2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
Magnesium is a useful trace element that our body needs constantly and in large quantities. Without it, the normal operation of most organs is simply not possible.
This element plays an important role in the functioning of the heart. The body, receiving magnesium contained in food and processing it, saturates the blood with it and directs it through the bloodstream to the heart, where it stabilizes the heart rhythm. That is why it is so important to include foods with magnesium in the diet for all those who have heart problems, as well as people whose work is associated with increased physical activity.
The importance of magnesium for the body
The he alth benefits of this element were proven long ago, back in 1808. This discovery was made by Humphrey Davy, for that time it was a real event. Already later, scientists found that the total content of magnesium in the body is about 22-26 grams, of which 1/3 is in the tissues of the organs and 2/3 in the bone tissue. And a small part is dissolved in the composition of the blood.
As you can see, magnesium is involved in the work of all organs and is involved in 350 different life processes in the body. It also promotes the absorption of calcium, which, without magnesium, the body is simply not able to use in the structure of bone tissue.
Doctors say that foods rich in magnesium not only saturate the body with this trace element, but also have a beneficial effect on the functioning of the gastrointestinal tract, since they are all of natural origin.
What is magnesium needed for?
Eating foods high in magnesium has a direct effect on the body. It is expressed:
- in increasing intracellular respiration;
- magnesium has a visible vasodilating effect, which improves the functioning of the heart muscle;
- in a diuretic effect, thanks to which the body better removes toxins and toxins;
- in the stimulating effect of intestinal motility, which is especially important for the elderly;
- replenishes the body's supply of adenosine triphosphate, an essential trace element;
- in a beneficial effect on the nervous system, magnesium also helps to normalize sleep and relieve stress;
- in participation in the formation of phosphorus metabolism;
- in the early adaptation to the cold, so the presence of magnesium in food is so important for residents of the northern regions;
- providing a positive effect on the genitourinary system of men and women.
Why is it important for athletes?
Each person should eat well, but it is especially important to follow your menu for people who lead an active lifestyle. For themThe presence of magnesium in food is most essential, because without it neither the growth of muscle mass nor the formation of hard bones is possible.
So, what does magnesium affect in the body of athletes:
- promotes the removal of toxic elements from the body, which are formed during muscle exercise;
- improves the functioning and transmission of nerve impulses;
- allows muscles to contract properly, which reduces the risk of s alt deposits or sudden myocardial infarction;
- promotes the absorption of vitamins and other metabolic processes.
Daily Value
Although magnesium is good for the body, you should not forget that its use should be rationed. Otherwise, a negative effect from it is also possible.
It is estimated that for athletes, the daily intake of magnesium in food should be 400 mg. In competitions and during muscle recruitment, it is permissible to increase it to 500 mg per day.
As for an ordinary person, 200-250 mg per day will be sufficient for him. Usually cereals, fruits, vegetables can serve as a source of magnesium in food, in this case there is no need for special supplements.
Daily value is directly related to physical activity, the more you move, the more magnesium you need. Well, if you have a sedentary job, then there is no need for a large amount of this trace element.
Features of magnesium absorption
In official medicine, magnesium is considered indispensabletrace element, it is recommended for use by almost all patients. But the absorption of magnesium has a number of features that are worth knowing about. So:
- The body is good at absorbing magnesium found in organic compounds such as lactate and magnesium citrate, and poorly present in inorganic s alts.
- In order for the intestines to better absorb this element, it is recommended to take vitamin B6. It is he who promotes the absorption of magnesium, and also allows you to better fix on the walls of the intestine.
- It is also recommended to combine foods rich in magnesium with those that are high in vitamins D and C – often in this bundle these trace elements are involved in the internal processes of the body.
- Bad habits such as alcohol and coffee abuse can negatively affect the absorption of magnesium in the body. With an excess of fats, sodium, potassium and calcium, poor absorption of this trace element is also possible.
Where is the most magnesium?
So what foods contain magnesium? The answer to this question can be extensive, but the main thing is not just to know where it is present, but also from which foods it is better absorbed. Without this, it will be difficult to properly incorporate magnesium into your daily diet.
The highest magnesium content found in food is found in seaweed, which is one of the reasons why it is so often served as a salad in canteens and kindergartens. It contains up to 900 mg of magnesium for every 100 grams, suchthere is no concentration anywhere else.
High content in wheat bran – up to 600 mg for every 100 grams of bran.
The leaders in the content of magnesium in its composition include:
- cocoa – 420 mg per 100 grams of product;
- wheat sprouted – 320mg per 100 grams;
- sesame – contains 320 mg trace element;
- cashew - the concentration of magnesium in 100 grams is 270 mg;
- soybeans and buckwheat – each have 260mg;
- pine nuts - up to 230 mg.
Also this list includes onions, spinach, lettuce, broccoli and many other products. Magnesium is also present in bananas, almonds, beans, rice, various cereals, cheese, persimmons, fennel, etc.
Which products are better to choose?
While magnesium is found in many foods, it's up to you to decide which ones are right for you to include in your diet. This is due to personal taste preferences and possible medical contraindications. You may simply not like a certain product, then it will be easier to replace it with another one.
Even though seaweed is the number one food rich in magnesium, that doesn't mean it's the one you need to eat. You can choose something else that goes better with your daily diet. Just keep in mind that magnesium is better absorbed from some foods than from others.
This process is worst whenthe element enters the body from nuts. Magnesium is much better absorbed from legumes, various cereals and fresh herbs.
Intake of magnesium in the form of vitamin complexes
One of the symptoms that indicate problems with a lack of magnesium in the body is regular fatigue, lethargy, slow recovery. In this case, it would be better to visit a doctor who, after carrying out all the necessary tests, will prescribe you the intake of the necessary vitamins.
Today often prescribed: "Magne B6", Magnesium Caps, Magnesium Malate, Magnesium from Inkospor and a number of other drugs. The doctor prescribes the exact dosage and frequency of administration, without his consent it is better to refrain from taking such vitamin complexes.
Sprouted wheat
In sprouted grains, the magnesium content is one of the highest, besides, there are a lot of other useful microelements. This method of replenishing vitamins is especially relevant in the winter-spring period, when there is nowhere to get fresh herbs.
To sprout wheat, you need unprocessed grain, it is sorted out, separating the husk and any rubbish. Then it is washed under running water, then they take a flat dish and spread the wheat in an even layer.
From above, all this is poured with water at room temperature, its level should only slightly cover the wheat. The dish is covered with gauze or a lid (it is important that there is air access) and placed for a day in a warm place.
Poafter this period, the wheat is washed and eaten. To make it better absorbed, you can grind it with a blender or in a coffee grinder to a mushy state. To improve the taste, you can add a little honey.
Sprouted wheat will help not only to compensate for the lack of magnesium in the body (magnesium is easily absorbed from it), but also to solve other problems. In particular, sprouted grain improves skin condition when cooked regularly.
In closing
Do not save on your diet, try to include as many greens, fresh vegetables and fruits as possible in your diet. Do not give up good products because of imaginary savings – later you risk spending much more on medicines.
Take care of your own he alth, and the sooner you start, the better!
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