home Audience 4 What foods contain magnesium and phosphorus? Magnesium deficiency in children causes. Here is a partial list of them

What foods contain magnesium and phosphorus? Magnesium deficiency in children causes. Here is a partial list of them

Not every person knows the role of magnesium in the human body. This substance is one of the most important trace elements after water and oxygen. It takes an active part in more than 350 biochemical reactions that ensure the normal functioning of all organs and systems. In addition, magnesium is extremely beneficial for the proper functioning of the cardiovascular system. vascular system.

To compensate for the lack of this substance in the body, you can either eat foods rich in it or take vitamin-mineral complexes. Regular use products containing magnesium will help improve general well-being and health promotion. From this article you will learn which foods contain magnesium.

Magnesium is a silvery-white metal that produces a dazzling white flame when burned. This substance was first isolated in 1808 by chemist Humphrey Davy. The human body contains 30 grams of magnesium. It is found in greatest concentration in bone tissue, liver and muscles.

Without Mg, the human body is unable to protect itself from infection, as it affects the production of antibodies. In addition, magnesium promotes the production of estrogen.

It is known about the vasodilating, immunostimulating, anti-inflammatory, restorative, sedative properties of the microelement. Regular consumption of foods containing the substance contributes to:

preventing the development of oncological pathologies;
normalization of carbohydrate metabolism;
normalization blood pressure;
prevention of stone formation;
improving gastric motility;
regulation of blood sugar;
normalization of metabolic processes;
formation and growth of bone tissue;
increase protective properties body;
maintaining electrolyte balance;
improving the functioning of the heart muscle;
removing harmful cholesterol from the body;
preventing the development of inflammatory processes.

The relationship between Mg and other microelements

Few people know that magnesium is in close connection with potassium, calcium, phosphorus and sodium. An excess of these substances in the body provokes a decrease in magnesium adsorption.

The ratio of Ca and Mg should be kept at 1:0.6. Magnesium is needed for complete absorption of calcium. If there is a lot of calcium in the body, this is fraught with the removal of magnesium from the tissues and, consequently, its deficiency. In addition, magnesium helps maintain calcium salts in a dissolved state and prevent their crystallization.

Magnesium, phosphorus and sodium provide muscle and nervous activity in the body. If Mg is contained in tissues in insufficient quantities, potassium cannot be retained inside the cells; it is simply excreted from the body. Magnesium, calcium and phosphorus take an active part in the formation of bones. Magnesium deficiency is fraught with increased bone fragility and the development of osteoporosis.

List of foods rich in magnesium

This trace element is found in some vegetables, fruits and foods.

Simultaneously with Mg, for better absorption microelement, it is recommended to increase the consumption of products rich in pyridoxine or vitamins B6. Sources of the vitamin are pine nuts, legumes, walnuts, tuna, sardine, mackerel, cereals and beef liver.

Table of Mg content in food

Name	Quantity mg per 100 g
Wheat bran	550
Pumpkin seeds	500
Cocoa powder	430
Sesame seeds	350
Cashew nuts	270
Buckwheat	258
Soya beans	248
Almond	230
Pine nuts	230
Dark chocolate	200
Pistachios	200
Cornflakes	200
Peanut	180
Hazelnut	170
Brown rice	150
Cereals	135
Walnuts	135
Pearl barley	133
Sunflower seeds	125
Halibut	120
Millet	115
Dried porcini mushrooms	102
Squid	90
Milk chocolate	63
Dates	59
Shrimps	50
Cod liver	50
Chicken eggs	48
Rye bread	47
Brynza	22

Table of magnesium content in vegetables and fruits

Name	Quantity mg per 100 g
Watermelon	224
Dried apricots	65
Spinach	60
Dill greens	55
Raisin	45
Beet	43
Salad	40
Carrot	38
Green peas	38
Lentils	36
Black currant	31
Bananas	30
Kohlrabi cabbage	30
Avocado	29
Cherry	26
Potato	23
Broccoli	21
Tomatoes	20
Parsley	20
Apricots	19
Green onion	18
Grape	17
Plums	17
White cabbage	16
cucumbers	16
Peaches	16
Radish	13
Melons	13
Oranges	13
Pears	12
Sweet pepper	11
Eggplant	10
Apples	10

Daily requirement for micronutrients by age

A six-month-old child should receive 30 mg of magnesium daily, a child under one year old should receive 75 mg, from 1-3 years old - 80 mg, 4-8 years old - 130 mg, 9-13 years old - 240 mg magnesium.

The daily requirement for magnesium in the body of a girl from 14 to 18 years old is 360 mg, and a guy’s is 410 mg. The daily dosage of the microelement for girls and women under 30 years old is 310 mg, over 30 years old – 320 mg. Daily dosage boys and men from 18 to 30 years old - 400 mg, over 30 years old - 420 mg.

A pregnant woman’s body should receive at least 360 mg of magnesium every day, and a breastfeeding woman should receive 320 mg.

Signs and causes of deficiency

With the right balanced diet A sufficient amount of microelement enters the human body. A monotonous diet, a lack of green vegetables and fruits, and alcohol abuse - all this sooner or later leads to magnesium deficiency in the body. People with kidney and liver pathologies also often suffer from a lack of this substance.

Mg deficiency is characterized by:

disruptions in the functioning of the cardiovascular system, accompanied by rapid heartbeat and arrhythmia;
decreased immune function;
chronic fatigue;
rapid fatigue;
frequent dizziness;
headaches;
decreased concentration and memory;
depressive disorders;
irritability;
loss of appetite;
nausea and vomiting;
anemia;
cramps and muscle spasms;
increased cholesterol levels;
increased fragility nail plates and hair;
diabetic cataract;
acceleration of aging processes;
coldness of the extremities.

If you do not attach special importance to these manifestations and do not take measures to eliminate them, a lack of magnesium in the body can cause the development of pathologies of the cardiovascular system and brain. In addition, Mg deficiency is fraught with the deposition of calcium salts on vascular walls, in the kidneys and heart muscle. Lack of magnesium is also one of the causes of delirium tremens.

A deficiency of this substance can develop due to various reasons. Magnesium deficiency is usually caused by: insufficient consumption of products saturated with magnesium, abuse of foods rich in animal fats and proteins (they interfere with the absorption of Mg in the gastrointestinal tract), use low calorie diets, alcohol abuse, drinking distilled or soft water, prolonged diarrhea, diabetes, obesity, frequent stressful situations, abuse of sweet soda, coffee, smoking, long-term use medications, lack of sunlight.

Excess magnesium in the body: main manifestations

Not only a deficiency of the substance, but also its excess is harmful and even dangerous for the human body. This condition is very rare. Often, an excess of microelement in the body appears due to excessive intravenous administration of magnesium-containing medications and impaired renal function. It is almost impossible to obtain an excess of Mg from food.

Excessive levels of magnesium in the body are indicated by the appearance of lethargy, drowsiness, lethargy, unsteadiness of gait, lack of coordination, xerostomia, slow heart rate, prolonged nausea, frequent loose stool, pain in the abdomen.

Magnesium – important trace element, without which the human body cannot function normally. In order for its concentration to be normal, it is necessary to introduce foods high in magnesium into the diet, including nuts, seeds, cereals, fish, vegetables and fruits.

Magnesium (Mg) is one of the main microelements that our body constantly needs. He plays important role in construction strong bones and teeth, transmission of nerve impulses, relaxation and compression blood vessels, normalizes blood pressure and produces enzymes, and is involved in energy metabolism.

Magnesium is present in a wide variety of plant foods, as well as in some seafood. Recommended adult norm of this mineral is: 420 mg for men and 320 mg for women.

Before we look at foods rich in magnesium, you should know that sources of any given nutrient must provide at least 20% of it. daily requirement.

Pumpkin and sunflower seeds, as well as sesame seeds are excellent sources of magnesium. One serving of these products contains 185 mg, 125 mg and 126 mg of micronutrients, respectively, which is more than 30% of the average daily value. The nuts richest in magnesium are cashews and sweet nuts. There is just under 100 mg per serving (1/4 cup). But there is only one leader among nuts - (25% magnesium).

Fruits

Among the fruits, it should be noted bananas and dried apricots, prunes, mangoes, melons and grapefruit. One serving of fresh bananas contains about 49 mg of magnesium. Please keep in mind that natural fruit juices often contain more Mg than a similar amount of fruit. In particular, this applies to grapefruit and grape juices.

Legumes

Soybeans and other soy products are especially rich in magnesium. Its concentration in one serving can reach 125 mg (30% of the daily value). Black beans and chickpeas were also on the list of winners. Their magnesium content is approximately the same. You may not know that peanuts are legumes. One serving of groundnuts (1/2 cup) contains up to 100 mg of this valuable microelement.

Vegetables and whole grains

Among whole grains, there are many that contain high doses magnesium This oat bran, brown and wild rice, millet and buckwheat.

Seafood

Some types of fish can provide you with the same amount of magnesium as nuts. soya beans and leafy vegetables. Especially good: halibut (120 mg) and chinook salmon (138 mg), as well as flounder, haddock and perch. Oysters are also endowed with magnesium, but to a lesser extent: 66 mg of magnesium or 15% of the norm. Kamchatka crab and can offer seafood lovers up to 12% Mg.

Among other foods containing magnesium, nutritionists note chicken breast, beef, pork, lamb, and also tap water (hard water contains more of this mineral).

MAGNESIUM IN FOOD - a long but very important article!

MAGNESIUM IN FOOD

Daily requirement and role in the body

Human energy

Physical Culture

Healthy eating

Cleansing the body

Water. Properties of water and water procedures

Biologically active points, zones and glands

Self-hypnosis methods. Psychotechnicians

Unconventional methods of treatment

Vitamins

Minerals

Essential oils

Aromatherapy

Medicinal plants

ethnoscience

Teaser network GlobalTeaser

Iron in foods

Iodine in foods

Potassium in foods

Calcium in foods

Sodium in foods

Sulfur in products

Phosphorus in products

Zinc in products

Teaser network GlobalTeaser

Magnesium is a light metal with a silvery-white color. It was first isolated by the English chemist Humphry Davy in 1808. It is contained in the earth's crust about 2%. A large amount of it is also found in sea water. The density of magnesium at 20 °C is 1.737 g/cm3, melting point 651 °C, boiling point 1103 °C. High purity magnesium is ductile, easily forged, pressed, rolled and amenable to cutting. At normal conditions its surface is covered with a durable protective film of magnesium oxide MgO, which is destroyed when heated in air to approximately 600 ° C, after which the metal burns with a blinding white flame. When it burns, a large amount of heat is released. Magnifique means magnificent. The element of the periodic table, magnesium, gets its name from this French word.

ROLE OF MAGNESIUM IN THE BODY

The amount of magnesium in the human body is approximately 70 grams. Approximately 60% of it is found in bones and teeth, 39% is found in body cells (including organs) and only 1% is found in the blood. Magnesium is the 4th most abundant mineral in the human body, and is involved in more than 350 different biochemical processes. The calm and coordinated functioning of all systems of our body, especially the nervous system - both central and peripheral - depends on magnesium. Magnesium activates the work of enzymes responsible for the body’s absorption of protein and other nutrients. As part of various enzymes, it is involved in digestion, energy production, muscle function, bone formation, creation of new cells, activation of B vitamins, reduction of muscle tension, and also affects the functioning of the heart, kidneys, adrenal glands, brain and nervous system. Not having enough magnesium in the body can seriously interfere with any of these processes, if not all of them.

Without magnesium, our body would be unprotected from infections, since the production of antibodies would be slow. Normal blood clotting, estrogen production, and the functioning of the genitourinary and digestive systems also depend on magnesium. The role and functions of magnesium in the body are enormous:

1. Ensures normal activity of cell membranes.

2. Increases the immune activity of cells.

3. Magnesium in the body is necessary for normal functioning nerve tissue, participates in the transmission of nerve impulses, calms the central nervous system, increases resistance to stress, and helps in the fight against depression.

4. Is building material for bones and tooth enamel.

5. Regulates calcium metabolism, protects against osteoporosis.

6. Magnesium in the body speeds up metabolism.

7. Under the influence of absorption of magnesium ions and sulfates, the mucous membrane of the duodenum secretes a hormone necessary for further digestive processes - cholecystokinin. This hormone increases the secretion of bile and pancreas. Cholecystokinin also increases intestinal motility.

8. Has an antispastic effect on the stomach, improves peristalsis and obturator function of the cardial opening of the esophagus.

9. Neutralizes acidity, stimulates gastric peristalsis.

10. Affects intestinal peptides, increases bile excretion, enhances intestinal motility (laxative effect).

11. Magnesium in the body is necessary at all stages of protein molecule synthesis, therefore, when intracellular magnesium is depleted, protein synthesis decreases.

12. Inhibits the release of histamine from mast cells (anti-allergic effect).

13. Has a diuretic (diuretic) effect by increasing blood supply to the kidneys.

14. Reduces oxalate excretion and uric acid(protects against stone formation and gout).

15. Magnesium in the body prevents the precipitation of calcium salts, preventing the process of stone formation.

16. Has antitoxic and anti-inflammatory effects.

17. Normalizes function parathyroid glands.

18. Regulates temperature, helps adapt to cold.

19. Ensures cardiovascular health and helps prevent heart attacks.

20. Magnesium in the body is very effective in lowering blood pressure. Hypertension can be cured completely with regular intake of magnesium sulfate and drinking plenty of fluids clean water low in calcium.

21. Necessary for converting blood sugar into energy.

22. Stimulates insulin secretion and increases the sensitivity of receptors to it (restores carbohydrate metabolism, does not allow the occurrence of diabetes of any type).

23. Magnesium in the body is essential for eliminating cancer.

In the human body, calcium and magnesium must be in a certain ratio with each other. It is believed that this ratio should be no more than 1:0.6. Thus, with magnesium deficiency, calcium will be lost in the urine, and excess calcium, in turn, causes magnesium deficiency. Calcium needs magnesium to be absorbed in the body. In the process of calcium absorption, the body uses up its magnesium reserves. Magnesium, on the other hand, is independent of calcium and works on its own.

Magnesium maintains urine salts in a dissolved state and prevents their sedimentation, suppresses kidney stone formation and even in small concentrations inhibits crystallization. Magnesium ions bind up to 40% of oxalic acid in urine and prevent precipitation of calcium compounds. With a lack of magnesium, calcium begins to give rise to diseases.

The body stubbornly supports required level magnesium in the blood, and therefore a person may have normal levels of magnesium in the blood, but in reality the body may experience severe deficiency. The normal level of magnesium in blood plasma for adults is 0.70 - 1.00 mmol/l. If the content of magnesium in the blood decreases, then, in order to save itself, the body begins redistribution: it takes magnesium from those places where it is (from bones, nerves, glands internal secretion) and supplies it to the blood in order to maintain the required level.

DAILY NEED OF THE BODY FOR MAGNESIUM

Today there is no consensus regarding the body's daily need for magnesium. Some biochemists and nutritionists believe that 280-400 mg is enough for adults, others call the norm 500 mg. Below are the norms that most nutritionists recommend.

Children under 6 months - 30 mg.

Children from 6 months to 1 year - 75 mg.

Children from 1 year to 3 years - 80 mg.

Children from 4 to 8 years old - 130 mg.

Children from 9 to 13 years old - 240 mg.

Teenagers girls from 14 to 18 years old - 360 mg.

Teenagers and boys from 14 to 18 years old - 410 mg.

Men from 19 to 30 years old - 400 mg.

Men over 30 years old - 420 mg.

Women from 19 to 30 years old - 310 mg.

Women over 30 years old - 320 mg.

Pregnant women under 18 years of age - 400 mg.

Pregnant women from 19 to 30 years old - 350 mg.

Pregnant women over 30 years old - 360 mg.

Breastfeeding women under 18 years of age - 360 mg.

Breastfeeding women from 19 to 30 years old - 310 mg.

Breastfeeding women over 30 years old - 320 mg.

The need for magnesium increases in the following cases:

1. When consuming caffeine (tea, coffee, chocolate, Pepsi-Cola).

2. When consuming sugar: Magnesium affects insulin metabolism, and sugar increases magnesium loss in urine.

3. A large amount of fat in the diet reduces the absorption of magnesium, since fatty acid and magnesium form salts that are not absorbed in the gastrointestinal tract.

4. High-protein diet, especially for children, athletes, during pregnancy and breastfeeding.

5. Under stress.

6. Colitis, constipation, liver cirrhosis, pancreatitis, uncontrollable vomiting, diarrhea.

7. After operations.

8. With an increase in cholesterol in the blood.

10. Thyrotoxicosis, hyperfunction of the parathyroid glands, renal acidosis, epilepsy.

11. After illnesses occurring with high fever.

12. When consumed contraception and estrogens.

13. Chronic alcoholism. Alcohol, more than any other substance found in food known to us, reduces magnesium levels in the blood.

It should be kept in mind that in different sources content minerals and vitamins in the same product may be different. This is because the same product, for example Swiss cheese, can be made in different countries, respectively, from different milk, by different companies, which have different equipment and different qualifications of personnel, etc.

PRODUCTS magnesium

In mg per 100 g

Edible

Product

Pumpkin seeds 534

Wheat bran 448

Cocoa 20% 442

Roasted sesame seeds 356

Hazelnuts 310

Cashew raw 292

Roasted almonds 286

Soy, low-fat flour 286

Peeled pine nuts 251

Soybean, fat flour 244

Dry soybeans 240

Wheat sprouts, unprocessed 239

Raw buckwheat 231

Corn flakes 214

Coffee beans 200

Roasted peanuts 188

Hazelnut 172

Popcorn 131

Oat flakes 130

Roasted sunflower seeds 129

Peas, peeled 128

Dried rosehip 120

Walnut 100

Dried dates 84

Fresh spinach 79

Milk chocolate 63

Salted mackerel 60

Dutch cheese 55

Boiled buckwheat 51

Pearl barley 47

Boiled red beans 45

Boiled millet 44

Kuraga 47

Dried prunes 45

Barley groats 40

Boiled shrimp 40

Rye bread 40

Boiled squid 38

Boiled lentils 36

Boiled lobster 35

Russian cheese 35

Canned sardines 34

Fresh green peas 33

Seedless raisins 32

Cod 30

Boiled halibut 29

Fresh avocado 29

Cheddar cheese 28

Processed cheese 27

Parsley root 27

Fish caviar 26

Chicken breast 26

Lamb 25

Garlic 25

Baked potato 25

Shortbread cookies 25

White wheat bread 23

Brynza 23

Beetroot 23

Radish 22

Beef 22

Cherry juice 21

Green onions 20

Onions 20

Parsley greens 20

Semolina 18

Boiled pasta 18

Garden strawberries 18

Cabbage 16

Porcini mushrooms 15

Orange 14

Carrot juice 14

Boiled white rice 13

Grapefruit 13

Cucumbers 13

Pineapple 12

Carrot 12

Fried eggplants 11

Sweet red pepper 11

Milk 3.2% 10

Sour cream 10

Boiled pumpkin 9

Tomato juice 9

Tomatoes 8

Fat cottage cheese 8

Pickled herring 8

Grape juice 6

Grapes 5

Light beer 5

Butter 2

Bee honey 2

Tap water 1

Granulated sugar 0

Sunflower oil 0

Magnesium in foods promotes bone growth, regulates heart rate and blood sugar.

Magnesium in food helps reduce high blood pressure, improves respiratory function during chronic bronchitis, asthma, emphysema, is a preventative against migraines.

Magnesium in food helps treat muscle and joint pain and syndrome chronic fatigue, helps treat osteoporosis, improves the condition of premenstrual syndrome.

Magnesium in foods helps with cancer diseases, especially to reduce the symptoms of complications of radiation and chemotherapy, as they deplete magnesium reserves in the body, helps strengthen tooth enamel, and helps treat urolithiasis.

In people who drink hard water (that is, it contains 2 times more calcium than magnesium), usually lower blood pressure, lower blood cholesterol, and a calmer heart rate than those who drink soft water. At the same time, pressure does not increase with age, which usually happens to residents of cities receiving soft tap water. "Soft water causes strokes and heart attacks." It has been established that where there is magnesium in the soil, water, and plants, there is no cancer.

One of the most biologically appropriate sources of magnesium for transcutaneous (percutaneous) absorption is the mineral bischofite, which is widely used for medical rehabilitation, physiotherapy and spa treatment. The advantage of transcutaneous use is the high bioavailability of magnesium ions, which saturate local problem areas bypassing the excretory system.

ABSORBABILITY OF MAGNESIUM IN FOOD

During industrial food processing, large losses of minerals and vitamins occur. So, for example, when cleaning and grinding grain into white flour, 78% of magnesium is lost, purified buckwheat grain loses 79%, and hulled barley loses 70%. When processing green beans into canned food, 56% of magnesium is lost, and peas - 43%. Canned corn loses 60% of the magnesium it contains, corn flour- 56%, and white refined sugar contains 200 times less than dark molasses. When peeling potatoes, we deprive ourselves of 35% of magnesium. Magnesium remains in bran, molasses, and peel.

Any heat treatment, including pasteurization, entails losses of both vitamins and microelements, including magnesium. Therefore, nutritionists and naturopaths urge us to eat everything we can raw, and if we cook it, then as quickly as possible. And consume 3 times less cooked foods than raw ones.

Magnesium enters the body with food and water. Magnesium is absorbed from food throughout the entire intestine, but the main part is absorbed in the duodenum. It is known that only up to 35% of magnesium is absorbed from food. Magnesium absorption may be increased in the presence of vitamin B6 and certain organic acids (lactic, orotic and aspartic). But only its organic compounds are well absorbed, for example, organic magnesium compounds in complexes with amino acids, organic acids (magnesium lactate, magnesium citrate), etc. Inorganic salts (magnesium sulfate) are absorbed very poorly.

LACK OF MAGNESIUM IN THE BODY

The usual human diet, as a rule, provides a daily intake of magnesium from food in an amount of at least 300 - 400 mg. Therefore, during normal operation gastrointestinal tract Its deficiency in the body is a very rare phenomenon. A deficiency of this substance can develop with a monotonous diet, a lack of green vegetables and fruits, with alcoholism, as well as in people suffering from liver, kidney or intestinal diseases.

Magnesium deficiency causes weakening and even cessation of function immune system organism, favors the occurrence of leukemia, and also reduces the cell’s ability to resist blood cancer. However, it is important not only to consume foods containing magnesium, but also the body’s ability to absorb it and involve it in cellular metabolism substances. And this ability depends on the normal functioning of the endocrine glands: thyroid gland, parathyroid glands, pituitary gland, pancreas, adrenal glands, gonads.

With a lack of magnesium, a person develops a number of pathologies. The following main signs of its deficiency can be identified:

1. Disruption of the cardiovascular system, arrhythmia and increased heart rate occur.

2. Insomnia, morning fatigue.

3. Frequent headaches, dizziness, loss of balance, appearance of flickering dots before the eyes.

4. Depressive state, accompanied by a decrease in concentration and memory, and rapid fatigue.

5. The elasticity of red blood cells decreases, which makes it difficult for them to pass through the capillaries, disrupts microcirculation and shortens the “life” of red blood cells. The result is anemia.

6. Muscle spasms and seizures.

7. Irritability, increased sensitivity to noise, dissatisfaction.

8. Loss of appetite, nausea, vomiting, constipation and diarrhea.

9. Increased blood cholesterol levels.

10. Hair loss, brittle nails, dental caries.

11. Sensitivity to changes in weather, cold and humidity, often causing various pains teeth, gums, joints.

12. Reduced temperature body, cold hands and feet, stiffness of the limbs, tingling in the legs, spasms.

13. The aging process accelerates.

14. Magnesium deficiency in the body leads to loss of calcium and potassium and can contribute to diabetic cataracts (clouding of eye tissue).

15. With a lack of magnesium, tin penetrates into the brain tissue, thus exposing the person to permanent poisoning.

During an attack of bronchial asthma, there is a deficiency of magnesium in the blood. Reduced magnesium levels are often found in patients with diabetes, which leads to destruction of the body. An increase in magnesium normalizes blood sugar.

Acute magnesium deficiency is quite rare, but a slight decrease in magnesium levels in the body is widespread. Most often, pregnant women, women in postpartum period and older people.

There are factors that accelerate the depletion of magnesium reserves in the body, making it necessary to replenish it. These include: stress, coffee, sugar, carbonated drinks, alcohol, smoking, any medications, profuse sweating, low thyroid function, diabetes, chronic pain, diuretics and foods high in carbohydrates, calcium salts.

Magnesium deficiency in the body is facilitated by the widespread use of various “diets” for weight loss. Excessive consumption of animal protein is a fashion for all sorts of protein diets- shifts the pH to the acidic side and increases the level of uric acid and its salts - urates - in the blood. A lack of magnesium entails a deficiency of zinc, copper, calcium, potassium, silicon and their further replacement with toxic heavy metals: lead, cadmium, aluminum.

The most serious diseases caused by a lack of magnesium in the body are diseases of the brain, cardiovascular system and leukemia.

When there is a deficiency of magnesium in food, the body takes it from the bones, teeth and endocrine glands, thus preventing the initial decrease in the concentration of magnesium in the blood plasma. When the level of magnesium in the blood serum decreases to less than 0.7 mmol/l, a state of hypomagnesemia occurs, which leads to disruption of myocardial electrolyte metabolism.

Magnesium deficiency in the body leads to a decrease in the speed of blood flow in organs and tissues, an increase in peripheral vascular resistance with a decrease in microcirculation.

Since magnesium is necessary for the absorption of calcium, with prolonged magnesium deficiency in the body there is an increased deposition of calcium salts in the walls arterial vessels, cardiac muscle and kidneys, spasms of skeletal muscles, most often the calf and plantar muscles, sometimes very painful spastic contractions of the intestines, bronchi, esophagus, increased contractility of the uterus.

Magnesium deficiency in the body is one of the causes of the so-called delirium tremens - a condition with pronounced delirium and hallucinations.

EXCESS OF MAGNESIUM IN THE BODY

Magnesium content in the body in excess of the norm is extremely rare, since the kidneys immediately remove its excess. Therefore, the danger of magnesium poisoning, even with increased intake from food, is unlikely. Such poisonings occur mainly due to excessive intravenous administration magnesium-containing drugs or if kidney function is impaired. The consequence of excess magnesium in the body is:

Magnerot is a magnesium salt of orot. One tablet contains 500 mg magnesium orotate (32.8 mg magnesium). Orotic acid stimulates ATP synthesis. Since 90% of intracellular magnesium is bound to ATP, a relative increase in the intracellular ATP store through orotic acid improves the fixation of magnesium in cells.

Magne B6. Available in tablets or oral solution. One tablet contains 48 mg of magnesium and 5 mg of pyridoxine. One ampoule of solution (10 ml) contains a total of 100 mg of magnesium and 10 mg of pyridoxine. Children weighing more than 10 kg (after one year) - 5-10 mg per kg of body weight (magnesium) per day, in 2-3 doses. Children over 12 years old - 3 tablets per day, in 3 divided doses.

Asparkam (Panangin) - one tablet contains 36.2 mg of potassium ion and 11.8 mg of magnesium ion.

Magnesium citrate (Natural-Calm) is water solution magnesium carbonate and citric acid. In the body, magnesium citrate normalizes acid-base balance in conditions of acidosis at various pathological conditions and, above all, hypoxia. The above makes its use justified for cardiovascular pathology in children. In addition, citrates are ideal conductors into cells of various biological active substances, they are also able to neutralize toxins. Due to the interaction of magnesium and citrate, their clinical effects in the body are enhanced. One teaspoon of the drug solution contains 205 mg of elemental magnesium. Children under 10 years old - 1/4 teaspoon 1-2 times a day. For children over 10 years old, up to 1/2 - 1 teaspoon (in the absence of diarrhea). Natural Calm is safe to take on its own and does not cause any side effects.

Cardiomagnyl - connections acetylsalicylic acid and magnesium hydroxide, where the latter plays a protective role, being a non-absorbable, fast-acting antacid (in a tablet - acetylsalicylic acid - 75 mg, magnesium hydroxide - 15.2 mg). Magnesium hydroxide has a cytoprotective effect and prevents possible damage to the gastric mucosa by acetylsalicylic acid.

The Alga Shell magnesium and calcium preparation, which combines magnesium and natural calcium, not only improves the functioning of the central nervous system, relieves anxiety, increased irritability, improves sleep, but is also a prevention of osteoporosis. In addition, the nutritional basis of the complex is brown seaweed - richest sources organic iodine necessary for normal operation thyroid gland, and other biologically active substances necessary for the body to function properly (including unique ones - alginates, fucoidan, mannitol, etc.).

Magnesium Plus is a vitamin-like metabolic preparation based on magnesium. It is used for magnesium deficiency in the body, sleep disturbances, irritability, anxiety states, asthenic syndrome. 1 tablet Magnesium plus contains: magnesium carbonate 100 mg, magnesium lactate 200 mg, pyridoxine (vitamin B6) 2 mg, cyanocobalamin (vitamin B12) 1 mcg, folic acid 200 mcg.

The drug Magnesium complex contains magnesium in the form of magnesium citrate. Magnesium quickly and effectively normalizes heart rate and eliminates any deviations from the norm. Taking it daily will help prevent these side effects.

Magnesium sulfate is a laxative. When taken orally it has a choleretic effect ( reflex action on the receptors of the mucous membrane of the duodenum) and a laxative effect (due to poor absorption of the drug in the intestine, a high osmotic pressure, water accumulates in the intestines, the intestinal contents become liquefied, and peristalsis increases). Is an antidote for salt poisoning heavy metals. The onset of the effect is after 0.5-3 hours, duration is 4-6 hours.

Before taking magnesium supplements, you should consult your doctor.

Connective tissue is “scattered” throughout the body and is present in almost all organs. It consists of special fibers, which are normally located in a strictly defined order. The weak connective tissue they are mixed up and “lie” unevenly.

Weakness of connective tissue is indicated by varicose veins, myopia, hernia, and curvature of the spine. It can also be identified by abnormally flexible joints and frequent dislocations.

A typical portrait of a person with connective tissue weakness is thin, stooped, wearing glasses, with flat feet. And if he gets an echocardiogram, then another pathology will probably be discovered - prolapse, or sagging of the valves mitral valve hearts.

Construction material

May be genetically determined. However, often the most significant contribution to the development of the disease is... our diet. The fact is that magnesium is necessary for the synthesis of connective tissue fibers. With its deficiency, the processes of its destruction are accelerated, it becomes less durable and elastic.

To find out whether you have enough magnesium in your body, ask the clinic to send your blood for a special analysis of red blood cells - it is carried out using the atomic absortiometry method. If you identify a deficiency in a timely manner, you can avoid many troubles.

Lean on the beans

Like other microelements, we get them through food and water. There is a lot of it in spinach and asparagus - products that are quite exotic for us, but not at all inaccessible. There is this one useful element in wheat bran, nuts and seeds, beans, green apples and salads, green sweet peppers.

It is also a good idea to take magnesium supplements, especially those where it is combined with orotic acid, natural component involved in metabolism. They are necessary for beginner hypertensive patients and experienced patients to reduce the risk of stroke, people with mitral valve prolapse, after suffered a heart attack myocardium, those who are exposed to stress, and those who use diuretics (they remove magnesium from the body). And, of course, to all people with magnesium deficiency, even if they feel healthy.

Products	Magnesium content (mg/100 g)
Wheat bran	611
Pumpkin seeds	534
Sesame seed	351
Almond	304
Pine nuts	234
Peanut	185
Walnuts	169
Spinach	87
Beans	63
Dried dates	59
Sunflower seeds	58

Today everyone knows that vitamins are needed for our body like air. However, macroelements are no less important, the need for which is often simply forgotten. Today we want to talk about an element such as magnesium. It is not for nothing that it is called the “metal of life.” Without it, neither the plant nor the Living being. If speak about human body, then first of all, magnesium helps keep the central nervous system in good shape. However, this is one of the functions, and according to doctors, there are more than 300 of them.

Benefits of magnesium

Let's take a little more time to find out what role this macronutrient plays in our body. As we have already said, it is magnesium that helps relieve nervous tension. A sufficient amount of it promotes normal intestinal motility and motor activity gallbladder.

With regular consumption of foods containing magic, the heart muscle becomes more resistant to lack of oxygen. The aging body really needs this element. With its help, the strength of bone tissue is maintained and regulated blood pressure, and migraine attacks become more rare. But that's not all. Magnesium helps improve immunity, helps prevent diabetes, reduces the symptoms of PMS and menopause, and is involved in protein, carbohydrate and lipid metabolism. Something to think about!

Sources of magnesium

In fact, it is not difficult to provide the body with this element. It is found in a large number of foods, so all you need to do is eat regularly, efficiently and nutritiously, and there will be no health problems. The main sources are salt, food and hard drinking water. Nutritious food can fully meet your body's needs. We will tell you how much nutrition is contained. The table is the most convenient medium of information, since it can be printed and placed on the refrigerator.

The best sources of magnesium are cereals and dark chocolate. Rye bread and avocado, seaweed and nuts, dried fruits and legumes. As you can see, there is nothing difficult about providing for your body necessary substances. However, why do people experience a deficiency of this element if there are so many sources of it around? Perhaps the magnesium content in food is very low? The table will give a comprehensive answer, but for now let's talk about the causes of magnesium deficiency.

Causes of magnesium deficiency

Judging by the statistics, most of the Russian population suffers from this, despite the abundant and delicious food. Why is this happening? First of all, due to eating processed foods. For example, green peas are an excellent source of magnesium, but in canned form the content of this substance is halved. That is, you need to eat more raw vegetables and fruits.

But modern Agriculture operates using new technologies, using modified crops and various growth accelerators. As a result, the magnesium content in food products is reduced. The table clearly shows that in store-bought fresh apples its quantity is reduced by 80% compared to those grown on your own plot. In cabbage, its content decreased four times.

The modern rhythm of life as the main factor of magnesium deficiency

Indeed, our lifestyle greatly influences the body’s need for certain elements. Even if we take as a basis the same content of magnesium in food products (the table will tell you in more detail about each of them separately), then the use of this macroelement in each person will proceed with at different speeds. High magnesium intake occurs primarily when you are stressed. This phenomenon is becoming the norm among executives. Sedentary image Life and irregular nutrition also require you to have more of this element, that is, you need to study foods with maximum magnesium content. The table will greatly simplify your task; all you have to do is check your menu with it every day.

Accelerates the consumption of magnesium and the use of diuretics, and in this case the body also loses calcium, potassium and phosphorus. At increased sweating along with sweat, a person also loses a number of microelements. A magnesium deficiency may occur if you have certain health problems. Intoxication, diabetes, kidney disease, diarrhea - all this leads to its rapid loss. If you like strong coffee, then get ready for the fact that you will have to consume additional magnesium in the form of dietary supplements.

When to take action

To avoid problems with your health, check the magnesium content in food products (table). Beneficial features of this macronutrient become obvious when you analyze the consequences of its deficiency. You should pay attention to your diet if you have frequent dizziness, brittle hair and nails. Reconsider whether you have enough sources of magnesium in your diet if:

appetite drops sharply and nausea begins;
joint flexibility deteriorates, pain in the knees and elbows appears;
convulsions occur, restlessness and anxiety are felt;
the functioning of the pancreas and gall bladder is disrupted;
tachycardia develops;
there is weakness, fatigue right in the morning;
atherosclerosis develops.

The longer there is a lack of this element in the diet, the more often hypotension or hypertension is diagnosed. As you can see, it is very important to monitor the magnesium content of food (table). The norm of magnesium per day will be considered further.

Your landmarks

Any table will be useless if you do not know how much magnesium your body needs. This is the initial figure from which you need to build and base your daily diet on. That’s when the table of foods containing magnesium will be the most informative. The daily norm of this important macronutrient is 500-750 mcg. During the day, it is excreted through bile, sweat and urine.

If you notice hypotension and slowing heart rate, then you should consider the possibility of an excess of magnesium in the body. Although, as a rule, an excessive amount of this substance is easily excreted from the body with loose stools.

Planning your daily diet

In fact, it won't require any heroic efforts or large financial investments from you. The table of food products containing magnesium shows us a standard set for healthy person. However, we must remember that alcohol, strong tea and coffee are also not your best friends; they neutralize magnesium, removing it from the body.

Now let's talk about the most important thing. Fresh meat (not frozen several times) and dairy products will help maintain optimal levels of magnesium in the body. From the same series you can highlight buckwheat and bran, millet and legumes. If you're a vegetarian, consider potatoes, carrots and spinach, as well as bananas, apricots and peaches. For magnesium-rich desserts, you can eat strawberries, blackberries and raspberries, as well as nuts.

Caloric sources of magnesium

The table will help you find out the magnesium content in food products. We have already found out why this element is useful. The staple foods that should make up the majority of your diet have also been described. Do not forget about high-calorie, but healthy and quite tasty additives and fillers. These are pumpkin and sunflower seeds, flax and sesame seeds, nuts, chocolate and cocoa powder, as well as sprouted wheat seeds. Follow our simple recommendations and always be healthy!