Magnesium in food. what foods contain magnesium


Magnesium is an alkaline earth metal that is actively involved in the process of metabolism. As you know, metabolism - the most important part of the human body. It is carried out through a variety of biochemical reactions, in the course of which the body is saturated with energy and useful substances. Magnesium is a participant in all these reactions. This element is involved in all types of metabolism: carbohydrate, lipid protein. Besides, magnesium helps maintain electrolyte balance.

The functions of magnesium in the body

Besides the fact that this element is an integral part of metabolism, it plays a significant role in the functioning of muscle and nervous tissue. These fabrics have spontaneous electrical conductivity. Magnesium regulates the permeability of cell membranes, the work of the potassium-sodium pump.

However, this element does not remain aloof from the immunological processes. Another quite important function of this element is the thermoregulation of our body. Magnesium is an intermediary in the metabolism of calcium, ascorbic acid, phosphorus and sodium. This element is involved in the synthesis of phospholipids, prevents the aggregation of erythrocytes and has a vasodilating effect.

Human need for magnesium

For the normal functioning of our body, we must consume about 400 mg of magnesium daily. This amount increases for pregnant women to about 450 mg. Children need to receive 200 mg of the element per day. The need for magnesium increases significantly in people involved in sports (up to 600 mg), it is especially important for heavy loads and stressful situations.

The highest concentration of magnesium in the body is located in the muscles, bones, liver and in the tissues of the central and peripheral nervous systems. This element gets into our body with food, salt and water.. Its excess is most often excreted by the intestines, the kidneys are also involved in this process, but to a lesser extent.

A decrease in the concentration of this element in the body can be caused by pancreatitis, an insufficient amount of magnesium in food, a lack of vitamin D, dysfunction of the parathyroid glands, and alcoholism.

You will know about magnesium deficiency in your blood plasma only if the process has gone far. Magnesium deficiencies are replenished from special "depot", located in our body. Even if very little magnesium enters the body, its blood levels can remain normal for quite a long time.

Magnesium in food

So, in our body magnesium comes from food, hard water and salt. Magnesium salts are rich in millet and buckwheat groats, legumes (beans and peas), spinach, lettuce, nuts, tahini halva, milk and watermelon.

As it turned out, dark chocolate can boast of dark chocolate. From meat products a lot of magnesium, you do not gather. In meat, it is not in such quantities as in cereals. Fruits such as apples and plums, also do not carry a large stock of this element. It is better to use dried fruits. This is especially true for dried apricots, bananas and figs. The absolute leader in the quantitative content of magnesium is sesame.

With magnesium deficiency in the body or as a preventive measure, doctors may prescribe magnesium supplements. However, they are available without a doctor's prescription. However, you should not start using them yourself. It is better to consult a doctor and pass the necessary tests. After all, only the doctor can determine whether you have enough of this element or it needs to be replenished. In most cases, power adjustment is enough.

Especially for Marie Matveyuk