2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50
Food is considered to be fully balanced, provided that the content of not only fats, proteins and carbohydrates is observed. It is very important not to forget about vitamins and microelements. The fact that ordinary products contain magnesium, potassium and other elements of the periodic table, many do not even know. But their lack can seriously affect the well-being and the whole body as a whole. What is the relationship between the presence of, for example, magnesium in food and the development of certain diseases? Let's take a closer look at the information on this topic.
Signs and effects of chronic magnesium deficiency
In combination with potassium and phosphorus, this microelement ensures the rhythmic work of the heart and the general excitability of the nervous tissue. Therefore, a lack of magnesium affects, first of all, the level of blood pressure and the correct functioning of the “main motor”. Frequent heart rhythm disturbances, muscle cramps and spasms may be the first signs of a deficiency of this trace element. At risk are people with diabetes and kidney dysfunction. Chronic fatigue syndrome and constant mental and psychological overload caused by stressful situations are also not beneficial. The consequences can be quite dangerous: sleep disturbance, constipation, heart failure, fatigue, irritability. To prevent this from happening, you need to know which foods contain magnesium in sufficient quantities for the normal functioning of the body. We will also get acquainted with the norms depending on age and gender.
Daily requirement for magnesium
Dietitians and biochemists agree on the necessary daily intake of this element. An adult needs 300-400 mg of magnesium. At the same time, with age, this norm decreases slightly - up to 250 mg. There are some features of the need for it in women during pregnancy and lactation. For the full nutrition of the future baby and his mother, the presence of up to 1000-1200 mg of magnesium in the daily diet is necessary. In children, this figure varies, depending on age, from 140 to 350 mg.
How to choose the right menu, what foods contain magnesium in sufficient quantities? You can meet its daily requirement by eating, for example, several pieces of bread with bran per day. Or eat more foods such as nuts, greens, legumes, corn, liver, rabbit or veal meat, chocolate, cheese, seafood, cottage cheese, eggs. More details about the concentration of this trace element can be found below.
Which foods contain the most magnesium?
Data presented intable in descending order from largest to smallest. We list the foods that contain magnesium in the largest amount.
Product name |
Magnesium content (mg) in 100g |
| Wheat bran | 570 |
| Pumpkin seed | 530 |
| Cocoa | 520 |
| Seaweed and other algae | 470 |
| Sunflower seeds | 420 |
| Lentils | 375 |
| Sesame seeds | 310 |
| Almonds | 270 |
| Pine nuts | 270 |
| Sprouted grains of wheat | 250 |
| Peanuts | 210 |
| Oat bran | 180 |
| Greens | 170 |
| Hazelnuts | 160 |
| Walnuts | 160 |
| Rice | 140 |
| Bran bread | 90 |
| Dried apricots | 65 |
| Marinefish | 60 |
| Shrimp | 49 |
| Bananas | 38 |
| Spinach | 34 |
Other foods contain magnesium in smaller amounts. Make a daily menu based on the information provided. In rare cases, a doctor may prescribe medication to “saturate” the body with magnesium using tablets.
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