What foods have the highest magnesium content? Foods rich in magnesium. The norm of magnesium in the daily diet

Magnesium is widely distributed, it is part of chlorophyll, it is required for growth, flowering, and the formation of plant seeds. All green parts of the plant include this element. But what foods contain the most magnesium than what households feed?

A person should eat foods rich in magnesium daily. Adults require an average of 300-400 mg per day, this amount of Mg is necessary to maintain a blood concentration of 0.65 - 1.05 mmol / l.

Most magnesium is found in food plant origin. Mg is concentrated mainly in leaves, stems, and seeds.

Magnesium in plant foods

To provide yourself with the daily norm of this macronutrient, it is not necessary to buy rare spices, cook exotic dishes. Foods containing magnesium are always at hand, it is very easy to introduce them into your daily diet.

A lot of Mg is found in wholemeal bread, bran. The champion in mineral content is rice and wheat bran, 100 g of which contains 781 mg and 590 mg of Mg, respectively, which is higher than the daily requirement for a macronutrient.

Fully cover the daily requirement for the mineral 100 g of cocoa powder, which contains 425 mg of Mg. A high concentration of the mineral in seaweed, so in kelp this macroelement accumulates up to 170 mg per 100 g of algae.

Foods with a high concentration of magnesium are common among plants from the legume family, especially in soybeans and beans.

As can be seen from the table, in the first place among plant foods of the legume family, rich in magnesium, are soybeans.

This food product is well balanced in terms of potassium content (24.8% of the daily requirement in 100 g) and magnesium (16.3% of the daily requirement). Not far behind soybeans and peanuts. It simultaneously contains a large amount of Mg, vitamin B 6 and K.

Most magnesium in the seeds. Thus, 100 g of sunflower seeds supply the body with a daily amount of Mg, provided that they are used in their raw form.

Lots of magnesium familiar products nutrition, and, as the table shows, ordinary buckwheat is practically not inferior to cashews in terms of Mg content, and is ahead of almonds and pistachios.

Mg is concentrated in tea leaves. In black long leaf tea, it is 440 mg per 100 g, and potassium - 2480 mg / 100 g, which approaches the daily norm of K, which is 3-5 g.

Bread contains less Mg, which is associated with losses during thermal and mechanical processing. In rye bread it is 46 mg / 100 g, in wheat bread - 33 mg / 100 g.

A little macronutrient Mg is found in vegetables, berries, fruits.

Magnesium in animal products

In food of animal origin, the macronutrient Mg contains less than in vegetable products, and after cooking, the content of Mg decreases by another 35-50%.

In fish, seafood, the mineral is somewhat higher than in red meat, poultry, and dairy products. A little Mg in eggs, so in 100 g raw eggs only 12 mg of a macronutrient, - 13 mg, goose - 16 mg, duck - 17 mg.

After cooking, the concentration of Mg in it decreases. And if buckwheat contains 250 mg / 100 g of a macronutrient, then in buckwheat porridge cooked in water, the amount of this element decreases to 51. Beans also significantly lose magnesium during cooking - from 130 to 35 mg / 100 g.

And by pouring liquid from a can of canned corn, a person deprives himself of 60% of the magnesium that was originally part of the product.

Features of the absorption of magnesium

When choosing foods, keep in mind that most of the beneficial minerals are lost during cooking. It matters in what form the Mg ions are bound in the food. Best absorbed organic compounds magnesium, inorganic are absorbed much worse.

It should be borne in mind that due to irrational use, soils do not contain the required magnesium, plants are deficient in this essential element for photosynthesis, and suffer from chlorosis.

So, apples contain only 80% of magnesium from the norm. Cabbage bought in a store contains 4 times less magnesium than that grown on your own plot.

With age, with hypovitaminosis, lack of minerals, the ability of the digestive tract to absorb magnesium decreases. The need for and is especially high. What foods contain magnesium, potassium and vitamin B 6?

Foods with magnesium, potassium, vitamin B 6

The best source of foods with magnesium and vitamin B6 is plant foods. It is less subjected to thermal and mechanical processing, it can be used raw.

Rich in magnesium and vitamin B6 herbal products: pistachios, garlic, sunflower seeds, sesame, cilantro, hazelnuts, lentils, walnuts. 100 g of raw sunflower seeds, pistachios completely cover the body's daily need for vitamin B6, and contain a lot of Mg.

Potassium, necessary for the absorption of Mg, is often found in large quantities in the same foods that concentrate magnesium. So, in dried apricots K - 1717 mg, Mg - 105 mg, in seaweed, respectively, K - 970 mg, Mg - 170 mg.

Most potassium and magnesium are also found in peanuts, beans, almonds, raisins, prunes, peas, hazelnuts, cashews, cedar, walnuts.

These products are especially useful for people suffering from heart disease, nervous system disorders, and metabolic disorders.

What foods contain magnesium, and what is its use for the body? This question interests many of us. We will talk about this. Magnesium is an essential element that is essential for the proper functioning of the body. It participates in metabolic reactions, regulates the transmission of nerve impulses, affects muscle contraction, and has a relaxing effect. Natural sources of magnesium are fossil mineral deposits, sea ​​water, brine of salt lakes.

The benefits of magnesium for the human body

How useful is this mineral for the body?

1. It is involved in protein synthesis.
2. Normalizes the work of the nervous system and heart muscle.
3. Has a vasodilating effect.
4. Activates bile secretion.
5. Facilitates the condition of women with menopausal disorders.
6. Improves intestinal motility.
7. Promotes the removal of cholesterol.
8. Fights inflammatory processes.
9. Improves the supply of tissues with oxygen.
10. It affects more than 300 enzymes that are involved in the formation of energy.
11. Eliminates stress, anxiety, increased nervous excitability, anxiety.

In order for a person to feel good and be healthy, a balance of elements is necessary. Experts believe that magnesium and calcium should be in a ratio of 2:1. Often there is a clear lack of magnesium, so it is necessary to restore its deficiency.

Magnesium deficiency symptoms

What symptoms indicate a lack of a mineral in the body?

• The appearance of insomnia, deterioration of sleep.
• Decreased performance.
• The emergence and development of osteoporosis.
• Constant headaches.
• The appearance of cardiac arrhythmia.
• Intestinal dysfunction, constipation.
• Twitching of the eye muscles, spasms, convulsions.
• Nausea, poor appetite.
• The appearance of irritability, anxiety, causeless fears, depression.
• The occurrence of tachycardia, anemia.
• The deposition of calcium on the walls of blood vessels, as a result of which there is a loss of their elasticity, atherosclerosis develops.
• Violation of the kidneys.
• Loss of joint flexibility.
• Decreased immunity.

Causes of magnesium deficiency

The main intake of magnesium comes from food. But, despite a varied and tasty diet, the body lacks many important elements. The reason is that a person eats mainly processed and canned foods that are cooked. Vitamins and minerals are destroyed during long-term storage in frozen form.

Application in agriculture modern technologies in cultivation and harvesting lead to the fact that in the products there is a lack of magnesium. Its quantity is much less relative to the products that are grown in the garden. Therefore, it is advisable to consume more home grown foods without the use of harmful chemicals.

With great physical and mental stress, the use of diuretics and laxatives, alcoholic beverages, additional sources of magnesium are needed. It should be borne in mind that the element is absorbed worse in the presence of phytin, a large amount of fat and calcium in food.

There are other reasons that cause a lack of magnesium, and these are:

1. Overweight.
2. Violation of the absorption function of the intestine.
3. Kidney disease.
4. Impaired insulin production.
5. Pregnancy.
6. Eating a lot of fatty and sugary foods.
7. Passion for strict diets.
8. The use of alcoholic beverages.
9. Coffee and tea drunk in large quantities.

The norm of magnesium per day is a relative concept, since it is necessary to take into account the physical data of a person, such as gender, height, weight, age, presence of diseases, occupation. Both a lack of a mineral and its excess are harmful.

• Women - 300-350 mg / day.
• Men - 350-400 mg / day.
• Athletes - up to 600 mg / day.
• Pregnant women - up to 400 mg / day.
• Children - 200 mg / day.

Approximately 35% of the element is absorbed. During the day, a significant amount of the mineral is excreted with bile, urine and sweat. With hypotension, slowing of the heart rate, it is necessary to reconsider the diet, since this condition can often be associated with excessive intake of the mineral in the body. Calcium begins to be absorbed worse, which can have negative health consequences.

What foods contain the most magnesium?

Magnesium enters the body from food, water (hard), salt. A large amount of this mineral is found in wheat bran, cocoa, sesame seeds, cashew nuts, pistachios, pine nuts, almonds, walnuts, figs, dates, dried apricots. good sources magnesium are green vegetables, fresh fruits.

Magnesium is found in cereals (buckwheat, millet), legumes (peas, beans), watermelons, lettuce, tahini halva, seaweed, rye bread, dark chocolate.

Everyday foods such as milk, meat, white bread cannot fully provide the body with this mineral. Therefore, with its deficiency, for the prevention and treatment of diseases, you can purchase the drug at a pharmacy, it is sold without a prescription. But it is better not to self-medicate, but to seek advice from your doctor. Perhaps it will be enough to adjust the diet.

Food table with magnesium (Mg)

Wheat bran - 521 mg.
Cocoa - 441 mg.
Sesame seeds - 355 mg.
Cashews - 271 mg.
Buckwheat - 257 mg.
Almonds - 235 mg
Pine nuts - 233 mg.
Corn flakes - 215 mg.
Pistachios - 200 mg.
Peanuts - 181 mg.
Hazelnut - 171 mg.
Seaweed - 169 mg.
Oatmeal - 134 mg
Sunflower seeds - 128 mg.
Beans - 102 mg.
Spinach - 78 mg.
Dried apricots - 65 mg.
Milk chocolate - 64 mg.
Shrimp - 47 mg.
Fresh vegetables - 26 mg.

Based on the table, we can say which foods contain the most magnesium. Try to diversify your diet with organic, natural products, fresh vegetables and fruits. Products that have undergone heat treatment have lost a large amount of useful substances, and will not be able to satisfy the body's need for vitamins and minerals.

The combination of magnesium and calcium

Long-term use of dietary supplements can adversely affect health. The reason is that with a large intake of magnesium, the absorption of calcium decreases, and its deficiency is formed. In this case, you will have to introduce foods containing calcium into the diet. If you take a mineral for a long time, it is necessary to control its level in the body in order to avoid unpleasant consequences.

Magnesium is involved in many vital processes. It is necessary to maintain female beauty. It slows down skin aging, promotes hair growth, helps strengthen nails. It normalizes metabolism, useful for weight loss.

Now you know what foods contain magnesium, and you can use this information in your daily life.

For the normal functioning of the body, a balance of many substances is necessary, and magnesium is one of them. What is its role in life? What kind of people should suspect its deficiency? What foods contain magnesium and how can you make up for its deficiency? That's what we'll talk about.

It turns out that magnesium is one of the most “popular” metals in nature, without which plant growth is absolutely impossible. A significant amount of this element is found in plant tissues and colors the leaves in green color, such a pigment in botany is called chlorophyll.

Since elementary school we all know about the circulation of substances in nature, that life is impossible without plants, so we can confidently say that magnesium is one of main sources existence of all living organisms.

Since man is a creation of nature, the role of magnesium in his body is enormous, although it is not more than 30 grams in the body. What contains magnesium, in what organs? Most of it is in the bones and teeth, the rest is in soft tissues and liquid media, the concentration of the element is high in the cells of the brain and heart.

The main task of magnesium is relaxation and contraction of muscles, and it is also involved in more than 350 biochemical reactions in one way or another.

His involvement is invaluable in:

• conservation and utilization of energy;
• protein production;
• breakdown of glucose, increased secretion of insulin;
• elimination of toxins;
• absorption of calcium and vitamins C, B1, B6;
• formation of a stable cell structure during growth;
• cell regeneration;
• regulation of the tone of blood vessels;
• transmission of nerve impulses.

Magnesium deficiency causes many problems in the body.

• Cardiology. Increased blood pressure, arrhythmia, heart attack.
• Bones and teeth. Frequent fractures, dental diseases.
• Neurology. Poor sleep, fatigue, irritability, depression.
• Pulmonology. Frequent respiratory diseases, bronchospasm.
• Gastroenterology. Constipation, intestinal disorders, abdominal pain.
• Urology. Formation of oxalate kidney stones.
• Gynecology. Miscarriages, high blood pressure during pregnancy, PMS.

With excess magnesium, hyperfunction of the thyroid gland, a violation in the development of reading and writing skills in children, arthritis, psoriasis are noted.

AT human body Magnesium can only come from food, it is perfectly excreted and is not able to accumulate. So, every day you need to eat right, eat foods rich in it.

The daily requirement for the element varies depending on gender and age.

Symptoms of deficiency and excess

Why does a lack of magnesium appear, because according to statistics, more than 80% of the population suffers from this? Mainly because of its extremely low intake into the body. Other reasons may be a failure in metabolic processes, poor absorption of the element by the intestines, long-term use of certain medications, high cholesterol, rapid leaching from the body with alcohol, diuretics, or increased sweating.

In the case of a low magnesium content in the human body, the following symptoms are noted:

• insomnia, constant fatigue and a broken state even after a long rest;
• nervous excitability, irritability, breakdowns;
• headaches, impaired coordination;
• arrhythmia, pressure surges;
• muscle and stomach cramps;
• dull hair, their loss;
• flaking nails.

An excess is much less common and, as a rule, manifests itself in renal failure, metabolic disorders, and the abuse of drugs containing magnesium. At the same time, a person has lethargy of consciousness, muscle weakness, slowing of the heart rate, low blood pressure.

To avoid magnesium deficiency, you need to eat a balanced diet. With a pronounced deficiency, the doctor will prescribe special preparations containing a large amount of the trace element, and will tell you which foods contain magnesium, a list of products can also be found on the Internet.

Sources of high magnesium content can be called unprocessed foods, i.e. not subjected to heat treatment. Of course, a person cannot eat raw grains or nuts alone, so try to steam, boil or bake in foil - this way more nutrients will be preserved. Do not marinate and avoid frying in oil, but grilling is sometimes very helpful.

It is not recommended to combine magnesium-containing foods with fatty foods and foods rich in iron, calcium, phosphorus, potassium and sodium, otherwise the food will provoke stomach irritation, active formation of salts. In addition, iron does not allow magnesium to be absorbed in the intestines, and potassium helps to flush it out of the body, as it stimulates the kidneys. Coffee, sugar and alcohol are also not best friends magnesium products.

Table with products containing magnesium

Mg can be found literally in everything that is edible, but in different volumes and quantities.

As you can see from the table, these are products of plant origin and have a very high content of the missing element for the body. Some of them even exceed the daily allowance. But you won’t be full of nuts alone, so let’s look at where magnesium is found, in which foods it can be found in sufficient quantities.

The biggest daily rate magnesium intake in men, adolescents and pregnant women. Boys and girls are in the age of active growth. Pregnant and lactating mothers consume protein for the baby. And men, especially those who work hard physical labor need energy restoration. It is these categories that need increased consumption of animal products.

A lot of magnesium is found in seafood and its highest concentration is in red caviar (129 mg). Cod liver (50 mg), squid (90 mg) and fatty fish are also recommended to be eaten more often. From meat products, rabbit meat (25 mg) is in the first place, then beef (22 mg) and pork (20 mg).

Herbal products

All kinds of cereals, legumes and cereals will provide you with enough magnesium. Its content is especially high in sprouted wheat.

Eat lentils, beans, millet. Do not neglect vegetables, a regular borscht set is a good helper in the supply of magnesium. From fruits, lean on bananas, apricots, apples, plums, figs.

In order to effectively and without loss compensate for the deficiency of magnesium in the body, you need to know how it interacts with various substances and elements. Remember that preparations based on it should not be taken after meals, so as not to neutralize the acidity in the stomach.

Magnesium and calcium balance

Since childhood, everyone knows that calcium is essential for strong bones and healthy teeth. But it often happens that the bones break, and the teeth are destroyed. And this despite the constant use of foods rich in calcium. The thing is that without magnesium, all efforts will be in vain, they can even lead to unpleasant results - instead of bones and teeth, muscles will become hard, lose their elasticity.

Calcium and magnesium have similar metabolic pathways, so Ca can impair the absorption of Mg. With a lack of magnesium in the cells, it is replaced by calcium, which can accumulate and create unnecessary problems in the body. When the balance is reversed, excess magnesium is simply excreted without lingering.

The optimal ratio of calcium to magnesium is 2:1, but this is if there is no deficiency of one or another element. Since a person mainly suffers from a lack of magnesium, experts believe that it is necessary to operate with other proportions. For 3 parts of calcium, 2 parts of magnesium should be taken.

Cereals and legumes, nuts and seeds hold the record for the content of a substance harmful to digestion - phytic acid. It, like a saboteur, "introduces" into the metabolism and "steals" useful elements - calcium, magnesium, iron and zinc, and prevents their absorption.

After numerous studies, it was found that if you eliminate phytic acid from foods, then the absorption of magnesium will increase by 60%.

To neutralize the acid, cereals and beans must be soaked in water, and nuts and seeds must be dry roasted.

Vitamin B6 intake

Vitamin B6 improves the absorption of magnesium from the intestines and promotes its better penetration into cells. It is also called the main companion, as it enhances the effect of the trace element several times.

Magnesium-based preparations always contain B6, and many even believe that this is one and the same element.

Vitamin D intake

Vitamin D, which is found in many foods, also helps to absorb magnesium well: boiled eggs, cheese, hard cereals, oily fish (especially in tuna).

This vitamin enters the body not only with food, but also from sunlight. Spend more time in the sun, sunbathe.

How not to lose all magnesium

To prevent the loss of magnesium, you should not only eat right, but also eliminate the reasons for its non-absorption. Limit the use of tea, coffee and alcoholic beverages, they contribute to the leaching of a useful element from the body. This also applies to diuretics.

Smoked meats, sausages and fatty meat increase bad cholesterol, which also does not in the best way affects the absorption of trace elements.

antibiotics, birth control pills Corticosteroids interfere with proper absorption of magnesium, so keep an eye on your intake.

High sweating, intestinal dysbiosis, helminths, chemotherapy can also lead to a large loss of magnesium.

Conclusion

Many people buy magnesium-based products simply for prevention. It is completely harmless if you do not abuse it, but act according to the doctor's instructions or recommendations - after all, magnesium has the ability to be excreted from the body.

The use of such dietary supplements has a beneficial effect on the skin and hair, replenishes energy reserves, gives a feeling of cheerfulness and increases efficiency.

Mother of two children. I'm leading household for more than 7 years - this is my main job. I like to experiment, I constantly try various means, methods, techniques that can make our life easier, more modern, richer. I love my family.

Content:

Why is magnesium needed in the human body, what role does it play. What threatens its deficiency. What does it contain.

Considering substances useful for the body, it is worth mentioning magnesium. This element belongs to the category of anti-stress minerals and tranquilizers. It is very common in nature and is found in sufficient quantities in the body of living beings. So, in humans and animals, it is almost the main element of tooth enamel and bones. It is worth noting its content in plants, sea and drinking water.

The presence of a micronutrient in the diet is mandatory. The main thing is to figure out which foods contain magnesium, where it is the most, what should be the optimal dosage. We will consider these issues in the article.

Daily rate

To eliminate health problems, strengthen the immune system and protect the body from negative external influences, it is worth including foods containing magnesium in the diet. The body already contains a small amount of this trace element (20-30 grams). One percent is in fluid, and the remaining 99 percent is in bone tissue.

As for the norm per day, then a common person should be taken with food 0.4-0.5 grams. But it is worth considering that the need for an element increases under certain factors. So, the body requires more mineral in the following situations:

• in stressful conditions;
• in the case of an increase in the amount of protein consumed;
• at the stage of pregnancy or lactation;
• in the process of taking drugs that have a diuretic character;
• at the stage of formation of new tissues;
• with active physical activity (relevant for representatives of power sports).

In these cases, it is worth leaning more on foods rich in magnesium in order to prevent a deficiency.

Its benefit

The role of magnesium is difficult to overestimate. This element guarantees the normal functioning of key body systems. To be more precise, thanks to its action, almost three hundred enzymes cope with the work 100%. In combination with phosphorus and calcium, it takes part in the creation and strengthening of bone tissue, which is one of the main factors for an athlete. The latter should know where magnesium is contained and saturate the diet with it to strengthen the skeleton.

In addition, the trace element in question is involved in the metabolism of glucose, fats, amino acids. He is the one who transports nutrients to the cells and guarantees the production of sufficient energy. Important properties are participation in protein synthesis, as well as the transmission of nerve signals and important information at the genetic level. Scientists have proven that regular intake of the mineral helps to strengthen the heart muscle and reduces the risk of seizures.

But that's not all. Products containing magnesium in large quantities should be in the diet of "siloviki" because of the ability of the element to normalize the work of muscles and accelerate its growth. In addition, its action is aimed at:

• lowering cholesterol levels to a safe value;
• prevention of the formation of kidney stones;
• elimination of stressful conditions (it has been proven that a sufficient amount of magnesium in food guarantees an increase in resistance to depression and breakdowns);
• fight against overwork;
• reducing the risk of developing malignant tumors.

An interesting fact is that magnesium actively interacts with phosphorus and sodium. Vitamins D, E, potassium and B6 are involved in the regulation of the volume of the element.

Based on the foregoing, it is worth making a conclusion about the importance of the substance. It remains only to figure out what products it contains.

Where is the most magnesium?

If we consider the products richest in trace elements, then the leaders are wheat bran. Nutritionists claim that in order to quickly cover the deficiency, it is recommended to take these particular foods with magnesium. But not bran alone. The trace element is found in large quantities in:

• flax seeds;
• chocolate;
• lentils;
• beans;
• pumpkin and sesame seeds;
• nuts (walnuts and pine nuts).

Each of the mentioned elements of the diet has an individual effect on the body:

• Pine nuts - useful product, in which there is no cholesterol, but a lot of protein. Its advantages are the presence in the composition of a well-digestible protein, a large number of vitamins and trace elements.
• Sunflower seeds are reliable and effective suppliers of vitamin E and magnesium. An interesting fact is that the seeds contain almost six times more of this useful trace element than rye bread.
• Natural chocolate is a product that is considered one of the richest in magnesium, manganese, calcium, etc. It makes it easier for the body to cope with stressful conditions and mental stress.

Powerful suppliers of magnesium are sprouted grains. The main thing is to “prepare” them correctly. All that is required is to fill the grains with warm water, cover with a piece of cardboard and put in a warm place. Take after meals. To simplify the process, it is allowed to break the finished product in a coffee grinder.

What other foods contain magnesium? The list discussed above can be continued for a long time. But it should be supplemented with the following points:

• buckwheat;
• mustard;
• almond;
• cashew nuts;
• seaweed;
• barley grits;
• oatmeal;
• millet.

What is fraught with deficiency and excess?

It is possible to recognize the lack of a microelement by a number of signs. During the period of deficiency, the appearance of:

• insomnia and fatigue (even in case of rash);
• pressure surges;
• hair loss;
• frequent headaches;
• cramps in the stomach;
• dizziness.

In addition, a lack of magnesium manifests itself in the appearance of flickering dots in front of the eyes, muscle twitches, the appearance of fragility of the nail plates, loss of balance, and so on. To avoid the mentioned manifestations, it is worth knowing what magnesium contains and replenishing the diet with it.

It is also worth remembering that an excess of a substance carries a certain danger. It can cause:

• lethargy;
• vomiting;
• nausea;
• drowsiness;
• violations of coordination;
• dry mouth.

Results

When planning a diet, remember that the magnesium content of foods also depends on the type of processing. So, soaking in liquid leads to a decrease in its volume.

To eliminate deficiency, it is recommended to take the trace element separately during the period physical activity, with kidney disease, private diarrhea, taking diuretics, stress, and so on. At the same time, do not forget about the importance of consulting a doctor who will prescribe the drug, determine the correct dosage and indicate what the course of taking the microelement should be.

AT modern world, where everything except health is bought with money, many attach great importance to proper nutrition.

The balanced content of nutrients in food helps to avoid many health problems.

For normal life, a person will need a day in large quantities:

• Potassium.
• Magnesium.
• Sodium.
• Phosphorus.
• Calcium.
• Zink etc.

This article will focus on magnesium, its daily requirement and foods containing this important element.

Magnesium plays a very important role in the human body - it activates more than three hundred different enzymes responsible for:

• Protein synthesis.
• Processing of carbohydrates.
• The absorption of vitamins and minerals.
• transport function.
• activation and conduction of nerve impulses.
• Bone formation.
• Removal of toxins from the body.
• Increased immunity and resistance.
• Normal functioning of the central nervous system.
• Stable functioning of the heart muscle.
• Blocking cancer cells, etc.

The daily intake of the element is from three hundred to six hundred milligrams, but this does not mean that you need to run to the pharmacy and buy a synthetic food supplement.

Everything you need is in food.

Magnesium deficiency provokes the risk of serious diseases:

• Depression and susceptibility to stress- affects the production of serotonin and the transmission of nerve impulses, maintaining neurons in working order.
• Asthenic syndrome and chronic fatigue- the mineral is involved in the metabolic process, as a result of which energy is produced.
• Osteoporosis, caries- helps the body absorb calcium.
• Kidney problems, stone formation- participates in water-salt metabolism and prevents the occurrence of urolithiasis.
• Hormonal imbalance, PMS, menstrual cramps- normalizes the hormonal background in women, resulting in reduced pain during menstruation.
• Colitis, constipation- acting as a mild laxative, removes toxins from the intestines, normalizes the microflora.
• Stroke, heart attack, heart failure Magnesium is an essential mineral for the heart.

  It regulates the circulation and metabolic processes responsible for the normal state of the cardiovascular system.

• Diseases of the gastrointestinal tract– Mg contained in saliva and gastric juice improves digestion and regulates acidity.
• Cramps, gout, muscle pain- the mineral controls the accumulation of lactic acid, maintains muscle tone, promotes their relaxation.
• Arrhythmias, hypertension, hypotension- Being a natural electrolyte, magnesium salts control the fluid balance in the body, normalizing blood pressure.
• Premature births and miscarriages- helps the uterus to be in a relaxed state.
• Dehydration, ligament injuries, joint diseases- the element regulates ph-exchange.
• insomnia- participates in the formation of melatonin (sleep hormone).
• Diabetes- participates in the breakdown and absorption of sugar, stimulating the production of insulin.

If a person does not get enough of the mineral through food, it is necessary to take magnesium-containing dietary supplements or tablets.

But for the normal assimilation of the element, it is required to add B6. In the pharmacy chain, complex vitamin preparations containing all the necessary elements are widely represented.

Foods rich in magnesium

The mineral enters the human body with food and magnesium-enriched water.

The table shows foods with a high content of the element, which contain percentages of the required daily requirement:

As can be seen from the table, most magnesium is found in:

• bran.
• Lentils.
• Buckwheat.
• Nuts.

Note! All of these foods are an indispensable source of magnesium.

By eating the required amount daily, a deficiency of a useful mineral is excluded.

List of other natural sources of magnesium

The table above shows a partial list of magnesium-rich foods. There are many more of them in nature.

But not only products contain this useful element for humans. The most mineral-rich bowels of the earth, seas and salt lakes.

For the end user, the mineral is offered in the form of water, sea salt or dietary supplement.

The ionic formula of this element is slightly different from that found in products, it is much cleaner and easier to absorb by the body.

But in nature there is no pure magnesium compound, it enters the body simultaneously with salts of potassium, calcium, iodine, zinc, etc.

Simultaneous use with potassium, calcium and zinc

If everything in natural compounds is balanced and in balance, then artificially created food supplements and preparations cannot boast of this.

Many people, taking medications, wonder if there is a need to take magnesium, potassium, calcium and zinc at the same time.

What effect does the combination of these elements have on the human body.

Preparations containing simultaneously calcium (334 mg), magnesium (134 mg), zinc (8 mg):

• Normalize the cardiovascular system.
• Improve the condition of the skin.
• Strengthen bone tissue.
• stabilize nerve impulses normalizing the functioning of the nervous system.
• Increase the overall tone of the body during pregnancy and lactation.
• Strengthen immunity.
• Normalize the work of the prostate gland, etc.

Note! When choosing medicines that are not included in a single complex, it is important to observe the proportions of the daily dosage.

Magnesium is useful to take at the same time as potassium. Both components in a single complex will help to avoid many diseases, including anemia, arrhythmia, atherosclerosis, etc.

For a complete healthy life, it is not enough to take the necessary micro and macro elements, it is necessary to healthy lifestyle life, adhere to the correct daily regimen and nutrition. Be healthy.

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