Which foods contain magnesium

Which foods contain magnesium


  • Properties and action of magnesium
  • Magnesium norm in the diet
  • Signs of magnesium deficiency
  • Causes of magnesium deficiency
  • Magnesium content in food products

For maintenance of health, prevention of various diseases, it is necessary that the diet contains important trace elements: iron, copper, potassium, magnesium. Regular use of products containing magnesium – a wonderful prevention of heart disease, blood vessels, thyroid gland, diabetes, stomach ulcers.

. It increases the stability of the heart muscle to oxygen deficiency, normalizes the rhythm of its contractions, reduces the coagulability of blood. This is why, in the case of hypertensive crisis, an injection of magnesium sulphate делают is made.

Foods rich in magnesium have a diuretic, vasodilating effect, increase the separation of bile, stimulate intestinal motility and motor activity of the gallbladder, which is especially important in the elderly. Nutrition with appropriate products prevents inflammation of a different nature, contributes to their prompt elimination.

Through the dilated vessels, more oxygen enters the tissue, which serves as a remarkable prevention of malignant neoplasms.

The intake of a sufficient amount of magnesium with food allows us to conserve adenosine triphosphate , a universal source of energy for biochemical processes. Energy is released by contact of adenosine triphosphate with water.

Useful element also increases the activity of about 300 different enzymes involved in energy production, regulating the activity of the cardiovascular system, the level of cholesterol in the blood.

Its sufficient intake is important for neuromuscular conduction, including synapses , places of nerve connection with the recipient of the signal, optimal muscle contraction.

Foods that contain magnesium help to avoid nervous diseases, insomnia, anxiety, headaches, and eliminate anxiety. In addition, an important element helps to adapt to cold, participates in the formation of bone tissue, tooth enamel, carbohydrate metabolism and protein formation.

The inclusion of foods containing magnesium in the diet is necessary for the assimilation of potassium and calcium, phosphorus metabolism, which helps reduce blood pressure. A sufficient supply of an element with food prevents the formation of stones in the kidneys, gall bladder.

Products containing magnesium help to reduce the negative manifestations of the female menopause . In addition, the corresponding diet of men improves the function of the prostate .

Magnesium norm in the diet

Which foods contain magnesium

The daily requirement for an important microelement coming from food is 500-750 mkg.

Its greatest concentration in the liver, kidneys, brain. Within a day a significant amount is excreted with bile, and also through urine and sweat.

The diet should be adjusted for hypotension or heart rate slowing , as these diseases indicate an excess of magnesium intake. As a result, the element-calcium antagonist begins to be worse absorbed.

As a rule, with excessive intake of a trace element, it is naturally eliminated with a liquid stool. Overabundance can cause a certain euphoria. It is eliminated by taking significant doses of calcium preparations.

Signs of magnesium deficiency

Which foods contain magnesium

  • Frequent dizziness, fog before the eyes, hair loss, brittle nails.
  • Appetite worsens, it makes you sick.
  • There are twitching eyelids, cramps and spasms. Feeling of unfounded fear, anxiety, anxiety, depression, nervousness and irritability.Sensitivity to weather changes can develop.
  • There are no forces, fatigue begins quickly, it is often felt in the morning. Sleep disturbed, dreams disturbing, awakening difficult. The reason for this condition is a lack of magnesium, which makes it possible for the adrenal glands to develop enough hormones only in the evening, which is manifested by vivacity and activity.
  • Develops tachycardia (heart palpitations) or anemia (anemia).
  • The amount of calcium on the walls of the vessels increases, which makes them lose elasticity, atherosclerosis develops. Increases the likelihood of blood clots. A significant lack of magnesium is found in the area of ​​the heart muscle affected by myocardial infarction .
  • Violated the work of the gallbladder, pancreas. In the kidneys degenerative changes develop, stones are formed because of the lack of counteraction to excessive assimilation of calcium.
  • The flexibility of the joints deteriorates.

In the long-term absence of foods containing magnesium in the diet, immunity weakens, body weight increases, caries occur, chilliness of the hands, hypotension or hypertension is diagnosed, prostatitis, hemorrhoids develop.

Causes of Magnesium Deficiency

Which foods contain magnesium

Deficiency of an important element, as well as zinc and iron, is typical for the majority of Russians. Why, despite the fast, tasty and plentiful food most people have a massive shortage of essential trace elements?

First of all, because of the nutrition of processed, canned products, the use of thermal and mechanical processing in the preparation of various dishes. For example, in canned green peas, compared with the original product, the magnesium content is reduced by half.

The introduction of modern technologies of cultivation and harvesting in agriculture led to a sharp shortage in magnesium products. In fresh apples, it became less by 80%, in cabbage four times compared to those grown in the garden plot.

  • One possible way to get the necessary daily rate of trace elements is to increase the consumption of the corresponding products.
  • Another way to deliver the necessary vitamins and microelements involves the independent cultivation of vegetables and fruits. A certain help with the gradual transition to a natural healthy diet will be the use of artificial vitamin and mineral complexes.

In addition, the actual content of certain micronutrients in store products is often lower than indicated in the directory due to non-compliance with the conditions for harvesting, processing and storage. Vitamins and trace elements in meat and fish products are also destroyed when they are stored for a long time in a frozen form.

Deficiency is also caused by the lack of appropriate products in the diet, a number of other reasons:

Stress . First of all, they are exposed to senior officials. As a result of a strong ten-minute stress, half the daily amount of an important trace element is consumed. In addition, the development of magnesium deficiency contributes to a sedentary lifestyle, irregular irregular nutrition, which is typical for spending a lot of time in front of the computer.

Taking diuretics . Through the urinary system, the body leaves important trace elements: calcium, potassium, magnesium, phosphorus.

Increased sweating . Since then, also various useful elements are distinguished: sodium, potassium, magnesium, zinc.

Health problems . Lack of magnesium occurs as a result of intoxication, diabetes, kidney disease, frequent diarrhea.

Unbalanced power supply . Deficiency of magnesium is found in coffee lovers, as well as with excessive consumption of products containing antagonist elements, phosphorus, calcium, zinc.

Magnesium content in foodstuffs

Which foods contain magnesium

For quick elimination of the lack of a microelement, it is useful to include in the ration wheat bran .This product is the record holder for the content of magnesium.

The following high-calorie foods also have a high content of the necessary trace element:

  • pumpkin seeds;
  • sunflower seeds;
  • flax seeds;
  • sesame seeds;
  • cedar and walnuts;
  • chocolate;
  • cocoa powder;
  • lentils, kidney beans;
  • germinated wheat seeds.

When using a healthy product – sunflower seeds containing six times more magnesium than in rye bread, the body also receives a lot of vitamin E.

Pine nuts lack cholesterol, but a lot of protein, which is especially useful for those who switched to vegetable nutrition. This protein is almost completely absorbed. In addition, pine nuts contain various vitamins, as well as magnesium, potassium, calcium, phosphorus.

Walnuts are rich in vitamin composition, contain essential oils, phytoncides, tannins, potassium, calcium, phosphorus and magnesium, it is also found in almonds , peanuts , hazelnuts .

Inclusion in the diet of natural chocolate , rich in magnesium, calcium, manganese helps effectively cope with stress. In addition, the phenylethylamine , a “love substance”, made up of chocolate, allows you to feel yourself, as if the wings have grown.

Using sprouted wheat grains , one of the products rich in magnesium, it is possible to quickly eliminate the deficiency of this trace element. In the process of growth, starch is converted into components that are much more easily absorbed by the body. In the finished product, the content of magnesium and zinc increases threefold. The amount of vitamin C increases five times, beta-carotene and vitamin E are synthesized.

For the germination, the seeds are filled with a minimum of warm water, so that the water hardly covers them. The dishes are covered with cardboard and placed for a day in a warm place. The germinated grains are washed and dried on a towel. There are half an hour before meals. You can grind the grain in a coffee grinder.

In traditional products – cow’s milk , cheese , yoghurt – a relatively small amount of magnesium. Its content is higher in dry or condensed milk.

High content of microelement in buckwheat and oat croup . Buckwheat is especially useful for people suffering from diabetes, as well as overweight.

Richly useful trace element millet . In addition, millet stimulates the function of hematopoiesis, slows the growth of tumors, has a diuretic effect.

Another useful product, sea kale , contains salts of magnesium, potassium, sodium, phosphorus, iron, iodine. This composition is not very caloric, and therefore is especially useful in excess body weight.

Apricots also refer to products in which there is magnesium. Fruit improves memory, increases efficiency, helps to cope with stress.

A certain amount of magnesium contains the following products:

  • mushrooms;
  • rice, rye, peas, corn, barley;
  • sea fish;
  • bananas, prunes;

  • cabbage, potatoes, beets, tomatoes, Jerusalem artichoke, parsley, celery.

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