Which foods contain magnesium and why is it important to consume them regularly?

The food is considered to be fully balanced, provided that the norms of keeping not only fats, proteins and carbohydrates are observed. It is very important not to forget about vitamins and microelements. The fact that ordinary products contain magnesium, potassium and other elements of the periodic table, many do not even guess. But their deficiency can seriously affect the well-being and the whole organism as a whole. What is the relationship between the presence in food, for example, magnesium and the development of certain diseases? Let's consider the information on this topic in more detail.

Signs and consequences of chronic magnesium deficiency

In combination with potassium and phosphorus, this microelement provides rhythmic work of the heart and general excitability of the nervous tissue. Therefore, the lack of magnesium influences, first of all, the level of blood pressure and the proper activity of the "main motor". Frequent violation of the rhythm of the heart, muscle cramps and spasms may be the first signs of a deficiency of this trace element. At risk are people with diabetes and those with impaired renal function. The syndrome of chronic fatigue and constant mental and psychological overload caused by stressful situations also do not work. The consequences can be quite dangerous: sleep disturbances, constipation, irregularities in the heart, fatigue, irritability. To prevent this from happening, you need to know what foods contain magnesium in an amount sufficient for the normal functioning of the body. Also get acquainted with the norms depending on age and sex.

The daily requirement for magnesium

Nutritionists and biochemists agree on the daily consumption of this element. Adult person is enough 300-400 mg of magnesium. At the same time, this norm decreases slightly with age, to 250 mg. There are some features of the need for it in women during pregnancy and lactation. To fully nourish the future baby and his mother need the presence of up to 1000-1200 mg of magnesium in the daily diet. In children this figure varies, depending on the age, from 140 to 350 mg.

How to choose the right menu, which foods contain magnesium in sufficient quantities? It is possible to ensure its daily requirement, eating, for example, several pieces of bread with bran per day. Or eat more foods like nuts, greens, legumes, corn, liver, rabbit or veal meat, chocolate, cheese, seafood, cottage cheese, eggs. More details about the concentration of this trace element can be found below.

Which foods contain magnesium in the largest amount?

The data are presented in the table according to the principle of decreasing from the greatest to the smaller. We list the foods containing magnesium in the largest amount.

Other products contain magnesium in smaller amounts. Make a daily menu based on the information given. In rare cases, a physician can be prescribed medication "saturation" of the body with magnesium using tablets.