Products in which a lot of magnesium table. What is rich in magnesium: what foods contain a useful substance. Absorption of magnesium by the body

An article on the topic: "products with a large amount of magnesium B6. table" from professionals.

Strangely enough, with the high awareness of the modern population in terms of nutrition, many are quite far from the norms of nutrition and the consumption of the necessary elements in their required quantities. For example, diseases such as anemia, anorexia, depression, nervousness, insomnia do not lose their relevance today. They have quite serious symptoms, although the causes of these diseases are quite simple: it 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. These are malnutrition (foods contain few vitamins and minerals), increased physical activity or pregnancy, disruption of the gastrointestinal tract and indigestibility of the vitamin, low magnesium content, in which the vitamin is poorly consumed by the cells of the body.

Why does a person need vitamin B6 and magnesium

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

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

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

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

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

Causes of B6 and magnesium deficiency

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

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

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

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

Signs of beriberi and magnesium deficiency

Magnesium deficiency is manifested by such signs as:

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

Lack of vitamin B6 also leads to sad consequences:

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

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

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

Daily Value of B6 and Magnesium

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

Norm B6 for children:

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

For men:

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

For women:

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

Daily intake of magnesium:

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

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

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

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

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

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

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

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

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

Magnesium is widely distributed, it is part of chlorophyll, it is required for growth, flowering, and the formation of plant seeds. All green parts of the plant include this element. But what foods contain the most magnesium than what households feed?

What foods contain magnesium

A person should eat foods rich in magnesium daily. Adults require an average of 300-400 mg of a macronutrient 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 norm of this macronutrient, it is not necessary to buy rare spices, cook exotic dishes. Foods containing magnesium are always at hand, it is very easy to introduce them into your daily diet.

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

Fully cover the daily requirement for the mineral 100 g of cocoa powder, which contains 425 mg of Mg. A high concentration of the mineral in seaweed, for example, in kelp this macroelement accumulates up to 170 mg per 100 g of algae.

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

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

This food product is well balanced in terms of potassium content (24.8% of the daily requirement in 100 g) and magnesium (16.3% of the daily requirement). Not far behind soybeans and peanuts. It contains at the same time a large amount of Mg, vitamin B6 and K.

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

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

Mg is concentrated in tea leaves. In black long leaf tea, it is 440 mg per 100 g, and potassium - 2480 mg / 100 g, which approaches the daily norm 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 macronutrient Mg is found in vegetables, berries, fruits.

Magnesium in animal products

In food of animal origin, the macronutrient Mg contains less than in vegetable products, and after cooking, the content of Mg decreases by another 35-50%.

In fish, seafood, the mineral is somewhat higher 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 a macronutrient, quail - 13 mg, goose - 16 mg, duck - 17 mg.

After cooking, the concentration of Mg in it decreases. And if buckwheat contains 250 mg / 100 g of a macronutrient, then in buckwheat porridge cooked in water, the amount of this element decreases 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 the absorption of magnesium

When choosing foods, keep in mind that most of the beneficial minerals are lost during cooking. It matters in what form the Mg ions are bound in the food. Organic magnesium compounds are best absorbed, inorganic ones are absorbed much worse.

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

So, apples contain only 80% of magnesium from the norm. Cabbage bought in a store contains 4 times less magnesium than that 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 vitamin B6 and potassium is especially high. What foods contain magnesium, potassium and vitamin B6?

Products with magnesium, potassium, vitamin B6

The best source of foods with magnesium and vitamin B6 is plant foods. It is less subjected to thermal and mechanical processing, it can be used raw.

Plant foods are rich in magnesium and vitamin B6: pistachios, garlic, sunflower seeds, sesame, cilantro, hazelnuts, lentils, walnuts. 100 g of raw sunflower seeds, 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 that concentrate magnesium. So, in dried apricots K - 1717 mg, Mg - 105 mg, in seaweed, respectively, K - 970 mg, Mg - 170 mg.

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

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

Read also:
Magnesium B6 - what is needed and how to drink;
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 the vital systems of the body. With their deficiency, poor health appears, diseases develop. Magnesium deficiency is especially dangerous for the body. Deficiency of the substance causes vascular and heart diseases, stomach ulcers, diabetes, and thyroid pathology. To replenish its supply, you need to know which foods contain magnesium. Regular intake of food with a magnesium element will ensure good health and disease prevention.

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

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

How magnesium-rich foods affect human health:

1. For the cardiovascular system. The substance is good for the heart, as it normalizes the heartbeat. Also, the consumption of food, where there is a lot of magnesium, reduces vasospasm, expands them, which ensures the normal supply of oxygen to the heart muscle. Thanks to the element, blood clotting indicators are reduced - this prevents the formation of blood clots. Magnesium sulfate (magnesium salt and sulfuric acid) is used for injection in hypertensive crisis.
2. to the nervous system. The substance stimulates the conduction of synapses in nerve cells, avoids the negative effects of stress, the development of mental disorders: anxiety, restlessness, insomnia. The element contributes to the disappearance of 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 stress and nervous tension.
3. On the digestive system. Consumption of foods rich in magnesium improves the functioning of the gallbladder, stimulates the contraction of the smooth muscles of the intestine.
4. For metabolism. A lot of magnesium in the body is necessary in order for potassium and calcium to be well absorbed. Also, the microelement normalizes carbohydrate and phosphorus metabolism, which helps to eliminate hypertensive manifestations, helps to avoid stroke. Magnesium is involved in the formation of protein compounds.
5. For energy supply. If there are 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 an energy reserve, the action of which increases the magnesium microelement.
6. For construction processes. Due to the improved absorption of calcium, bone tissue and tooth enamel are formed faster. This is especially important during pregnancy, when the supply of building material in large quantities is spent on the formation of the fetus.

Daily intake of magnesium

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

• For children, food with a substance content of up to 200 mg is acceptable.
• For women - 300 mg.
• For men - 400 mg.

If you exceed this rate, there may be signs of an overabundance of the element - low blood pressure and a slow heart rate.

Signs of a magnesium deficiency

Magnesium deficiency causes pathological processes that worsen the condition of the body, causing the development of serious diseases. To prevent this from happening, it is worth making sure that there is enough substance in the diet. There are signs by which a person can determine that his body lacks a useful trace element:

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

What foods contain the most magnesium?

When a magnesium deficiency is detected, doctors adjust the diet, prescribe drugs that contain magnesium in large quantities, for example, Magnesium Forte. The course of taking medicines enriched with a microelement helps to restore its balance.

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

List of herbal products

A high content of magnesium is present in foods of plant origin - fresh vegetables and fruits, herbs, grains. Adding this food to the diet will replenish the micronutrient and make the person feel good. In addition, the composition of raw plant foods includes many useful vitamins and minerals. Foods containing magnesium in large quantities of plant origin:

• cereals, grains: buckwheat, corn, bran (leftover from the grain shell), wheat, oatmeal, bread, rice (brown);
• sunflower seeds, sesame seeds;
• nuts: walnuts, pine nuts, 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;
• seaweed.

Animal Products

Magnesium is also found in animal products, although in much smaller quantities. A useful trace element is found in whole milk powder, fish, poultry. From food of animal origin, the largest amount of magnesium is:

• halibut;
• chinook;
• flounder;
• perch;
• oysters;
• king crab;
• chicken breast;
• beef;
• pork.

Table of magnesium content in food

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

To compensate for the lack of this substance in the body, you can both eat foods saturated with it and take vitamin-mineral complexes. Regular consumption of foods containing magnesium will help improve overall well-being and promote health. In 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. For the first time this substance was isolated in 1808 by the chemist Humphry Davy. The human body contains 30 grams of magnesium. It is found in the highest concentration in bone tissue, liver and muscles.

Without Mg, the human body is not able to defend itself 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, tonic, sedative properties of the microelement. Regular consumption of foods endowed with a substance contributes to:

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

The relationship of Mg with other trace elements

Few people know that magnesium is in close relationship 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 the proper 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 to maintain calcium salts in a dissolved state and prevent their crystallization.

Magnesium, phosphorus and sodium provide the muscular and nervous activity of the body. If there is not enough Mg in the tissues, potassium cannot be retained inside the cells, it is simply excreted from the body. Magnesium, calcium and phosphorus are actively involved 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. Large amounts of magnesium are found in sesame, peanuts, almonds, pine nuts, pumpkin seeds, cashew nuts. These products are recommended to be included in the diet, but in small quantities. It is possible to cover the need for this microelement precisely through the use of nuts and seeds. Moreover, almost all nuts are rich in other minerals, amino acids, vitamins, which are also very useful for the body.
2. Most magnesium is found in wheat bran - 550 mg per 100 g and pumpkin seeds - 500 mg per 10 g of the product. In high concentration, this substance is found in cereals, polished brown rice, buckwheat, oatmeal and millet. Magnesium in cereals is easily digestible, it is in ideal proportion with phosphorus and calcium. It is preferable to alternate dishes from cereals, it is good for health to eat porridge from rice or oatmeal for breakfast.
3. Magnesium is contained in sufficient quantities in unsweetened corn flakes, rye bread with bran, germinated wheat germ. Sprouted wheat can be purchased at a pharmacy, you can cook it yourself. Wheat sprouts are an excellent biologically active product that gives a person an incredible energy boost. Sprouted wheat, in addition to magnesium, is also rich in potassium. This combination has a beneficial effect on the CCC.
4. Another champion in the content of trace elements is seaweed. Magnesium is found in high concentrations in legumes, in particular soybeans, beans, lentils, and peas.
5. A lot of magnesium is also found in cheese, chicken eggs, shrimp, dates, milk chocolate, squid, dried porcini mushrooms, halibut, cod liver.
6. Fruits and vegetables are rich in Mg. They, in comparison with 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 the product contains 224 mg of magnesium.
7. There is a sufficient amount of the element 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 of the trace element, 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, sardine, mackerel, cereals, and beef liver.

wheat bran	550
Pumpkin seeds	500
cocoa powder	430
Sesame seeds	350
cashew nuts	270
Buckwheat	258
Soya beans	248
Almond	230
Pine nuts	230
Dark chocolate	200
pistachios	200
Cornflakes	200
Peanut	180
Hazelnut	170
brown rice	150
Cereals	135
walnuts	135
Pearl barley	133
Sunflower seeds	125
Halibut	120
Millet	115
Dried white 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 a trace element by age

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

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

A pregnant woman should receive at least 360 mg of magnesium daily, and a nursing woman - 320 mg.

Signs and causes of deficiency

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

Mg deficiency is characterized by:

• malfunctions in the functioning of the CCC, accompanied by rapid heartbeat and arrhythmia;
• decrease in immunity functions;
• chronic fatigue;
• sleep disorder;
• fast 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 of the nail plates and hair;
• diabetic cataract;
• acceleration of aging processes;
• cold 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 the brain. In addition, Mg deficiency is fraught with the deposition of calcium salts on the vascular walls, in the kidneys and heart muscle. The lack of magnesium, moreover, is one of the reasons for the development of delirium tremens.

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), the use of low-calorie diets, alcohol abuse, the use of distilled or soft water, prolonged diarrhea, diabetes mellitus , obesity, frequent stressful situations, abuse of sweet soda, coffee, smoking, long-term use of medications, lack of sunlight.

An excess of magnesium in the body: the main manifestations

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

An excess of magnesium in the body is indicated by the appearance of lethargy, drowsiness, lethargy, unsteady gait, impaired coordination, xerostomia, slowing of the heart rate, prolonged nausea, frequent loose stools, and pain in the abdomen.

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

It is a natural tranquilizer and anti-stress mineral!

Magnesium is one of the most common elements in nature, it is an integral component of bones and tooth enamel in humans and animals, and in plants it is part of chlorophyll. Magnesium ions are found in drinking water, and sea water contains a lot of magnesium chloride.

The body contains 20-30 g of magnesium. Approximately 1% of magnesium is found in body fluids, while the remaining 99% is found in bone (about 40%) and soft tissues (about 59%).

Foods rich in magnesium

Estimated availability in 100 g of product

The daily requirement for magnesium is 400-500 mg.

The need for magnesium increases with:

• stress;
• the content in the diet of a large amount of protein;
• the rapid formation of new tissues - in children, bodybuilders;
• pregnancy and lactation;
• taking diuretics.

Digestibility

Magnesium is absorbed mainly in the duodenum and slightly in the large intestine. But only organic magnesium compounds are well absorbed, for example, organic magnesium compounds in the composition of complexes with amino acids, organic acids (magnesium lactate, magnesium citrate), etc. Inorganic salts (magnesium sulfate) are absorbed very poorly.

Excessive intake of calcium (Ca), phosphorus (P), sodium (Na), fats in the body impairs the absorption of magnesium. Dietary fiber binds magnesium, and excess alcohol, caffeine, and potassium (K) increase magnesium loss in the urine.

Useful properties of magnesium and its effect on the body

Magnesium plays a significant role in the body - it is necessary for the normal functioning of about 300 enzymes. Together with calcium (Ca) and phosphorus (P), magnesium is involved in the formation of healthy bones.

Magnesium is necessary for the metabolism of glucose, amino acids, fats, transport of nutrients, and is required for energy production. Magnesium is involved in the process of protein synthesis, transmission of genetic information, nerve signals. Essential for maintaining a healthy cardiovascular system. Adequate magnesium levels reduce the likelihood of heart attacks.

Magnesium normalizes muscle activity, lowers cholesterol, helps cleanse the body of certain types of toxic substances.

Magnesium together with Vitamin B6 (Pyridoxine) prevents the formation of kidney stones. If only magnesium is lacking, kidney stones are most often phosphate (calcium compounds with phosphorus), and if only Vitamin B6 is lacking, oxalate stones appear (calcium (Ca) compounds with oxalic acid).

He is known as anti-stress substance- The additional amount of magnesium contributes to increased resistance to stress. Magnesium salts inhibit the growth of malignant tumors.

Magnesium also helps in the fight against overwork - it is recommended to use supplements containing magnesium for chronic overwork.

Interaction with other essential elements

Magnesium together with sodium (Na) and phosphorus (P) is involved in the muscular and nervous activity of the body. Vitamin D regulates magnesium metabolism, thereby increasing the effectiveness of its action. Vitamin E, vitamin B6 and potassium (K) also improve magnesium metabolism. With a lack of magnesium, potassium (K) is not retained inside the cells.

In the human body, calcium and magnesium must be in a certain ratio with each other. It is believed that this ratio should be no more than 1:0.6. So, with magnesium deficiency, calcium will be lost in the urine, and excess calcium, in turn, causes magnesium deficiency.

Lack and excess of magnesium

Signs of a magnesium deficiency

• insomnia, morning fatigue (even after a long sleep);
• irritability, increased sensitivity to noise, discontent;
• dizziness, loss of balance;
• the appearance of flickering dots before the eyes;
• changes in blood pressure, irregular heartbeat;
• muscle spasms, cramps, twitching;
• spasmodic pain in the stomach, accompanied by diarrhea;
• hair loss, brittle nails;
• frequent headaches.

Signs of excess magnesium

• drowsiness, impaired coordination, speech;
• lethargy;
• slow heart rate;
• nausea, vomiting, diarrhea;
• dry mucous membranes (especially the oral cavity).

High levels of magnesium in the blood (hypermagnesemia) are caused by excessive intake of magnesium preparations, without compensation by calcium (Ca) supplements.

Factors Affecting Magnesium Content in Foods

Modern food processing methods reduce the magnesium content. Even from foods rich in magnesium, it is lost if the foods are soaked in water, but decoctions and infusions are not used for food.

Due to the abundant use of chemicals in agriculture, magnesium is less absorbed by plants, especially on calcareous soils.

Why Magnesium Deficiency Occurs

Magnesium deficiency can occur with diarrhea, kidney disease, treatment with diuretics, taking estrogens and contraceptives, folic acid, coffee abuse, and alcohol. Loss of magnesium in the urine increases with stress, due to adrenaline released during stress, which enhances the excretion of magnesium through the kidneys. A reduced content of magnesium in the blood can also be observed during starvation, toxicosis, and diabetes.

With sweat, magnesium is excreted from the body in small quantities, although with profuse sweating, losses can increase significantly.

In the diet of every person should be present foods that contain magnesium and calcium. Only in this way our body gets the opportunity to function normally.

Calcium

The real "building material" for teeth and bones is calcium, which is responsible for the stability of the nervous, heart and bone structures. If the body receives enough calcium, then the risk of developing such terrible diseases as osteoporosis and other bone pathologies is close to zero.

In addition, due to the high content of calcium in the teeth, in case of trauma to the face or jaw, the risk of serious complications is also minimal.

Calcium is needed:

• children;
• pregnant women;
• women who are in the lactation period;
• professional athletes;
• persons suffering from heavy sweating.

This macroelement, which is part of tissue and cellular fluids, contributes to the successful coagulation of blood and a decrease in the permeability of the vascular walls. Thus, it prevents viruses and various allergens from entering the cells of the body.

Calcium, which is found in a large number of foods, is absorbed with some difficulty. This is especially true of cereal products, since they, as well as sorrel and spinach, contain substances that “conflict” with calcium. They form non-digestible and insoluble compounds.

The absorption of calcium is actively prevented by confectionery sweets and concentrated carbohydrates, which promote the formation of digestive alkaline juices.

The trace element from dairy products is well enough absorbed. Normalization of the process occurs due to lactose.

Magnesium

Magnesium is involved in supporting the intestines and heart muscles. If the human body contains a sufficient amount of this trace element, then the removal of harmful toxic substances will be systematic and timely. Magnesium also accompanies the strengthening of tooth enamel.

"Cooperating" with calcium, this microelement plays a preventive role in the prevention of nervous, cardiovascular and urinary pathologies.

• stressful situations;
• high levels of protein in the diet;
• the rapid formation of new tissues (relevant for children and bodybuilders);
• pregnancy;
• lactation period;
• the use of diuretic drugs.

This element actively performs an anti-stress function, fights overwork and improves efficiency. In addition, magnesium salts stop the development of malignant neoplasms.

Magnesium is actively absorbed in the colon and duodenum. Only inorganic salts are digested problematically, while amino acids and organic acids are absorbed quite well.

Calcium and magnesium deficiency

Magnesium and calcium deficiency today is not so rare. The main symptoms indicating that the body has a serious deficiency of these macronutrients are:

1. Fragility and fragility of bones.
2. The crumbling of tooth enamel.
3. Crushing of teeth.
4. High cholesterol.
5. The appearance of kidney stones.
6. Pathology of intestinal peristalsis.
7. Increased nervousness.
8. Increased irritability.
9. Numbness and "stiffness" of the legs and arms.
10. The appearance of spasms.
11. Pain in the region of the heart.

oversupply

Cases when there is a supersaturation of calcium and magnesium in the body are also observed quite often.

An excess of these elements is characterized by:

1. Fragility and fragility of bones.
2. Increased irritability.
3. Progression of the pathology of the digestive tract.
4. The appearance of arrhythmia, tachycardia and other cardiovascular diseases.
5. Lethargy.
6. The development of hypercalcemia (relevant for children under 2 years old).

daily requirement for calcium

According to most modern doctors and nutritionists, calcium or foods containing it must be consumed daily. The daily requirement depends on the age of the person and his state of health:

• children (1-12 years old) - 1 gram;
• teenagers (boys) - 1.4 grams;
• adolescents (girls) - 1.3 grams;
• pregnant women - 1.5 grams;
• nursing mothers - 2 grams;
• adults - 0.8 - 1.2 grams.

daily requirement for magnesium

As for magnesium, here the daily requirement for it is about 0.05 percent of the mass of the human body, or 400 milligrams. Children under the age of twelve are recommended to consume at least 200 milligrams of magnesium daily. The dose for pregnant women is increased to 450 milligrams. Athletes, as well as those who are exposed to serious physical exertion every day, need 600 milligrams per day to maintain the body “in good shape”.

Deficiency and overabundance of this element in the body can be easily avoided. To do this, you need to know which foods have calcium in their composition.

Seeds, nuts, legumes

If you make a kind of hit parade of products in which this microelement is located, then plant foods will be in the top positions:

1. beans;
2. peas;
3. beans;
4. lentils;
5. green pea;
6. almond;

Fruits, berries, vegetables

Despite the fact that calcium is not contained in vegetables, fruits and berries in such large quantities as in legumes, it is extremely necessary to eat these foods, because they contain many useful elements and microorganisms that contribute to the absorption of this microelement.

You need to include in your diet:

1. apricots;
2. broccoli;
3. grape;
4. strawberries;
5. nettle (young);
6. watercress;
7. gooseberry;
8. seaweed;
9. peaches;
10. radish;
11. turnip;
12. salad;
13. celery;
14. currant;
15. asparagus;
16. cauliflower;
17. citrus;

Fish

A fairly large amount of calcium is found in fish and fish products. It is desirable that salmon and sardines be present in the diet.

There are many foods that contain magnesium.

Nuts and seeds

To normalize the functioning of the body, it is necessary to eat the following foods containing magnesium:

• sesame (seeds);
• cashew nuts;
• nuts (cedar);
• almond;
• hazelnut;
• peanut.

Legumes and cereals

A sufficiently large amount of magnesium is found in wheat sprouts and bran. You should also include in your diet:

• buckwheat;
• barley groats;
• oatmeal;
• millet groats;
• peas (green);
• beans;
• lentils.

Greens and vegetables

Greens are very rich in magnesium. This microelement is contained in a specific pigment - chlorophyll, which has a green tint.

Magnesium in its composition, have products such as:

• dill;
• parsley;
• spinach;
• garlic;
• carrot;
• arugula.

Seafood

Magnesium rich:

• squids;
• shrimps;
• flounder;
• halibut.

Dried fruits and fruits

A large amount of magnesium is found in:

• dates;
• persimmon;
• bananas;
• raisins;
• prunes.

Despite the fact that the level of calcium in dark green vegetables is quite high, its absorption is difficult due to oxalic acid.

Product	Amount of substance (mg)	%Daily Value
Lemonade (powder)	3 098	310
Spices (basil, dried)	2 240	224
Tofu	2 134	213
Savory, ground	2 132	213
Whey (milk dry)	2 054	205
Marjoram, oregano (dry)	1 990	199
agar agar	1 920	192
Thyme, thyme (dry)	1890	189
ground sage	1 652	165
Smelt (dry)	1 600	160
Spices (oregano, dried)	1 597	160
Dill	1 516	152
Pudding (chocolate)	1 512	152
Spices (mint, dried)	1 488	149
Sesame	1 474	147
Cocoa (powder low-cal. mix)	1 440	144
Spices (poppy seeds)	1 438	144
Chocolate cocktail. (low cal.)	1 412	141%
Beverage (low-calorie orange)	1 378	138
Parmesan	1 376	138
Spices (chervil, dried)	1 346	135
Spices (rosemary, dried)	1 280	128
The milk is skimmed. (dry)	1 257	126
Spices (cilantro leaves, dried)	1 246	125
Spices (fennel)	1 196	120
pasta	1 184	118
Milk (low fat)	1 155	116
Children's food (oatmeal)	1 154	115
Mexican cheese (filled)	1 146	115
Spices (parsley, dried)	1 140	114
Spices (tarragon, dried)	1 139	114
Beverage (fruit flavor)	1 105	111
Cheese (emmental)	1 100	110
Cheese (Switzerland Gruyère)	1 011	101
Spices (cinnamon, hammer.)	1 002	100
Cheese (poshekhon, TV)	1 000	100
Cheese (Lithuanian half)	1 000	100
Cheese (charcoal hard)	1 000	100
Cheese (Dutch bar)	1 000	100
Milk (dry whole canned)	1 000	100
Cheese (cheddar, hard)	1 000	100
Sesame (whole roasted seeds)	989	99
Tofu	961	96
Cheese (Swiss)	961	96
Mozzarella cheese)	961	96
Cheese (Swiss low fat)	961	96
Sesame	960	96
Cheese (Soviet hard)	950	95
Spices (cumin seeds)	931	93

Product	Amount of substance (mg.)	%Daily Value
Bran	781	195
Agar-agar (dry)	770	193
Seeds (poppy partially defatted)	760	190
Basil, dry	711	178
cocoaovella	701	175
Spices (cilantro leaves, dried)	694	174
chives	640	160
Spices (mint dried)	602	151
Pumpkin (seed dried)	592	148
Pumpkin (seed roasted with added salt)	550	138
Pumpkin (seed fried without added salt)	550	138
Seeds (sesame)	540	135
cocoa powder	519	130
Watermelon seeds (dried)	515	129
Cocoa powder (unsweetened)	499	125
Almonds (kernel, roasted)	498	125
Mustard (powder)	453	113
Spices (green dill, sushi)	451	113
Millet (bran)	448	112
Poppy	442	111
Spices (celery)	440	110
Cotton (seeds, roasted)	440	110
soy flour	429	107
Spices (sage ground)	428	107
Spices (parsley dry)	400	100
	392	98
Fennel (seeds, special)	385	96
walnut	198	50
Quinoa (no heat treatment)	197	49
Celery (dry)	196	49
Apricot (seeds)	196	49
Algae (marine)	195	49
Tomatoes (dry)	194	49
Spices (turmeric, hammer.)	193	48
Beans (raw seeds)	192	48
Peanut butter	191	48
Spices (fenugreek, seeds)	191	48
Beans (gold)	189	47
Beans (large northern)	189	47
Peppers (sweet, frozen)	188	47
Peanuts (raw)	188	47
Beans (red)	188	47
Beans (French)	188	47
Irish moss (seaweed raw)	144	36
Spaghetti	143	36
Rice (brown)	143	36
Macaroni (whole millet dry)	143	36
Caviar (pink salmon)	141	35

In addition to eating foods rich in magnesium and calcium, it is necessary to pay attention to preventive measures.

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 can 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 improves immunity, helps in the prevention of diabetes, reduces the manifestations of PMS and menopause, and 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!

People who do not eat well often suffer from a lack of nutrients, which as a result causes various health problems. If a person often falls into depression, is nervous, suffers from anemia, then in this case we can talk about a lack of vitamin B6 and magnesium in the body, so it is important to consume foods rich in these substances. They work best in tandem, because with insufficient magnesium, vitamin B6 is poorly consumed by the cells of the body, and the vitamin itself contributes to the distribution of the mineral within the cells and prevents its rapid removal. In addition, when combined correctly, these substances reduce the risk of kidney stones. Make your menu so that it includes foods that contain both vitamin B6 and magnesium.

What foods contain magnesium B6?

First, let's figure out what functions these substances perform for the body. Vitamin B6 is an important substance for the flow of chemical reactions and the metabolism of proteins and fats. It is also necessary for the production of hormones and hemoglobin. Vitamin B6 is essential for the proper functioning of the central nervous system. Now about the beneficial properties of magnesium, which is important for the proper flow of metabolic processes, the transmission of nerve impulses and muscle work. In addition, this mineral is involved in metabolic processes, protein synthesis, and it also normalizes cholesterol levels and affects the functioning of the nervous, immune and cardiovascular systems.

For the body to function properly, it is necessary to take foods containing magnesium and. Let's start with a mineral that is found in large quantities in almonds, so there are 280 mg per 100 g. Cashew nuts, spinach, beans and bananas, as well as dried fruits, contain a lot of magnesium. People who love cocoa don't have to worry about magnesium deficiency. To saturate the body with vitamin B6, it is necessary to include the following foods in your diet: garlic, pistachios, sunflower seeds, beef liver and sesame seeds. It is worth saying that this useful substance is not completely destroyed during heat treatment, but it is destroyed by sunlight.

It is important to know not only what foods with magnesium and B6 vitamins are good to eat, but also the required daily allowance. Women should receive approximately 2 mg of vitamin B6 and 310-360 mg of magnesium per day. As for men, they need 2.2 mg of vitamin B6 and 400-420 mg of magnesium.