical reactions that provide normal work all organs and systems. In addition, magnesium is extremely beneficial for the proper functioning of the cardiovascular system.

To compensate for the lack of this substance in the body, you can either eat foods rich in it or take vitamin-mineral complexes. Regular consumption of foods containing magnesium will help improve general well-being and health promotion. From this article you will learn which foods contain magnesium.

Description of the substance and its properties

Magnesium is a silvery-white metal that produces a dazzling white flame when burned. This substance was first isolated in 1808 by chemist Humphrey Davy. The human body contains 30 grams of magnesium. It is found in greatest concentration in bone tissue, liver and muscles.

Without Mg human body unable to protect against infection, as it affects the production of antibodies. In addition, magnesium promotes the production of estrogen.

It is known about the vasodilating, immunostimulating, anti-inflammatory, restorative, sedative properties of the microelement. Regular consumption of foods containing the substance contributes to:

• preventing the development of oncological pathologies;
• normalization of carbohydrate metabolism;
• preventing the development of diabetes mellitus;
• normalization of blood pressure;
• prevention of stone formation;
• improving gastric motility;
• regulation of blood sugar;
• normalization of metabolic processes;
• formation and growth of bone tissue;
• increasing resistance to stress;
• increase protective properties body;
• maintaining electrolyte balance;
• improving the functioning of the heart muscle;
• removing harmful cholesterol from the body;
• improvement of bile separation;
• preventing the development of inflammatory processes.

The relationship between Mg and other microelements

Few people know that magnesium is found in close connection with potassium, calcium, phosphorus and sodium. An excess of these substances in the body provokes a decrease in magnesium adsorption.

The ratio of Ca and Mg should be kept at 1:0.6. Magnesium is needed for complete absorption of calcium. If there is a lot of calcium in the body, this is fraught with the removal of magnesium from the tissues and, consequently, its deficiency. In addition, magnesium helps maintain calcium salts in a dissolved state and prevent their crystallization.

Magnesium, phosphorus and sodium provide muscle and nervous activity body. If Mg is contained in tissues in insufficient quantities, potassium cannot be retained inside the cells; it is simply excreted from the body. Magnesium, calcium and phosphorus take an active part in the formation of bones. Magnesium deficiency is fraught with increased bone fragility and the development of osteoporosis.

List of foods rich in magnesium

This trace element is found in some vegetables, fruits and foods.

1. Magnesium is found in large quantities in sesame seeds, peanuts, almonds, pine nuts, pumpkin seeds, cashew nuts. It is recommended to include these products in the diet, but in small quantities. You can meet the need for this microelement by consuming nuts and seeds. Moreover, almost all nuts are rich in other minerals, amino acids, and vitamins, which are also very beneficial for the body.
2. The most magnesium is found in wheat bran - 550 mg per 100 g and pumpkin seeds - 500 mg per 10 g of product. This substance is found in high concentrations in porridges, polished brown rice, buckwheat, oatmeal and millet. Magnesium in cereal dishes is easily digestible; it is in ideal proportion with phosphorus and calcium. It is preferable to alternate dishes from cereals; it is healthy to eat rice porridge or oatmeal for breakfast.
3. Magnesium is found in sufficient quantities in unsweetened corn flakes, rye bread with bran, and sprouted wheat sprouts. Sprouted wheat can be purchased at a pharmacy, or you can prepare it yourself. Wheat sprouts are biologically excellent active product, giving a person an incredible boost of energy. In addition to magnesium, sprouted wheat is also rich in potassium. This combination has a beneficial effect on the cardiovascular system.
4. Another record holder for the content of microelements is seaweed. Magnesium is found in high concentrations in legumes, in particular soybeans, beans, lentils, and peas.
5. Cheese cheese also contains a lot of magnesium, chicken eggs, shrimp, dates, milk chocolate, squid, white dried mushrooms, halibut, cod liver.
6. Fruits and vegetables are rich in Mg. They, compared to the above products, contain less of this substance, but they are still no less useful. The record holder for magnesium content among fruits and vegetables is watermelon. 100 g of product contains 224 mg of magnesium.
7. The element is found in sufficient quantities in dried apricots, spinach, raisins, dill, beets, green peas, lentils, bananas, carrots, cabbage, avocados, cherries, potatoes, broccoli, black currants, eggplants, pears, sweet peppers, radishes, peaches, oranges , melon.

Simultaneously with Mg, for better absorption microelement, it is recommended to increase the consumption of products rich in pyridoxine or vitamins B6. Sources of the vitamin include pine nuts, legumes, walnuts, tuna, sardines, mackerel, cereals and beef liver.

Wheat bran	550
pumpkin seeds	500
Cocoa powder	430
Sesame seeds	350
Cashew nuts	270
Buckwheat	258
Soybeans	248
Almond	230
Pine nuts	230
Dark chocolate	200
Pistachios	200
Cornflakes	200
Peanut	180
Hazelnut	170
Brown rice	150
Oatmeal	135
Walnuts	135
Pearl barley	133
Sunflower seeds	125
Halibut	120
Millet	115
Dried porcini mushrooms	102
Squid	90
Milk chocolate	63
Dates	59
Shrimps	50
Cod liver	50
Chicken eggs	48
Rye bread	47
Brynza	22

Watermelon	224
Dried apricots	65
Spinach	60
Dill greens	55
Raisin	45
Beet	43
Salad	40
Carrot	38
Green peas	38
Lentils	36
Black currant	31
Bananas	30
Kohlrabi cabbage	30
Avocado	29
Cherry	26
Potato	23
Broccoli	21
Tomatoes	20
Parsley	20
Apricots	19
Green onion	18
Grape	17
Plums	17
White cabbage	16
cucumbers	16
Peaches	16
Radish	13
Melons	13
Oranges	13
Pears	12
Sweet pepper	11
Eggplant	10
Apples	10

Daily requirement for micronutrients by age

A six-month-old child should receive 30 mg of magnesium daily, a child under one year old should receive 75 mg, from 1-3 years old - 80 mg, 4-8 years old - 130 mg, 9-13 years old - 240 mg magnesium.

The daily requirement for magnesium in the body of a girl from 14 to 18 years old is 360 mg, and a guy’s is 410 mg. The daily dosage of the microelement for girls and women under 30 years old is 310 mg, over 30 years old – 320 mg. Daily dosage boys and men from 18 to 30 years old - 400 mg, over 30 years old - 420 mg.

A pregnant woman’s body should receive at least 360 mg of magnesium every day, and a breastfeeding woman should receive 320 mg.

Signs and causes of deficiency

With the right balanced diet A sufficient amount of microelement enters the human body. A monotonous diet, a lack of green vegetables and fruits, alcohol abuse - all this sooner or later leads to magnesium deficiency in the body. People with kidney and liver pathologies also often suffer from a lack of this substance.

Mg deficiency is characterized by:

• disruptions in the functioning of the cardiovascular system, accompanied by rapid heartbeat and arrhythmia;
• decreased immune function;
• chronic fatigue;
• sleep disorder;
• rapid fatigue;
• frequent dizziness;
• headaches;
• decreased concentration and memory;
• depressive disorders;
• irritability;
• loss of appetite;
• nausea and vomiting;
• anemia;
• cramps and muscle spasms;
• increased cholesterol levels;
• increased fragility nail plates and hair;
• diabetic cataract;
• acceleration of aging processes;
• coldness of the extremities.

If you do not attach special importance to these manifestations and do not take measures to eliminate them, a lack of magnesium in the body can cause the development of pathologies of the cardiovascular system and brain. In addition, Mg deficiency is fraught with the deposition of calcium salts on vascular walls, in the kidneys and heart muscle. Lack of magnesium is also one of the causes of delirium tremens.

A deficiency of this substance can develop due to various reasons. Magnesium deficiency is usually caused by: insufficient consumption of products saturated with magnesium, abuse of foods rich in animal fats and proteins (they interfere with the absorption of Mg in the gastrointestinal tract), use low calorie diets, alcohol abuse, consumption of distilled or soft water, prolonged diarrhea, diabetes mellitus, obesity, frequent stressful situations, abuse of sweet soda, coffee, smoking, long-term use medications, lack of sunlight.

Excess magnesium in the body: main manifestations

Not only a deficiency of the substance, but also its excess is harmful and even dangerous for the human body. This condition is very rare. Often, an excess of a microelement in the body appears due to excessive intravenous administration medicinal magnesium-containing drugs and renal dysfunction. It is almost impossible to obtain an excess of Mg from food.

Excessive levels of magnesium in the body are indicated by the appearance of lethargy, drowsiness, lethargy, unsteadiness of gait, lack of coordination, xerostomia, slow heart rate, prolonged nausea, frequent loose stool, pain in the abdomen.

Magnesium – important trace element, without which the human body cannot function normally. In order for its concentration to be normal, it is necessary to introduce foods with high content magnesium, including nuts, seeds, cereals, fish, vegetables and fruits.

Magnesium (Mg) is one of the main microelements that our body constantly needs. He's playing important role in construction strong bones and teeth, transmission of nerve impulses, relaxation and compression blood vessels, normalization blood pressure and the production of enzymes, is involved in energy metabolism.

Magnesium is present in a wide variety of plant foods, as well as some seafood. Recommended adult norm of this mineral is: 420 mg for men and 320 mg for women.

Before we look at foods rich in magnesium, you should know what sources of each nutrient must provide at least 20% of his daily requirement.

Pumpkin and sunflower seeds, as well as sesame seeds are excellent sources of magnesium. One serving of these products contains 185 mg, 125 mg and 126 mg of micronutrients, respectively, which is more than 30% of the average daily value. The nuts richest in magnesium are cashews and sweet nuts. There is just under 100 mg per serving (1/4 cup). But there is only one leader among nuts - (25% magnesium).

Fruits

Among the fruits, it should be noted bananas and dried apricots, prunes, mangoes, melons and grapefruit. One serving of fresh bananas contains about 49 mg of magnesium. Keep in mind that natural fruit juices often contain more Mg than a similar amount of fruit. In particular, this applies to grapefruit and grape juices.

Legumes

Soybeans and other soy products are especially rich in magnesium. Its concentration in one serving can reach 125 mg (30% of the daily value). Black beans and chickpeas were also on the list of winners. Their magnesium content is approximately the same. You may not know that peanuts are legumes. Per serving groundnut(1/2 cup) accounts for up to 100 mg of this valuable trace element.

Vegetables and whole grains

Among whole grains, there are many that contain high doses magnesium This oat bran, brown and wild rice, millet and buckwheat.

Seafood

Some types of fish can provide you with the same amount of magnesium as nuts, soybeans and leafy vegetables. Especially good: halibut (120 mg) and chinook salmon (138 mg), as well as flounder, haddock and perch. Oysters are also endowed with magnesium, but to a lesser extent: 66 mg of magnesium or 15% of the norm. Kamchatka crab and can offer seafood lovers up to 12% Mg.

Among other foods containing magnesium, nutritionists note chicken breast, beef, pork, lamb, and also tap water(hard water contains more of this mineral).

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

Enters the human body through plant foods, drinking water, salt. 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 access of the element to the body.

Why the body needs magnesium: its properties and action

Magnesium means "magnificent" in French. . He was awarded this name thanks to his physical and chemical properties. Magnesium as biological additive has a great effect on the body, allows you to avoid many types of diseases, and provides an increased balance of immunity.

You need to know which foods contain magnesium, and by including them in your diet, ensure access of the element to the body.

Regular consumption of foods rich in magnesium increases the tone of the heart muscles and eliminates spasms. For hypertensive patients, products containing magnesium are strongly recommended due to their ability to reduce blood clotting.

Benefits of magnesium for the body

How medicine against high blood pressure Magnesium sulfate is used intramuscularly. The element has a positive effect on the nervous system.

Systematic intake of magnesium in the form of a dietary supplement helps relieve stress. For women during menopause, a diet consisting of foods containing magnesium is recommended: it facilitates nervous condition and eliminates negative factors.

Daily requirement of magnesium for the body

The composition of magnesium in the human body should be at least 20-25 g. Normal daily consumption the average is 0.5 g. Dosages are specified taking into account age, gender, and body condition. Experiencing insufficiency minerals A person primarily needs magnesium.

Children are prescribed a special dose of the microelement. Buying baby food you need to make sure which products contain the required amount of magnesium for a given age

The following will help to clearly present the picture of the need for a microelement: table of daily norms for the body.

Age, gender	Daily norm	Age, gender	Daily norm
Children under one year old	50-70 mg	Children up to 7 years old	300 mg
Women under 30 years old	310 mg	Teenagers 14-18 years old	From 360 to 410 mg
Men under 30 years old	400 mg	Women over 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 recommended to take additional Magne B 6.

Symptoms of magnesium deficiency in the body

Feeling tired sleepy state, nervous stress often haunt people from the very beginning of the day, but it is possible to explain these ailments only by knowing what the body needs, what reasons interfere with normal well-being.

In reality, general malaise is caused by insufficient quantity magnesium

The main symptoms that show signs of microelement 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, and headaches, which are a consequence of a lack of microelement, the lack of magnesium negatively affects appearance women.

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

Magnesium deficiency in children causes:

• severe cramps;
• colic in the abdomen;
• insomnia;
• reaction to noise;
• excessive physical activity.

Doctors strongly advise giving children more magnesium when consuming calcium.

What foods contain magnesium?

You can find out which foods contain magnesium from sources describing recipes for dietary nutrition. This does not mean that the element is only in dietary products. Man eats plant foods and products of animal origin.

Many of them contain essential microelement with a slight difference: more or less. Not all vegetarian foods contain magnesium.

Products of plant origin

Magnesium content in foods of plant origin

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

From the nut family selected: walnut, almond, peanut, pine nuts, cashew

Magnesium is present in abundance in legumes, dried fruits, vegetables (raw) and herbs: green peas, lentils, beans, potatoes, spinach, apricots, dried apricots, avocado, soybean oil, soy sauce, cauliflower. Rich in magnesium content as well pumpkin seeds and sunflower seeds.

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 correct consumption of the listed plant and animal products for short time You can compensate for the lack of microelements.

Foods containing large amounts of magnesium

In all of the above products included in daily nutrition, enough magnesium to support the body.

Almost all ingredients contain the element: in drunk fruit or vegetable juice, in breakfast and lunch eaten. Among magnesium-containing products, there are products that have the maximum large stock microelement.

Vegetable oils

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

Seafood

Among seafood, one of the first places in microelement content is occupied by:

• mussels;
• squid.

Fruits and dried fruits

A special place in the composition of the element is given to:

• avocado (maximum micronutrient);
• apples (recommended with peel);
• peaches (use with peel);
• dried apricots;
• prunes.

Cereals

Among grains and cereals, the highest percentage of magnesium is found in:

• 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 microelements have vital important for a person. Each individual performs a specific role. Magnesium was mentioned above.

Functions of calcium:

• the main component of dental and bone tissue;
• regulation of heart function;
• elimination of allergies and inflammation;
• participation in the blood clotting process 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 activity the norm doubles - 1600 mg.

Foods rich in magnesium and calcium

Foods of animal origin (dairy products) are mainly rich in calcium. In meat products Ca A little . The microelement is contained in large quantities in eggshells.

The average amount of calcium contained in dairy products allows them to be consumed frequently without fear of excessive use of the microelement.

Cheese, kefir, milk, yogurt can be included in your diet every day. Meat contains 50 mg of 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 following products of plant origin:

• watercress - 215 mg;
• nettle-700 mg;
• rose hips - 250-257 mg.

In order for the body to properly absorb calcium, it is necessary to eat food containing magnesium.

Products containing magnesium and B6

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

Some foods contain sufficient amounts of the vitamin B6:

• barley - 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 when combined with magnesium. Magne B 6 a common drug, consisting of many useful properties. Vitamin complex especially recommended for heart function. Children are also allowed to consume the vitamin in tablet form.

Magnesium in food: table

Magnesium plays an important role in the human body.

More than 300 biochemical reactions, allowing you to restore lost energy and replenish useful substances, occur with the participation of magnesium

Food rich in this microelement is necessary to maintain its normal 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
Pecans	142	Raisin	35
Almond	270	Jacket potatoes	34
Wheat (sprouted)	335	Bananas	33
Rye grains	115	Sweet potato	31
Buckwheat	229	Blackberry	30
Bran	490	Sugar beet	25
Millet	162	Cauliflower	24
Wheat grains	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
Soybeans	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 consumption of foods rich in the element Mg. A slight excess or deficiency may have an effect negative impact on the body

Magnesium – useful component For the body, in order to maintain its normal level, 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 video materials on the topic: what foods contain magnesium and how to use them correctly

A story about which foods are high in magnesium:

How to properly eat such a product with high content magnesium, like oysters:

Good day! I experienced cramps, dizziness and headaches. I noticed that I had become somewhat irritable and suffered from mood swings. I had never noticed such a condition in myself before. A friend who is studying to become a doctor suggested that I had a magnesium deficiency. I went to the doctor and am going to get tested. In the meantime, I want to know which fruits contain magnesium. Perhaps you should reconsider your menu? If your fears are confirmed, you don’t really want to take pills.

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

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

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

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

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

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

It is required for:

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

Symptoms of magnesium deficiency appear as:

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

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

A deficiency of the substance develops when:

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

Magnesium is widespread; it is part of chlorophyll and is required for plant growth, flowering, and seed formation. All green parts of the plant include this element. But which foods contain the most magnesium than what you should feed your household?

A person should eat foods rich in magnesium every day. Adults require an average of 300-400 mg per day, this amount of Mg is necessary to maintain a blood concentration of 0.65 - 1.05 mmol/l.

Most magnesium is found in foods of plant origin. Mg is concentrated mainly in leaves, stems, and seeds.

Magnesium in plant foods

To provide yourself with the daily requirement of this macronutrient, you do not have to buy rare spices or cook exotic dishes. Products containing magnesium are always at hand and are very easy to introduce into your daily diet.

A lot of Mg is contained in wholemeal bread and bran. The champion in mineral content is rice and wheat bran, 100 g of which contain 781 mg and 590 mg of Mg, respectively, which is higher than the daily requirement for the macronutrient.

100 g of cocoa powder, which contains 425 mg of Mg, completely covers the daily requirement for the mineral. The concentration of the mineral is high in seaweed, so in kelp this macroelement accumulates up to 170 mg per 100 g of algae.

Foods with high concentrations of magnesium are common among plants from the legume family, especially in soybeans and beans.

As can be seen from the table, soybeans are in first place among plant products of the legume family rich in magnesium.

This food product is well balanced in potassium content (24.8% of the daily value per 100 g) and magnesium (16.3% of the daily value). Peanuts also keep up with soybeans. It simultaneously contains a large amount of Mg, vitamin B 6 and K.

Most magnesium is in seeds. Thus, 100 g of sunflower seeds supply the body with a daily amount of Mg, provided that they are used raw.

There is a lot of magnesium in common food products, and, as the table shows, ordinary buckwheat is practically equal in Mg content to cashews, and is ahead of almonds and pistachios.

Mg is concentrated in tea leaves. In black long tea there is 440 mg per 100 g, and potassium - 2480 mg / 100 g, which is close to the daily requirement of K, which is 3-5 g.

Bread contains less Mg, which is associated with losses during thermal and mechanical processing. In rye bread it is 46 mg/100 g, in wheat bread – 33 mg/100 g.

A little macroelement Mg is found in vegetables, berries, and fruits.

Fruits Dates 43 41 Raisin 33 27 24 Mandarin 12 Apricot 10 10 Peaches 9 9 Lemon 8 7 Apples 5

Magnesium in animal products

Food of animal origin contains less of the macroelement Mg than plant products, and after cooking, the Mg content decreases by another 35-50%.

There is slightly more mineral in fish and seafood than in red meat, poultry, and dairy products. There is a little Mg in eggs, so in 100 g of raw eggs there are only 12 mg of the macroelement - 13 mg, goose - 16 mg, duck - 17 mg.

After cooking food, the concentration of Mg in it decreases. And if buckwheat contains 250 mg/100 g of the macroelement, then in buckwheat porridge cooked in water, the amount of this element is reduced to 51. Beans also significantly lose magnesium during cooking - from 130 to 35 mg/100 g.

And by pouring liquid from a can of canned corn, a person deprives himself of 60% of the magnesium that was originally part of the product.

Features of magnesium absorption

When choosing foods, you need to take into account that when cooking, most of the beneficial minerals are lost. It matters in what form Mg ions are bound in food. Organic magnesium compounds are absorbed best, inorganic ones are absorbed much worse.

It must be taken into account that soils, due to irrational use, do not contain the required magnesium, plants are deficient in this essential element for photosynthesis, and suffer from chlorosis.

Thus, apples contain only 80% of the normal magnesium. Cabbage bought in a store contains 4 times less magnesium than cabbage grown on your own plot.

With age, with hypovitaminosis, lack of minerals, the ability of the digestive tract to absorb magnesium decreases. The need for and is especially high. What foods contain magnesium, potassium and vitamin B6?

Products with magnesium, potassium, vitamin B 6

The best supplier of products with magnesium and vitamin B6 is plant foods. It is less subject to thermal and mechanical processing and can be used raw.

Plant foods rich in magnesium and vitamin B6: pistachios, garlic, sunflower seeds, sesame seeds, cilantro, hazelnuts, lentils, walnuts. 100 g of raw sunflower seeds and pistachios completely cover the body’s daily need for vitamin B6 and contain a lot of Mg.

Potassium, necessary for the absorption of Mg, is often found in large quantities in the same foods in which magnesium is concentrated. So, in dried apricots K - 1717 mg, Mg - 105 mg, in sea kale, respectively, K - 970 mg, Mg - 170 mg.

The most potassium and magnesium are also found in peanuts, beans, almonds, raisins, prunes, peas, hazelnuts, cashews, pine nuts, and walnuts.

These products are especially useful for people suffering from heart disease, nervous system disorders, and metabolic disorders.