The content of the article
- What are the benefits of magnesium??
- What is the norm of magnesium for humans
- Which foods contain the most magnesium?
- Plant Products
- List of animal products
- Table of foods containing magnesium.
Magnesium refers to those substances without which the activity of the body is impossible: its regular intake ensures the normal activity of many systems and organs. It is proved that magnesium deficiency slows down and worsens many important processes in the body. Magnesium, which affects protein synthesis, takes part in 360 important metabolic processes. What is its benefit, what is the daily intake of this substance?
What are the benefits of magnesium??
Magnesium deficiency affects the work of the heart, kidneys, endocrine system, and brain. The metabolic processes are inhibited, the absorption of vitamins worsens. As a result, your health deteriorates, and your performance decreases. The nervous system is particularly affected, and resistance to stress is reduced. Magnesium is useful for the following organs and systems of the body:
- Muscles, joints. Magnesium deficiency can cause muscle cramps. Lack of magnesium is especially dangerous with an excess of calcium: stones begin to accumulate in the gallbladder and kidneys.
- Hearts. According to scientists, 80% of people with heart and vascular diseases had magnesium deficiency. When replenishing the reserves of this substance, the work of the heart improves, arrhythmia is eliminated – the heart works more rhythmically and more stable.
- Vessels. The vessels of the brain contain twice as much magnesium as the vessels of other parts of the body. The lack of this trace element has negative consequences for the vessels of the brain: blood clots begin to form in them, which is fraught with the risk of developing a stroke. According to some reports, magnesium deficiency is the cause of headaches, migraines, high blood pressure.
- Nervous system. Lack of magnesium is the cause of abnormal functioning of nerve cells. As a result, nerve cells are constantly in good shape and do not go into relaxation mode..
- Pancreas. Magnesium improves the pancreas, resulting in a sharp decrease in blood sugar.
What is the norm of magnesium for humans
It is estimated that the human body contains about 20 grams of magnesium. The organism is saturated with this microelement not only from food products, but also from water. Every day, the human body consumes 380-450 milligrams of this substance. Serious physical and psychological stress increases the consumption of magnesium, but if a person abuses alcohol, the need increases.
Which foods contain the most magnesium?
Chronic magnesium deficiency is a common phenomenon. The reasons for this are malnutrition, stress, alcohol, and poor ecology. To eliminate the deficiency, nutritionists recommend consuming more foods rich in magnesium. These are mainly products of plant origin, although animals also contain a lot of this useful substance. Here are some foods that contain magnesium in maximum amounts:
- wheat (bran)
- wheat grains (sprouted)
- cocoa
- soya beans
- cashew
- peanut
- unpolished rice
- almond
- oat flakes
- white beans
Plant Products
Magnesium contains most plant-based products, but there are those where it is especially abundant. The maximum amount of this trace element is found in nuts, cereals and legumes, slightly less – in vegetables, dried fruits, herbs. Such a variety of foods rich in magnesium allows you to replenish its reserves, regardless of the season.
Nuts
- sesame
- pine nuts
- cashew
- almond
- peanut
- walnuts
- sunflower (seeds)
- hazelnut
- pistachios
Cereals, Beans
- buckwheat
- oatmeal
- millet
- beans
- green peas
- lentils
- beans
Greens, vegetables
- spinach
- parsley
- arugula
- dill
- garlic
- carrot
Fruits, dried fruits
- dates
- prunes
- persimmon
- banana
- raisins
List of animal products
Make your diet so that every day eat foods of both plant and animal origin. It is important not to forget about the consumption of animal products: some useful substances are contained only in them. To maintain the maximum amount of magnesium when processing meals, nutritionists recommend cooking, rather than frying eggs, meat and fish. A lot of magnesium contains:
- the eggs
- hard cheeses
- pork
- beef
- sea fish
- milk
Table of foods containing magnesium.
Products | Magnesium content (mg per 100 g.) |
---|---|
Wheat bran | 586 |
Cocoa | 420 |
Wheat grains (sprouted) | 320 |
Sesame | 320 |
Cashew | 270 |
Soybeans | 260 |
Buckwheat | 260 |
Pine nuts | 230 |
Almond | 230 |
Pistachios | 200 |
Peanut | 180 |
Hazelnut | 170 |
Unpolished rice long | 160 |
Oat flakes | 140 |
Barley groats | 138 |
Oat groats | 137 |
Millet groats | 132 |
Beans | 130 |
Green peas (fresh) | 105 |
White bread with bran | 92 |
Parsley | 85 |
Dates | 85 |
Lentils | 80 |
Spinach | 79 |
Dill | 70 |
Rye bread with bran | 70 |
Polished rice | 64 |
Hard cheese | 40-60 |
Persimmon | 56 |
Fennel | 49 |
Eggs | 47 |
Arugula | 47 |
Prunes | 44 |
Fresh corn | 43 |
Carrot | 38 |
Chicken meat | 37 |
Raisins | 31 |
Herring | 31 |
Garlic | thirty |
Banana | 27 |
Pork | 27 |
Beef | 27 |
Broccoli | 24 |
Milk | 12 |
Could you please provide me with a list of foods that are high in magnesium? I am interested in incorporating more magnesium-rich foods into my diet and would love some suggestions. Thank you!