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

Nutrition is considered to be fully balanced, subject to the observance of norms of not only fats, proteins and carbohydrates. It is very important not to forget about vitamins and minerals. The fact that ordinary products contain magnesium, potassium and other elements of the periodic table, many do not even guess. But their lack can seriously affect the well-being and the whole organism. What is the relationship between the presence of food, for example, magnesium and the development of certain diseases? Consider more information on this topic.

Signs and effects of chronic magnesium deficiency

In combination with potassium and phosphorus, this trace element ensures the rhythmic functioning of the heart and the general excitability of the nervous tissue. Therefore, a lack of magnesium primarily affects the level of blood pressure and the proper functioning of the “main motor”. Frequent heart rhythm disturbances, muscle cramps and cramps can be the first signs of a deficiency of this trace element. At risk are people with diabetes and having impaired renal function. Chronic fatigue syndrome and constant mental and psychological overload caused by stressful situations are also not good. The consequences can be quite dangerous: sleep disturbance, constipation, interruptions in the work of the heart, fatigue, irritability. To prevent this from happening, you need to know which foods contain magnesium in sufficient quantities for the normal functioning of the body. We will also get acquainted with the norms depending on age and gender.

Daily requirement for magnesium

Nutritionists and biochemists agree on the necessary daily intake of this element. 300-400 mg of magnesium is enough for an adult. Moreover, with age, this norm decreases slightly - up to 250 mg. There are some features of the need for it in women during pregnancy and lactation. For proper nutrition of the future baby and his mother, the presence of up to 1000-1200 mg of magnesium in the daily diet is necessary. In children, this figure varies, depending on age, from 140 to 350 mg.

How to choose the right menu, which foods contain magnesium in sufficient quantities? You can provide his daily requirement by eating, for example, several pieces of bread with bran per day. Or eat more foods such as nuts, herbs, 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.

What foods contain the highest amounts of magnesium?

The data are presented in the table on a decreasing basis from larger to smaller. We list the foods containing magnesium in the largest quantities.

Other products contain less magnesium. Make a daily menu based on the information given. In rare cases, a doctor may prescribe medication “saturation” of the body with magnesium using tablets.