Foods rich in magnesium: a list

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Every day we need certain macronutrients and vitamins. As you know, a person does not need macronutrients so urgently. However, this does not mean that we can do without them. One of the most important macronutrients is magnesium.

The role of magnesium in the human body

The fact is that in a small amount, macronutrients are vital for a person. Today we will talk about one of such substances as Mg. But first, let's figure out why it is needed and what are the consequences of a lack of magnesium in the body.

Let's start with the fact that magnesium plays an important role in metabolism. He, along with other elements, takes part in various reactions. It helps to produce protein, and is also necessary for cleansing the body of harmful substances, breaking down glucose and absorbing vitamin C. And, most importantly, Mg takes part in the process of growth and regeneration.

Magnesium is actively involved in the vital processes of the body when interacting with calcium. This regulates tone, muscles contract and arteries expand. It is known that with the optimal dose of calcium and magnesium, their ratio should be equal to 2:1respectively.

Magnesium is also needed for the nervous system. Thanks to him, the movement of ions occurs. Increasing insulin secretion and better penetration into cells is another important role of this element.

In general, the benefits of magnesium cannot be overestimated. It helps with chronic fatigue, takes care of normal bone growth, reduces cholesterol levels, is involved in energy production, has a beneficial effect on the heart and blood vessels, and is necessary for he althy teeth and strengthening of enamel.

Magnesium is needed for the absorption of calcium in the body, which in turn helps magnesium to be absorbed. That is, you should consume foods containing both elements daily.

Signs of deficiency

Signs of a lack of magnesium in the body can easily be confused with symptoms of other diseases. The main ones are fatigue and fatigue. Appearance worsens: hair loss, brittle nails, caries may occur.

Another symptom is irritability. In addition, sleep and performance deteriorate. Severe magnesium deficiency can cause headaches, memory impairment, abdominal pain, digestive problems, constipation or diarrhea.

Daily Value. What to do with a lack of magnesium?

Each person's body requires an unequal amount of certain elements. It depends on his personality, as well as on the number of elements that are already present in the body. The same element may be deficient in one person and deficient in another.in excess. Nevertheless, norms for the consumption of certain elements for a person have long been developed.

For example, children under 3 years old need approximately 80 mg magnesium, children 4 to 8 years old need 130 mg, 9 to 13 years old need 240 mg, teenagers need 300-400 mg, men need 400-420 mg, and women, compared with men, need it somewhat less. Their daily norm is 300-320 mg.

But this figure is not always constant. For example, women during pregnancy need more magnesium than on ordinary days. What to do if this element in the body is much less than necessary? You can, of course, seek the advice of a doctor who will prescribe a drug for you to increase magnesium.

However, you can increase the content of this trace element yourself. Not only tasty, but also very he althy products will come to the rescue. Thanks to them, you will not only increase the magnesium content in the body, but also acquire other useful elements. So what foods are rich in magnesium?

Nuts

One of the first places is cashew nuts. It is really not only very tasty, but also useful for our body. There is a lot of magnesium in this product, about 270 mg, and this is almost a daily requirement. Eating these foods daily, you will improve the nervous system, calm the nerves. In addition, magnesium reduces pressure, strengthens teeth. By the way, if you have a problem with your teeth, it is even recommended to apply a grated walnut to the painful area.

This method improves teeth and reduces pain.

Buckwheat

This is the next versatile magnesium-rich product. Why universal? This product is used for a wide variety of purposes. Buckwheat is very rich in vitamins and minerals. The magnesium contained in it has an antidepressant effect.

It contains about 260 mg in this product. To preserve all the nutrients, it is recommended to eat raw buckwheat.

Magnesium in nuts

We have already mentioned cashews, but other nuts also contain large amounts of magnesium. These are almonds, walnuts, pistachios, hazelnuts, peanuts, pine nuts. The content of magnesium in them is from 120 to 230 mg. Eating nuts daily is a great way to boost your magnesium and other he alth benefits.

To save all this supply, you need to eat nuts that have not been heat-treated. It's the same with seeds. It is better not to fry, but to let it lie in the sun. In this case, the content of nutrients, especially magnesium, will be high.

Nuts, as a rule, we do not eat as often as we would like. This is worth paying attention to and including them in your daily diet.

Mustard

A lot of magnesium and mustard, about 120 mg. In general, the chemical composition of mustard is very diverse. These are fats, sugar, vitamins, K, Na, Ca, Mg.

The latter will help lower your blood pressure. Despite the fact that this product is more of an amateur, it is very useful for the body.

Barley grits

The next product rich in magnesium should rightfully be called barley groats. It contains approximately150 mg magnesium. Barley groats contain a lot of fiber and are very nutritious.

Kashi

Since childhood, everyone knows and many dislike foods such as oatmeal and millet. But in vain. Only at a more mature age do we understand the full benefits of these products. Potassium, calcium, phosphorus, iron, proteins, fats and many other essential elements enter the body along with these cereals. Magnesium is, of course, also present here. Its content in oatmeal and millet porridge is approximately the same - 130 mg.

Beans

Peas and beans are two other foods that are quite high in magnesium. Yes, it is not only an ideal source of protein.

They contain approximately 100 mg of this element. Beans and peas contain a huge amount of useful substances necessary for the normal functioning of the body. The magnesium contained in these products has a beneficial effect on the heart and blood vessels.

Seafood

Another product rich in magnesium s alts, for everyone. This is sea kale and not everyone really likes it. The content of this trace element in it is 170 mg. The content of nutrients in seaweed is many times higher than their content in ordinary.

As for magnesium, it is 11 times more in seafood compared to simple cabbage. And what can we say about other useful elements! In general, sometimes it is worth eating cabbage in any form.

This was a list of foods rich in magnesium. But that's not all. There are still a huge number of products containing this usefultrace element.

Benefits of magnesium-rich foods for pregnant women

During pregnancy, it is especially important to consume vitamins and various useful elements.

Everyone probably knows that in this position, the usual daily allowance of important substances is often not enough. This is the same with magnesium. We have already said that pregnant women should consume it more than usual. It is worth remembering that magnesium is necessary not only for mother, but also for the child.

During pregnancy, it is important to eat the following foods: buckwheat, oatmeal, eggs, fish and seafood, bananas and nuts. The same applies to foods rich in magnesium. For the heart, they will become indispensable helpers.

Record holder for magnesium content

In order to quickly increase the content of this element in the body, it is necessary to eat foods rich in magnesium for humans. We talked about the most important ones above. And, of course, it is worth mentioning the product that is in the very first place.

Wheat bran holds the record for magnesium content. They contain more than 600 mg. There are various types of bran that are useful to add to dishes. Bran will be especially useful for those who have problems with digestion. It is best to eat them raw. We talked about what to eat with a lack of magnesium, and now we will talk about what not to do.

Causes of lack of magnesium in the body

Firstly, animal fats and proteins interfere with the absorption of magnesium. Not recommended to eatthem in large numbers. If you often sit on low-calorie diets, then most likely you have a magnesium deficiency. Drinking soft water also leads to this.

In the case when a person is obese or diabetic, there is often a lack of this important trace element. Excessive consumption of alcoholic beverages not only depletes magnesium, but also leads to other serious consequences.

In addition to this, magnesium deficiency is also caused by such factors as stress, high consumption of carbonated, alcoholic drinks, coffee, sugar. This also includes smoking, lack of light, taking various kinds of drugs.