Products containing magnesium in largequantity

Potassium, zinc, iron, magnesium – trace elements that are needed for the normal functioning of the vital systems of the body. When they are deficient, you feel unwell, develop diseases. Especially dangerous for the body is the lack of magnesium. Deficiency вещества вызывает болезни сосудов и сердца, язву желудка, diabetes, thyroid pathology. To replenish his stock, need to know which foods contain magnesium. Regular food consumption with a magnesium element will provide good state of health and disease prevention.

What is the benefit of magnesium and its role in the human body?

The amount of magnesium in the body determines the normal exchange substances, the health of the nervous, cardiovascular systems. Useful trace element, along with other vitamins and minerals, should be present in the diet for proper and balanced power supply.

How do foods that are rich affect human health? magnesium:

  1. На сердечно-сосудистую систему. Substance полезно для сердца, так как нормализует сердцебиение. Also food intake, where there is a lot of magnesium, reduces vasospasm, expands them, which ensures normal nutrition of the heart muscle with oxygen. Due to the element decreases clotting blood – it prevents the formation of blood clots. Magnesium sulfate (magnesium salt and sulfuric acid) is used for injection when hypertensive crisis.
  2. На нервную систему. Substance стимулирует conduction of synapses in nerve cells, avoids negative effects of stress, development of mental disorders: anxiety, anxiety, insomnia. Element contributes the disappearance of frequent headaches. Magnesium Matter Property positively affect the nervous system is beneficial for pregnant women which increases the effects of stress and nervous tension.
  3. На пищеварительную систему. Consumption foods rich in magnesium, improves gall bladder, stimulates the contraction of the smooth muscles of the intestine.
  4. На обмен веществ. A lot of magnesium in the body necessary to ensure that the well absorbed potassium with calcium. Also микроэлемент нормализует углеводный и фосфорный обмен, что helps to eliminate hypertensive manifestations, helps avoid a stroke. Magnesium substance is involved in the formation protein compounds.
  5. На энергетическое питание. If there are products, being a source of magnesium, accumulates in the body adenosine triphosphate – an important element for energy processes biochemical nature. In the formation of the energy reserve also many enzymes are involved, the action of which increases magnesium trace element.
  6. На строительные процессы. Thanks improved calcium absorption, faster bone formation and tooth enamel. This is especially important during pregnancy, when the stock строительного материала в большом quantity уходит на формирование fetus.


The rate of consumption of magnesium per day

Balanced nutrition requires the right ratio in food vitamins, microelements. Daily rate The magnesium element varies with age.

  • For children it is permissible to eat food with a substance content 200 mg.
  • For women – 300 mg.
  • For men – 400 mg.

If you exceed this rate, there may be signs of oversupply. element – low blood pressure and slow heart rate.

Signs of magnesium deficiency

Magnesium deficiency causes pathological processes которые ухудшают состояние организма, вызывают развитие serious diseases. To avoid this, it is worthwhile to follow чтобы в рационе питания хватало вещества. There are signs by which a person can determine what is missing in his body beneficial trace element:

  • nausea and loss of appetite;
  • dizziness;
  • �”Fog” in the eyes;
  • hair loss, brittle nails;
  • convulsions, twitching of the eyelids, cramps;
  • nervous disorders: anxiety, anxiety, insomnia;
  • tachycardia;
  • anemia;
  • atherosclerosis due to lack of vascular elasticity;
  • the formation of kidney stones;
  • decreased articular flexibility.

What foods contain the most magnesium < / h2>

При выявлении магниевого дефицита врачи корректируют питание, выписывают препараты, которые содержат магний в большом quantity, например, «Магний форте». The course of medication, enriched with micronutrients, helps to restore its balance.

For the prevention of magnesium deficiency need to eat every day dishes, which include products with a substance. This will benefit the body and help avoid diseases. The list of foods saturated with magnesium will correct the nutrition.

List of plant products < / h2>

High magnesium content is present in food of plant origin – fresh vegetables and fruits, herbs, grains. Adding this food to the diet will fill up the microelement stock and allow the person to feel good. In addition, the composition of raw plant foods include many useful vitamins, minerals. Products containing magnesium in large quantity растительного происхождения:

  • cereals, cereals: buckwheat porridge, corn, bran (remains from the shell of the grain), wheat, oatmeal, bread, rice (brown); < / li>
  • sunflower seeds, sesame; < / li>
  • nuts: walnuts, cedar, cashews, peanuts, almonds; < / li>
  • legumes: green peas, beans, lentils, beans; < / li>
  • raw vegetables and herbs: potatoes, beets, spinach, cabbage, carrots; < / li>
  • fruits: dried fruits, bananas; < / li>
  • chocolate (cocoa beans); < / li>
  • soy sauce; < / li>
  • sea kale. < / li> < / ul>

    Products of animal origin < / h2>

    Магний находится также в продуктах животного происхождения, хотя в гораздо меньшем quantity. Useful микроэлемент содержится в сухом цельном молоке, рыбе, птице. From food of animal origin, the greatest amount of magnesium is:

    • halibut; < / li>
    • chinook; < / li>
    • flounder; < / li>
    • perch; < / li>
    • oysters; < / li>
    • Kamchatka crab; < / li>
    • chicken breast; < / li>
    • beef; < / li>
    • pork. < / li> < / ul> |

      Table of magnesium content in food < / h2>

      Product < / strong> < / th>

      Magnesium content, mg per 100 grams < / strong> < / th> < / tr> < / thead>

      Cashews < / td>

      270 < / td> < / tr>

      Buckwheat < / td>

      258 < / td> < / tr>

      Pine Nuts < / td>

      233 < / td> < / tr>

      Peanuts < / td>

      182 < / td> < / tr>

      Sea Kale < / td>

      170 < / td> < / tr>

      Oatmeal < / td>

      135 < / td> < / tr>

      Walnut < / td>

      120 < / tr>

      Green Peas < / td>

      107 < / td> < / tr>

      Beans < / td>

      103 < / td> < / tr> < / tbody> < / table>

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