What foods contain the most magnesium. Table


Magnesium – what is its role in the human body

  1. Promotes the proper development of bone tissue.
  1. It helps to eliminate spasms in the muscles of vital organs, including – reduces the likelihood of a heart attack, as it can relieve the destructive tension of the heart muscle.
  1. Preventive measure against mucosal inflammation.
  1. Expands blood vessels.
  1. It has a beneficial effect on the beauty and health of the skin.
  1. Improves absorption in the intestine, and also improves its motility.
  1. Helps regulate metabolic processes
  1. Prevention of diabetes.
  1. Stimulates the secretion of bile.
  1. Helps remove excess cholesterol.
  1. Supports the body’s immune system.
  1. It has a positive effect on the health of the heart and blood vessels.
  1. Strengthens the enamel of the teeth.
  1. Prevents the deposition of kidney stones.
  1. Reduces PMS pain.

And one more interesting fact: magnesium is famous for its help to people suffering from hangover syndrome.

The body’s need for magnesium is the norm

In the bulk, the source of magnesium for humans is everyday food. Of course, the daily rate is a very conditional concept, since the need for magnesium is influenced by age, gender, and the general physical condition of the body.

It is conventionally considered to be the norm from 300 to 500 mg.

The need increases in the presence of intense physical or intellectual stress.

For children, the norms are significantly different.

The optimal calculation for children under 10 years old is 6 to 1. That is, 6 mg of a macronutrient to 1 kilogram of weight.

What do we need magnesium for?

Back in the early twentieth century, doctors would never have thought to associate irritability, frequent mood swings, night cramps in the legs and palpitations with a lack of some minerals in the body. The food was healthy and balanced. In the 50s, with the development of the food industry, doctors started talking about magnesium deficiency, and in 1995 WHO officially recognized it as a pathological condition.

The role of magnesium in the body

In a complex chemical laboratory – the human body – the role of magnesium can hardly be overestimated:

Organs, systems and processes Mineral functions
Immunity Participates in the formation of antibodies
Heart and blood vessels
  • necessary for the normal functioning of the heart muscle;
  • maintains the elasticity of blood vessels and reduces their resistance, normalizing blood pressure;
  • prevents the deposition of calcium on the walls of blood vessels.
Nervous system Coordinates the work of nervous and muscle tissue, reducing excitability (eliminates convulsive readiness).
Metabolism
  • participates in DNA synthesis;
  • utilizes waste generated in the process of carbohydrate metabolism;
  • necessary for the absorption of vitamins B1 and B6, and calcium.
Skeletal system
  • participates in the processes of bone tissue formation;
  • essential for dental health.
Hormonal system Participates in the production of the hormone estrogen and testosterone

And that’s not all, we have not yet looked deep into this laboratory. During pregnancy, normal levels of this mineral are of particular importance. It is necessary for both the woman and the fetus.

Indicates a lack of magnesium in the body

Magnesium deficiency symptoms are observed in most of the urban population. How can you help yourself not only to preserve, but also to replenish the reserves of a much needed mineral in a timely manner? It is best obtained from food. What foods contain the most magnesium?

Lack of magnesium – the main reasons

Most often, magnesium deficiency is due to insufficient content in the daily diet.

In addition, there is a genetic deficiency in magnesium, but this is the rarest case. Also one of the problems is modern methods of food processing.

In agriculture, chemicals are often used to treat plants, and magnesium will also be lost if the product is kept in water for a long time.

Also, the problem may lie in a number of other reasons.

  1. Overweight problems.
  1. Impaired renal function.
  1. Abuse of fatty foods, sweets and excess salt in food.
  1. The use of diuretics.
  1. Unbalanced diet, strict diets.
  1. Pregnancy.
  1. Excessive consumption of coffee and strong tea.
  1. Stress.
  1. Alcohol consumption.
  1. Diarrhea.
  1. Problems with the assimilation of the element, due to an excess of lipids, phosphates and calcium.
  1. Problems with insulin production.
  1. Heavy metal poisoning.
  1. Violation of the intestinal absorption functions associated with diseases.

Foods containing magnesium in an easily digestible form

Magnesium in the human body, its role

The first steps in magnesium bioavailability are mechanically chewing food and exposing it to stomach acid. Once broken down, the mineral is well absorbed in the small intestine. There it passes from the “villi” to the capillaries, which are in the small intestine. Further, it is absorbed in small quantities in the large intestine. Thus, the full assimilation of a trace element in the body occurs:

  • 40% of consumed magnesium is absorbed in the small intestine;
  • 5% is absorbed in the colon;
  • 55% remains in the body as waste.

Depending on the type of magnesium consumed and the person’s health, these figures may be higher or lower. The total absorption of a trace element in some people is below 20%. “Absorption of magnesium” is the term used to refer to the entry of magnesium into the bloodstream through mechanisms in the small intestine. Foods that can promote optimal absorption of the mineral:

  • Fructose and complex …

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