Very many people attribute the irritability, insomnia, absent-mindedness and constant feeling of alarm to a stress which as they think, appears at them from behind routine gray everyday life. And spasms in legs in the middle of night, both headaches, and chronic fatigue — it too all the stress is guilty.
But, perhaps, it is all about one chemical element, to be exact in its shortcoming, and after its replenishment, as if by magic, good mood and health will return. In this article the speech about magnesium as far as it is important for a human body and also in what food it contains will go.
Magnesium role in an organism
Magnesium is involved almost in all processes and supports stable work of all parts of a body. 20-30 mg — so much this element are in an organism at each person. It seems that it so is not enough, but nevertheless it is present almost everywhere: in bones, muscles and in blood.
He regulates the processes happening in nervous and muscle tissue, activates a set of enzymes, takes active part in a metabolism and also in production of protein.
This chemical element expands vessels, improves work of intestines, release of bile, removes cholesterol and reduces neuromuscular excitability. Also we will put end the fact that magnesium has alkaline effect on bodies and fabrics.
Close connection of Mg with others macro - and minerals
The value of magnesium is also that without it other elements can not have due effect or begin to influence an organism badly. For example, sodium and phosphorus together with it guarantee stable work of central nervous system. And together with vitamin D and calcium support the fortress of bones.
Magnesium is closely interconnected with calcium and its assimilation. If it will be not enough, then calcium begins to be laid in joints, on walls of vessels, forms stones in kidneys and a gall bladder. There are also elements which improve its comprehensibility and efficiency - it is vitamins D, B6 and potassium.
Learn in what products to contain such macro - and micro elements as selenium, potassium, manganese.
Magnesium consumption rates on age
The value of magnesium is invaluable and for what it is necessary to a human body — we found out. Now we will pass to the consumption rate which depends on age category and requirements.
- To children from 1 year to 3 years — 80 mg a day.
- Children are from 4 to 8 years old — 130 mg a day.
- Teenagers are from 9 to 13 years old — 240 mg a day.
- Girls are from 14 to 18 years old — 360 mg a day, and to young men — 410 mg a day.
- Men are from 19 to 30 years old — 400 mg a day, to women — 310 mg.
- To men from 30 is also more senior — 420 mg a day, to women — 320 mg.
For pregnant women and the feeding women the number of consumption has to be increased:
- Pregnant women are from 14 to 18 years old — 400 mg a day.
- Pregnant women are from 19 to 30 years old — 350 mg a day.
- To pregnant women from 30 is also more senior — 360 mg a day.
- Feeding from 14 to 18 years — 360 mg a day.
- Feeding from 19 to 30 years — 310 mg a day.
- Feeding from 30 is also more senior — 320 mg a day.
What products contain a lot of magnesium?
To adhere to norm, it is necessary to know what contains magnesium and in what products to look for it.
Vegetable products
There is a set of vegetable products which contain our useful macrocell, will list everything one after another.
Nuts and sunflower seeds are an ideal option for daily replenishment of a diet a useful element, it is available in:
- sesame seeds (350 mg);
- cashew (275 mg);
- pine nuts (232 mg);
- almonds (230 mg);
- pistachios (200 mg);
- peanut (185 mg);
- filbert (171 mg);
- sunflower seeds (132 mg);
- walnut (120 mg).
Nutlets — it, of course, is good, but much them you should not eat better, they are very much kaloriyna. It is possible to add the menu with cereals and bean:
- buckwheat (255 mg);
- yachnevy porridge (150 mg);
- porridge (137 mg);
- pshenka (132 mg);
- green peas (105 mg);
- haricot (102 mg);
- lentil (80 mg).
The list of the products containing magnesium in a large number can be added still with bran (450 mg) and grain sprouts (232 mg).
Now we will pass to products which contain not such big percent of this macrocell, but are not less useful.
Vegetables and greens:
- parsley (85 mg);
- spinach (79 mg);
- fennel (70 mg);
- arugula (47 mg);
- carrots (38 mg);
- garlic (30 mg).
Fruit and dried fruits — also not an exception:
- dates (85 mg);
- persimmon (56 mg);
- prunes (44 mg);
- raisin (31 mg);
- bananas (27 mg).
Animal products
Animal products are not so rich with magnesium. Most of all it is present at sea products:
- squid (90 mg);
- shrimps (60 mg);
- halibut (60 mg);
- flounder (35 mg).
Dairy and meat products cannot boast of the same content of magnesium, usually this indicator does not exceed 20 mg. The exception to the rules is made by cheeses in which there are from 30 to 60 mg depending on a look.
The products containing calcium and magnesium for your health
As it was already mentioned above, the interrelation macro - and minerals in an organism is very close therefore we will find out what products contain magnesium and calcium, assimilation of these elements is interconnected most of all.
Product |
Mg magnesium content / 100 |
Mg calcium content / 100 |
|
Bean |
80-300 |
90 |
|
Green peas |
105 |
30 |
|
Grits |
140 |
117 |
|
Sesame |
315 |
890 |
|
Nuts |
180-250 |
90-270 |
|
Dark chocolate |
418 |
60 |
|
Greens |
170 |
90-190 |
|
Yogurt |
50 |
120 |
|
Condensed milk |
30 |
284 |
|
Hard cheeses |
28 |
790 |
The products containing iodine and magnesium
Champions on the content of iodine is seafood (from 100 to 450 mg on 100 g), but there is also such food which, besides magnesium, contains also a certain share of iodine.
Product |
Mg magnesium content / 100 |
Mg iodine content / 100 |
|
Grits |
140 |
4.5 |
|
Haricot |
151 |
12 |
|
Spinach |
80 |
20 |
|
The milk condensed |
30 |
10 |
|
Dairy products |
10-50 |
9 |
|
Bread |
47 |
6 |
|
Potatoes |
23 |
5 |
|
Buckwheat |
200 |
0.3 |
|
Persimmon |
56 |
0.6 |
Magnesium and iodine are very important for normal functioning of an organism, and their contents in food most of all concerns women in special time therefore the submitted table will be the good assistant for pregnant women and the feeding mothers.
Modern rhythm of life as major factor of shortage of magnesium
Unfortunately, level useful macro - and minerals in food only decreases every year. It occurs for the reason that modern technologies of processing of the soil and agriculture are very pernicious for it, and it leads to its exhaustion, that is reduction of amount of useful substances.
People add many fertilizers and other chemicals artificially to accelerate growth and the size of a harvest. But all this very badly affects natural balance of the soil and soil.
Whether you know? The amount of magnesium for the last 50 years decreased in vegetables by 24%, in fruit — for 17% and in meat for 26%!
Earlier usual drinking water was a fine source important micro and macrocells, but city sources can seldom brag of such properties. Store water in bottles sometimes is well balanced, but even if it so, then the amount of magnesium in it is usually minimum.
Whether you know? If magnesium is constantly present at sufficient level, then the probability of appearance of oncological diseases of direct and thick guts significantly decreases. This fact is explained with the fact that this element, most likely, can influence cells of intestines and does not allow them to expand and regenerate.
In addition, modern tenor of life with eternal haste and experiences leads to various addictions, they, in turn, too can serve as the reason of washing away of useful elements from an organism.
Let's list the main of them:
- abuse of caffeine;
- high consumption of sugar;
- frequent consumption of semi-finished products;
- abuse of alcohol.
Also can result hormonal tablets, some medicines in shortage (for example, from a hypertension) and antibiotics. Therefore it is necessary to watch the way of life, to eat healthy food and not to use medicine without appointment of the attending physician.
Shortage symptoms
We already discussed factors which can lead to a lack of magnesium, now we learn what symptoms appear at the same time at adults and children:
- chronic fatigue;
- nausea;
- insomnia;
- spasms in muscles;
- problems with bones;
- apathy, stress, depression, irritability;
- problems with heart and vessels;
- headaches and dizzinesses;
- strongly hair drop out and nails break.
Except above-mentioned symptoms, the person still can have a thirst for salty and uglevodosoderzhashchy food, especially to sweets.
The reasons and symptomatology of surplus in an organism
The excess of magnesium is also bad, as well as its shortcoming. In that case the person has following symptoms:
- constant nausea;
- diarrhea;
- violation of work of heart;
- atrophy of muscles;
- violation of work of central nervous system;
- apathy and indifference;
- the lowered arterial blood pressure;
- chronic renal failure;
- dehydration.
As for the surplus reasons, a natural way of such effect not to achieve. The overdose is caused by generally excessive use of magniysoderzhashchy medicines.
Important! At suspicions on a lack of any elements of an organism it is necessary to address without fail the expert, but not to self-medicate.
To adhere to norm, regularly eat the products rich with magnesium which were mentioned above in the table, but do not forget that in everything the measure is good, and hobby for such products can pour out as a result in a surplus.
Features of digestion of magnesium
It is good to eat necessary products — it, of course, but is quite good still the nobility and features of digestion of magnesium to increase even more its advantage. It will be interesting to you to learn that assimilation of this macrocell takes place better together with B6 vitamin which, by the way, often contains in the same products. These are walnuts, a filbert, spinach, potatoes and grain sprouts. Also it is always present at structure of a large number of vegetables and fruit.
Important! It is necessary to include vegetables and greens which though cannot brag of such high content of magnesium in the diet, but its assimilation will take place almost for all 100%.
And here the excess of fats, calcium and phytin in an organism complicates assimilation. The last, by the way, is present at nuts and grain therefore all quantity of a macrocell which they contain is not acquired.
Several simple dishes with the high content of magnesium
Magnesium in a human body is not produced, but nevertheless its role as we already found out, is very big therefore briefly we will describe several simple recipes which will fill up your resources with a macrocell, so useful to health.
- Peas cutlets
Ingredients: 400 g of peas, 200 g of smoked sausage, 200 g of boiled potatoes, 2 eggs, 220 g of crackers, 150 g of fat, pepper, salt.
Preparation: previously to wet peas, then to weld and pass it through a sieve. To add previously grated potatoes, salt, eggs, pepper, a part of crackers and the sausage cut with small pieces to it. Now create cutlets, dip them in egg and roll in in the rest of crackers. Fry in the heated frying pan previously greased with fat.
- Buckwheat with greens and nuts.
Ingredients: 2 cups of buckwheat, 4 cups of cold water, 3 tablespoons of the cut fennel and parsley, 4 tablespoons of walnuts, soy sauce.
Preparation: wet buckwheat in cold water for 4 hours and then in the same water you cook 1-2 minutes. After that fill up other ingredients in porridge and place a pan under "fur coat". Serve soy sauce separately.
- Porridge with bran.
Ingredients: porridge (50 g), bran any (50 g), butter, salt or sugar to taste.
Preparation: fill in bran with boiled water and you cook on slow fire about 10 minutes. Then add to them oat flakes and you cook to readiness, if necessary adding water. Give with butter.
- Haricot with nuts.
Ingredients: 1 kg of haricot, 1 cup of walnuts, 2-3 bunches of cilantro, 4 segments of garlic.
Preparation: previously stew haricot, then all ingredients, besides haricot, scroll in the meat grinder. Add favourite spices and seasonings, salt to forcemeat, it is a little vinegar or lemon juice. Mix stewed haricot with forcemeat and decorate from above with any greens and seeds of pomegranate. If you forget in what products there is a magnesium, then it is always possible to spot the list of products in the table. It is necessary to wish you good health and let always on your table there will be tasty and useful dishes!