What foods contain magnesium / Magnesium ( Mg )

We write interestingly about training, proper nutrition and everything related to healthy life and fitness.

The importance of all micro and macro elements for the human body cannot be underestimated. One of these is magnesium. It reduces the risk of cancer, has a positive effect on the work of the heart. There have been several studies regarding the benefits of this element. The latter confirm that a person who gets a daily dose of magnesium reduces the risk of diabetes by 33%. As you know, this disease is a real scourge of modern mankind.

The human body constantly contains about 70 g of magnesium, 60% of which is in the bones, the remaining 40% are in a liquid state, in the heart muscle, brain and muscle tissues.

Why does the body need magnesium, its properties and action

Magnesium is involved in many processes in the human body, namely:

  • in the work of the brain;
  • maintains muscle tone;
  • in the process of forming new cells;
  • helps keep bones and teeth healthy;
  • in digestion;
  • reduces the negative effects of radiation on the body;
  • is responsible for the normalization of kidney function;
  • for energy exchange;
  • helps to strengthen the nervous system;

An insufficient amount of magnesium in the body leads to severe disorders.

The body cannot absorb calcium without magnesium, vitamin D and phosphorus. It is actively consumed during menopause, so it is better to introduce magnesium during this period of life in the form of dietary supplements. Magnesium reduces the activity of depression and, if the daily dosage is observed, it allows you to completely cope with it.

Despite the fact that the body needs less magnesium at a more mature age, especially when it comes to a woman’s body, its balance must still be maintained. Magnesium helps the collagen synthesis process. As you know, collagen reduces the signs of aging, makes the skin more dense and elastic. Therefore, if the body lacks magnesium, then the manifestations of old age are much more pronounced.

However, you shouldn’t rely on magnesium alone. There is a strong belief that this particular substance is the only effective preventive measure against the appearance of kidney stones. Indeed, it reduces the risk of stones, but even if there is enough of it in the body, and the person leads the wrong lifestyle and does not follow the rules that prevent them from appearing, the situation will not change.

Magnesium is widely used in the treatment of atherosclerosis. It is used in the treatment of nervous diseases and is recommended for emotional disorders as a sedative.

For children, magnesium is equally important. If it is not enough in the body, then babies differ in deviant behavior. Some scientists directly link magnesium deficiency with autism and dyslexia. 

The daily norm of magnesium for the body

It is believed that men between the ages of 20 and 40 should receive 400 mg of magnesium, after 40 years – 420 mg. For the female half of humanity, this figure is less – 300 mg, after 50 years, they need even less – 280 mg. During the period of carrying a baby, the need for this substance increases.

At the age of 1 to 3 years, a child needs 80 mg, from 4 to 8 years old – 130 mg. From 9 to 13, the requirement is 240 mg. In adolescence (from 14 to 18 years old) – 410 mg is needed for boys, and for girls – 360 mg.

The amount of magnesium is seriously reduced with the use of oral contraceptives. Girls require special attention during puberty, all sorts of problems can arise precisely against the background of a lack of magnesium.

It is clear that the dose should be calculated individually, depending on the state of health and characteristics of the human body.

However, you should not yourself prescribe magnesium on your own, since its excess will lead to no less detrimental consequences. The borderline daily threshold of magnesium for an adult is 660-770 mcg, for adolescents up to 760 mcg. If there is too much magnesium, then a person will begin to experience lethargy and apathy, blood pressure can greatly decrease, and there may even be weakness in muscle tissues. In no case should magnesium be abused by persons with cardiovascular diseases, it leads to disruption of the heart and, as a result, to the arrest of this important organ.

Symptoms of a lack of magnesium in the body

As a rule, when symptoms of magnesium deficiency appear, a person blames everything on fatigue. Indeed, it is easy to confuse them:

  • constant fatigue;
  • irritability;
  • muscle spasms, up to the appearance of seizures;
  • dizziness;
  • tearfulness;
  • high blood pressure;
  • nausea, sometimes up to vomiting;
  • numbness of the limbs;
  • perception of any stress as a disaster;
  • constantly capricious mood;
  • confusion in consciousness;
  • anxiety, in some people it even comes to panic attacks;
  • insomnia;
  • persistent headaches;
  • constipation;
  • tooth decay and gum problems;
  • heartburn.

The onset of type 2 diabetes and osteoporosis is often associated with a lack of magnesium in the body. Severe symptoms include arrhythmia or uneven heartbeat, which brings a lot of inconvenience to a person’s life and inevitably leads to the development of more serious cardiovascular diseases.

What foods contain magnesium

This element can be obtained from a fairly wide range of foods. However, it should be remembered that for the normal absorption of magnesium, it is necessary to take calcium, as well as vice versa, the last element is poorly absorbed without the first.

Fresh vegetables are the leaders in magnesium content. Even if you cook vegetables, then in no case pour out the broth, but drink it, it is in it that most of all this useful substance is contained. This is due to the fact that magnesium is an important component of chlorophyll, that is, the pigment of all plants. It is for this reason that there is so much of this substance in food of plant origin. Although recent studies have shown that over the past 50 years, the amount of magnesium in vegetables has dropped dramatically due to the uncontrolled use of fertilizers and chemicals.

It is recommended to increase the intake of vitamin B6, which stimulates the absorption of magnesium. This vitamin is found in almost all vegetables, but if they go through the freezing process, then the vitamin evaporates.

An increased amount of magnesium is required during stress. It is also heavily consumed during fasting. Coffee and alcoholic beverages stimulate the elimination of magnesium from the body, so it is recommended to reduce them in your diet.

Avoid fast food, baked goods and drinks with sugar and gas. Although these products do not directly remove magnesium from the body, they are not useful.

Vegetable products

Most magnesium is found in dark chocolate. Only 30 grams of sweetness – 64 mg, which is as much as 16% of the daily required dose.

The following on the list:

  • spinach, an average bunch in size contains 157 mg;
  • Whole wheat baked goods , 160 mg per cup;
  • avocado, 1 fruit contains 58 mg;
  • barley porridge – 150 mg;
  • wheat bran contains 448 mg;
  • a glass of quinoa contains 118 mg;
  • halva from sunflower seeds – 178 mg;
  • buckwheat – 257 mg;
  • potatoes – 31 mg;
  • oatmeal – 129 mg;
  • seaweed 170 mg;
  • tofu, half a glass of which contains 37 mg.

And, of course, these are nuts: peanuts, almonds, cashews. But you should always remember that any nuts are very high in calories and should be consumed in moderation.

Animal products

Most of all magnesium is contained in sturgeon caviar – 129 mg. In other varieties of fish and seafood, there is not much of this substance, most of all in:

  • squid 90 mg;
  • sturgeon 75 mg;
  • sea ​​bass and halibut 60 mg each;
  • pollock 55 mg;
  • shrimp 50 mg;
  • navage and horse mackerel 40 mg each.

Meat products also cannot boast of a large amount of magnesium, but still the element can be obtained from their use:

  • rabbit 25 mg;
  • lean pork 24 mg;
  • beef 22 mg;
  • lamb and fatty pork 20 mg;
  • turkey and chicken broilers 19 mg;
  • chicken, beef liver and kidneys, 18 mg each

Quail eggs contain 32 mg, and chicken yolks contain only 15 mg, and even less protein – 9 mg.

There is not much magnesium in dairy products, but still, even from them, this useful element enters the body. Milk contains only 11 mcg. In whey, yogurt, sour cream, fermented baked milk, only 10 mcg, in kefir – 12 mcg. Cheese contains more magnesium:

  • Brunuste 70 mcg;
  • Parmesan 44 mcg;
  • Swiss made 33 mcg;
  • Edame and Roquefort 30 mcg;
  • Gouda 29 mcg each;
  • Cheddar and Mozzarele 27 mcg;
  • Philadelphia 22 mcg.

Cottage cheese and cream cheese contain only 9 mcg each. And human milk contains only 3 mcg of magnesium.

Foods high in magnesium

To replenish the amount of magnesium in the body, you should lean on the following foods:

nameamount of magnesium, μg per 100 g of product
Wheat flour bran611
Pumpkin seeds534
Soy flour429
Brazilian nut376
Sesame seeds351
Buckwheat grain257
Sprouted wheat germ250
Oat bran235
Pine nuts234
Ginger (dried as a spice)214

It is also recommended to lean on spinach and beans. For a dessert that contains a lot of magnesium, you should choose dried dates or sunflower seeds.

Even instant coffee contains a huge amount of magnesium – 327 mcg.

Based on the foregoing, we can conclude that both magnesium and other micro-macroelements are extremely useful and should be supplied to the body. All of them interact with each other and must be present in the daily diet.

Leave a Reply

Your email address will not be published. Required fields are marked *