Every day we need certain macronutrients and vitamins. As you know, a person does not need macroelements so urgently. Nevertheless, this does not mean that we can do without them. One of the most important macrocells is magnesium.
The role of magnesium in the human body
The fact is that in a small amount of macrocells are vital for a person. Today we will talk about one of such substances as Mg. And first, let's see why it is needed and what are the consequences of a lack of magnesium in the body.
To begin with, magnesium plays an important role in metabolism. He, along with other elements, takes part in various reactions. It helps to produce protein, and is also necessary to cleanse the body of harmful substances, break down glucose and assimilate vitamin C. And, most importantly, Mg takes part in the process of growth and regeneration.
Magnesium is actively involved in the processes of the body during interaction with calcium. This is how the tone is regulated, muscles contract and the arteries expand. It is known that at the optimal dose of calcium and magnesium, their ratio should be equal to 2: 1, respectively.
Magnesium is also needed for the nervous system. Thanks to him, the movement of ions occurs. Increased insulin secretion and its better penetration into cells is another important role of this element.
In general, the benefits of magnesium cannot be overestimated. It helps with chronic fatigue, takes care of normal bone growth, reduces cholesterol, participates in energy production, has a beneficial effect on the heart and blood vessels, is necessary for healthy teeth and strengthen enamel.
Magnesium is needed for the absorption of calcium in the body, and that in turn helps to absorb magnesium. That is, you should consume foods containing both elements daily.
Signs of deficiency
Signs of a lack of magnesium in the body can easily be confused with the symptoms of other diseases. The main ones are fatigue and fatigue. Appearance worsens: hair loss, brittle nails, and caries may occur.
Another symptom is irritability. In addition, sleep and performance deteriorate. With severe magnesium deficiency, headaches, memory impairment, abdominal pain, digestive system disorders, constipation or diarrhea can occur.
Daily rate. What to do with a lack of magnesium?
For every person, the body requires an unequal amount of certain elements. It depends on his personality, as well as on the number of elements that are already in the body. One and the same element may be in shortage in one person, and in excess in another. Nevertheless, the norms of consumption of certain elements for a person have long been developed.
For example, children under 3 years of age need about 80 mg of magnesium, children from 4 to 8 years old - 130 mg, from 9 to 13 - 240 mg, adolescents - 300-400 mg, men - 400-420 mg, and women, compared to men need it a little less. Their daily norm is 300-320 mg.
But this figure is not always constant. For example, women during pregnancy need more magnesium than on ordinary days. What to do if this element in the body is much less than necessary? You can, of course, seek the advice of a doctor who will prescribe you a drug to increase magnesium.
However, it is possible to increase the content of this microelement independently. Not only tasty, but also very useful products will come to the rescue. Thanks to them, you will not only increase the magnesium content in the body, but also acquire other useful elements. So which foods are rich in magnesium?
Nuts
In one of the first places are cashew nuts. It is really not only very tasty, but also beneficial for our body. Magnesium in this product is quite a lot, about 270 mg, and this is an almost daily norm. Eating these foods daily, you will improve the nervous system, calm the nerves. In addition, magnesium reduces pressure, strengthens teeth. By the way, in case of a problem with teeth, it is even recommended to put grated nut on the pain area.
This method improves teeth and reduces pain.
Buckwheat
This is the next versatile magnesium-rich product. Why universal? This product is used for a wide variety of purposes. Buckwheat is very rich in vitamins and useful elements. Magnesium contained in it has an antidepressant effect.
Its in this product contains about 260 mg. To preserve all the beneficial substances, it is recommended to use raw buckwheat.
Magnesium in nuts
We have already mentioned cashews, but magnesium is also found in large quantities in other nuts. These are almonds, walnuts, pistachios, hazelnuts, peanuts, pine nuts. The magnesium content in them is from 120 to 230 mg. Eating nuts daily is a great way to increase the amount of magnesium and other nutrients in your body.
To preserve all this stock, you need to eat nuts that have not been subjected to heat treatment. Same thing with the seeds. It’s better not to fry, but let lie in the sun. In this case, the content of nutrients, especially magnesium, will be high.
Nuts, as a rule, we do not eat as often as we would like. You should pay attention to this and include them in your daily diet.
Mustard
A lot of magnesium and mustard, about 120 mg. In general, the chemical composition of mustard is very diverse. These are fats, sugar, vitamins, K, Na, Ca, Mg.
The latter will help lower the pressure. Despite the fact that this product is more for an amateur, it is very useful for the body.
Barley grits
The next product, rich in magnesium, should rightfully be called barley groats. It contains approximately 150 mg of magnesium. Barley groats are high in fiber and very nutritious.
Porridge
Since childhood, everyone knows and dislikes many foods such as oatmeal and millet. But in vain. Only at a more mature age do we understand the full benefits of these products. Potassium, calcium, phosphorus, iron, proteins, fats and many other essential elements enter the body along with these cereals. Magnesium is also present here, of course. Its content in oatmeal and millet porridge is approximately the same - 130 mg.
Legumes
Peas and beans are two more foods with a fairly high magnesium content. Yes, it is not only an ideal source of protein.
They contain approximately 100 mg of this element. Beans and peas contain a huge amount of nutrients necessary for the normal functioning of the body. Magnesium contained in these products has a beneficial effect on the heart and blood vessels.
Seafood
Another product rich in magnesium salts, for an amateur. This is sea kale and really not everyone loves it. The content of this trace element in it is 170 mg. The content of nutrients in seaweed is several times higher than their content in ordinary.
As for magnesium, it is 11 times more in seafood compared to simple cabbage. And what can we say about other useful elements! In general, it is sometimes worth consuming cabbage in any form.
This was a list of foods rich in magnesium. But that is far from all. There are still a huge number of products containing this useful trace element.
The benefits of magnesium-rich foods for pregnant women
During pregnancy, it is especially important to consume vitamins and various useful elements.
Everyone, for sure, knows that in this position the usual daily norm of important substances is often not enough. This happens with magnesium. We have already said that pregnant women should use it more than usual. It is worth remembering that magnesium is necessary not only for the mother, but also for the child.
During pregnancy, it is important to eat the following foods: buckwheat, oatmeal, eggs, fish and seafood, bananas and nuts. The same applies to foods rich in magnesium. For the heart, they will become indispensable helpers.
Magnesium record holder
In order to quickly increase the content of this element in the body, it is necessary to eat foods rich in magnesium for humans. We talked about the most important ones above. Well, of course, it’s worth saying about the product, which is in the first place.
Wheat bran is the record holder for magnesium. They contain more than 600 mg. There are various types of bran, which are useful to add to dishes. Bran will be especially useful to those who have problems with digestion. It is better to use them raw. We talked about what you need to eat with a lack of magnesium, and now we’ll talk about what you should not do.
Causes of a lack of magnesium in the body
First, animal fats and proteins interfere with the absorption of magnesium. It is not recommended to eat them in large quantities. If you often eat low-calorie diets, then you most likely have magnesium deficiency. The use of soft water also leads to this.
In the case when a person is obese or diabetes, often there is a lack of this important trace element. Excessive consumption of alcoholic beverages not only depletes magnesium reserves, but also leads to other serious consequences.
In addition to such a lack of magnesium, such factors as stress, high consumption of carbonated, alcoholic drinks, coffee, and sugar also lead. This also includes smoking, lack of light, taking various kinds of drugs.