Magnesium is an extremely important trace element for the human body. After all, he takes an active part in the formation of bone tissue and tooth enamel. But these are not all the properties that magnesium has. What is the above trace element? This information is quite important, because it allows you to properly plan your daily diet and thus avoid many health problems.
Magnesium - what is this element?
The above substance is an integral component of the teeth and bones of a person and any animal. Plants also can not do without this trace element: it is part of chlorophyll. Magnesium is also present in sea and drinking water. What is this trace element contained in? This question is very important for a person, since a deficiency of the above substance can provoke serious problems with his body.
The main place for magnesium absorption is the duodenum, as well as the intestines. A person should remember two important things:
- alcohol and caffeine contribute to the loss of magnesium in the urine;
- excessive amounts of calcium, sodium, phosphorus and fats interfere with its absorption.
The need for the above trace element increases in the following situations:
- pregnancy;
- taking diuretics;
- regular stress state;
- passion for bodybuilding (the need for the rapid formation of new tissues);
- childhood.
The beneficial properties of magnesium
The above trace element has the following effects on the human body:
- calms nerves and relieves stress;
- eliminates spasms in organs (intestines, bladder and gall);
- normalizes the rhythm of the heart;
- reduces blood coagulation;
- has a vasodilating effect;
- takes part in the formation of tooth enamel and the human skeletal system;
- contributes to the process of separation of bile;
- normalizes carbohydrate metabolism;
- takes an active part in the process of protein formation;
- stimulates the intestines, affecting its peristalsis.
Experts note that if you regularly eat foods containing magnesium, you can avoid many serious conditions, including:
- disorders of the nervous system;
- insomnia;
- hypertension;
- headache;
- stone disease;
- sense of anxiety.
In addition, magnesium reduces the negative effects of menopause in women, while in the stronger sex it improves the functionality of the prostate gland.
Signs of a Shortage of Magnesium
If an insufficient amount of the above microelement enters the body, this is manifested as follows:
- regular dizziness, brittle nails, hair loss and fog before the eyes;
- poor appetite, frequent nausea;
- disorders of the nervous system (anxiety, irritability, nervousness, anxiety, depression);
- lack of strength, sleep disturbance, rapid fatigue, anxious dreams;
- anemia;
- tachycardia;
- disruption of the gallbladder;
- decreased flexibility of the joints;
- problems with the pancreas;
- decreased vascular elasticity;
- blood clots.
In addition, if a person’s diet contains foods containing magnesium for a long time , then his immunity decreases, his body weight increases, and diseases such as hemorrhoids, hypotension, prostatitis, caries develop, and chills of the hands are noted.
The norm of magnesium in the daily diet
The daily requirement of the above trace element for the human body is from 400 to 750 mcg.
It should be noted that it is mainly concentrated in the brain, liver and kidneys. Magnesium is excreted from the body with bile, as well as through sweat and urine.
People with signs of hypotension and impaired heart rate should pay attention to diet. After all, these symptoms may mean that the body contains excess magnesium.
What does it contain? First product group
The above trace element is part of many products, but in different volumes. It is important to consider its amount when planning a diet. Consider products that contain magnesium. What is this trace element contained in?
Conventionally, all products can be divided into two groups: the main sources of magnesium and publicly available.
The first includes:
- pumpkin and sunflower seeds;
- sesame seeds and flax;
- walnuts and pine nuts;
- cocoa powder;
- chocolate;
- beans;
- lentils
- sprouted wheat seeds.
The above products are extremely high in magnesium. Using them daily, you can quickly cover the deficit of this trace element.
For example, in sunflower seeds, about 6 times more magnesium than in rye bread. But you should also remember that the above products are also high in calories, so it is important not to abuse them.
Where is magnesium? In the products of the second group
The above trace element is part of many other, generally available products. This allows people to get magnesium for their body every day. Where is this trace element contained yet?
It's no secret that buckwheat and millet are the record holders in this regard. Also, a lot of magnesium is found in wheat bran and grains, peas, corn, rye bread. This trace element is present in many vegetables, including:
- Tomatoes
- White cabbage;
- beet;
- potatoes;
- onions and chives;
- pumpkin.
Fruits are also no exception and are rich in this trace element, especially bananas, apples and plums. What fruits contain magnesium when they are dried? The answer to this question is simple. Dried apricots and figs are quite rich in them and can safely provide the daily requirement of the body.
In addition, magnesium is found in dairy products (yogurt, cottage cheese, cheese, sour cream), in meat (pork, rabbit, veal), in fish and other seafood, as well as in eggs.
What vitamins contain magnesium? These are Nutrilite, Complivit, Centrum, Merz, Multi-Tabs and others.
Many products containing the above trace element are publicly available, so using them daily is not difficult.