Magnesium content in food: table. The Benefits of Magnesium

The fact that vitamins are needed for our body, like the air, everyone knows today. However, no less important are macroelements, the need for which is often simply forgotten. Today we want to talk about an element such as magnesium. It is not for nothing called the "metal of life". Without it, neither plant nor animal will survive. Speaking of the human body, magnesium first of all helps to keep the central nervous system in tone. However, this is one of the functions, and they are estimated by doctors more than 300.

The Benefits of Magnesium

Let's spend a little more time figuring out what role this macrocell plays in our body. As we have already said, it is magnesium that helps to relieve nervous tension. A sufficient amount of it promotes normal peristalsis of the intestine 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 is in great need of this element. With it, the strength of bone tissue is maintained, blood pressure is regulated, and migraine attacks become more rare. But even this is not all. Magnesium improves immunity, helps in the prevention of diabetes, reduces the manifestations of PMS and menopause, and participates in protein, carbohydrate and lipid metabolism. There is something to think about!

Magnesium sources

In fact, to provide the body with this element is not difficult. It is contained in a large number of products, so you only need to eat regularly, qualitatively and fully, and there will be no health problems. The main sources are salt, food and hard drinking water. Full nutrition can fully meet the needs of your body. We'll tell you how much magnesium is in food. 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 grains and dark chocolate, rye bread and avocado, sea kale and nuts, dried fruits and beans. As you can see, there is nothing difficult in providing your body with the necessary substances. But why do people experience a deficit of this element if there are so many of its sources around? Is it possible that 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, this affects most of the inhabitants of Russia, despite the abundant and delicious food. Why is this happening? First of all, because of the food processed foods. For example, green peas are an excellent source of magnesium, but in the 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 content of magnesium in food is reduced. The table clearly shows that in store fresh apples its quantity is reduced by 80% in comparison with those grown on its site. In cabbage, its content decreased fourfold.

The modern rhythm of life as the main factor in the lack of magnesium

Indeed, our way of life greatly affects the body's need for certain elements. Even if we take as a basis the same magnesium content in food (the table will tell you about each of them separately), then each person will use this macrocell at different rates. First of all, a high intake of magnesium is observed when you are experiencing stress. This phenomenon is becoming the norm for leading workers. A sedentary lifestyle and an irregular diet also require more of this element from you, that is, you need to study products with the maximum content of magnesium. The table will greatly simplify your task, you will only have to check your menu with it on a daily basis.

Accelerates the consumption of magnesium and the use of diuretics, and in this case the body also loses calcium, potassium and phosphorus. With excessive sweating along with sweat, a person also loses a number of trace elements. A lack of magnesium can be observed if you have certain health problems. Intoxication, diabetes, kidney disease, diarrhea - all this leads to a rapid loss of it. If you like strong coffee, then prepare for the fact that magnesium will have to be used 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 useful properties of this macrocell become apparent when you analyze the consequences of its shortage. Pay attention to your food costs, if you have frequent dizziness, brittle hair and nails. Once again, review whether there is enough magnesium in the diet, if:

• The appetite drops sharply, and begins to vomit;
• The flexibility of joints worsens, there are pains in the knees and elbows;
• Convulsions occur, anxiety and anxiety are felt;
• The work of the pancreas and gallbladder is disrupted;
• Develops a tachycardia;
• Weakness, fatigue right from 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 monitor the magnesium content in food (table). The magnesium norm per day will be considered further by us.

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 bring your daily diet. That's when the table of foods containing magnesium will be most informative. The daily norm of this important macroelement is 500-750 μg. During the day, it is excreted with bile, through sweat and urine.

If you notice hypotension and 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 a liquid stool.

We plan a daily diet

In fact, you will not need heroic efforts or big financial investments. A table of foods containing magnesium demonstrates 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. Support the optimal level of magnesium in the body will help fresh meat (not subjected to several times to freeze) and dairy products. From the same series, you can distinguish buckwheat and bran, millet and legumes. If you are a vegetarian, then pay attention to 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.

Calorie sources of magnesium

Will help to find the magnesium content in the food table. Than this element is useful, we have already found out. The main products that should make up most of your diet have also been described. Do not forget about high-calorie, but useful and quite tasty additives and fillers. These are pumpkin seeds and sunflower seeds, flax seeds and sesame seeds, nuts, chocolate and cocoa powder, as well as sprouted wheat seeds. Follow our simple recommendations and be always healthy!