Magnesium rich foods

Magnesium is the main structural element of living organisms, an integral component of the bone tissue of animals and humans, as well as the green pigment (chlorophyll) of plants. Mineral activates more 350 enzymes that are responsible for the absorption of lipids, proteins and nutrients.

In the body of an adult with a mass of 70 kilogram, 20 – 30 grams of magnesium is concentrated: 60% – in the bones of the skeleton, 40% – in the cells and tissues, 1% – in the intercellular space.

It is interesting that in terms of the level of content in the body, this macrocell is in fourth place, behind sodium, potassium and calcium.

Biological role

The primary function of magnesium is to form bone tissue and speed up the metabolism.

Other useful properties of the macro:

• increases the immune activity of cells;
• maintains the stability of genetic material (DNA and RNA), preventing the occurrence of mutations;
• slows down the release of histamine from mast cells;
• coordinates heart rhythm (reduces myocardial contractility, decreases heart rate and high blood pressure);
• increases bone mineral density, preventing the appearance of fractures (together with calcium and phosphorus);
• activates enzyme systems, including peptidases, phosphatases, carboxylases, phosphorylases, cholinesterase, pyruvate kinase, keto acid decarboxylase;
• participates in the synthesis of nucleic acids, fats, proteins, B vitamins, collagen;
• supports homeostasis of potassium, calcium, sodium;
• accelerates the elimination of toxic substances from the body, including cholesterol deposits;
• potentiates the disaggregation of platelets, resulting in improved “fluidity” of blood;
• normalizes the processes of inhibition and excitation in the brain;
• regulates the permeability of mitochondrial and cell membranes;
• participates in the conduct of nerve signals;
• controls blood sugar levels;
• prevents calcium deposition in the kidneys, gall bladder, ureters, bones (together with vitamin B6);
• increases osmotic pressure of intestinal contents, accelerating the passage of fecal masses;
• participates in the processes of neuromuscular excitation, improving the contractility of the muscles (together with calcium);
• accelerates the transformation of creatine phosphate to adenosine triphosphate, potentiating the energy metabolism reactions;
• increases the body’s resistance to stress.

Along with this, products with a high concentration of magnesium help in the fight against insomnia, migraines, anxiety, and nervous disorders.

Daily need

The daily rate of magnesium is directly dependent on gender, age and physiological state of a person.

Daily need is:

• for newborns up to 5 months – 30 – 50 milligrams;
• for infants from 6 months to 1 year – 70 milligrams;
• for babies up to 3 years – 100 milligrams;
• for children from 4 to 7 years – 150 – 170 milligrams;
• for schoolchildren from 9 – 13 years – 250 milligrams;
• for young people up to 30 years – 310 – 350 milligrams;
• for adults – 400 milligrams;
• during pregnancy and lactation – 450 – 700 milligrams.

The need for magnesium increases with:

• stress;
• protein diet;
• pregnancy, breastfeeding;
• the formation of new tissues (in children, bodybuilders);
• the postoperative period;
• alcohol abuse;
• taking diuretics, laxatives, estrogens, hormonal contraceptives.

In addition, it is advisable to use magnesium foods in menopausal women (450 – 500 milligrams), in order to mitigate menopausal manifestations and reduce nervous excitability.

Deficiency and excess

A balanced diet, in 80% of cases, covers the body’s daily need for magnesium. However, due to the industrial processing of raw materials (refining, cleaning, grinding, pasteurization), the concentration of the mineral in food is halved. In addition, many people do not get enough of it in the proper amount, because they lead an unhealthy lifestyle or have chronic pathologies of the digestive tract.

Considering that magnesium is a cofactor of enzymes and a regulator of biochemical reactions in the body, its deficiency lowers immunity and causes functional disorders.

Signs of magnesium deficiency:

• an increase in infectious diseases;
• constant fatigue;
• prolonged seasonal depression;
• decrease in working capacity;
• long recovery period;
• anxiety, phobias, anxiety;
• insomnia, morning tiredness;
• irritability;
• glare before eyes;
• muscle spasms, twitches, cramps;
• sensitivity to noise and changing weather;
• dizziness;
• violation of coordination of movements;
• drops in blood pressure;
• heart rhythm disturbances;
• spasmodic pain in the abdomen, accompanied by diarrhea;
• hair loss, brittleness of the nail plates.

In addition, a characteristic symptom of hypomagnesemia, according to scientists N.M. Nazarova, V.N. Prilepskaya, E.A. Intervitin, is a premenstrual syndrome caused by a decrease in the number of red blood cells in the blood.

Exogenous factors provoking a lack of a mineral in the body:

• observance of “hard” mono-diets, starvation;
• insufficient magnesium content in the daily menu;
• excessive consumption of calcium, protein and lipid foods;
• chronic alcoholism, smoking;
• hormonal contraception;
• magnesium depleted intake for parenteral or enteral nutrition;
• deficiency of vitamins B1, B2, B6 in the diet.

However, almost always hypomagnesemia occurs against the background of pathologies of internal organs.

Endogenous causes of magnesium deficiency:

• violation of nutrient absorption due to diarrhea or enteric fistulas;
• kidney disease;
• diabetes mellitus with consistently high blood sugar levels;
• myocardial infarction;
• hyperfunction of the thyroid and parathyroid glands:
• circulatory failure, especially stagnant;
• cirrhosis of the liver;
• increased aldosterone synthesis (adrenal hormone).

In addition, prolonged use of diuretics, glucocorticosteroids, cytostatic drugs and estrogens is fraught with the development of hypomagnesemia.

Remember, macro deficiency is difficult to diagnose by blood analysis, since 99% of nutrient is concentrated inside cellular structures, and only 1%? In the blood plasma. In view of this, anamnesis is established according to the symptoms, having previously evaluated the clinical condition of the patient.

An overdose of magnesium, in 90% of cases, develops against the background of renal failure, increased protein catabolism, untreated diabetic acidosis, uncontrolled use of drugs, food products containing the trace element.

Symptoms of hypermagnesemia:

• violation of speech, coordination;
• drowsiness;
• slow pulse;
• retardation;
• decrease in heart rate (bradycardia);
• dryness of mucous membranes;
• abdominal pain;
• nausea, vomiting, diarrhea.

Prolonged hypermagnesemia is fraught with a persistent decrease in blood pressure, respiratory failure, and in rare cases, cardiac arrest.

What affects the absorption of magnesium in the body?

The action of the macro is the formation of protein, enzyme structures and maintaining calcium homeostasis.

However, some substances slow down the absorption of magnesium in the intestine, which leads to a violation of the full course of biochemical reactions.

Consider the scale of compatibility of the mineral with some compounds.

1. The consumption of magnesium with calcium, sodium or phosphorus leads to a decrease in its absorption.
2. Iron reduces the absorption of magnesium in the duodenum.
3. If you combine the mineral with taking excessively fatty foods, the formation of soap-like salts occurs, which are not absorbed in the digestive tract.
4. With additional folic acid intake, the need for macronutrient increases.
5. Vitamins E and B6 improve the exchange of magnesium in the body.
6. Macroelement actively interacts with insulin, increasing its production by half.
7. Excessive intake of potassium in the body, accelerates the excretion of magnesium by the kidneys.
8. High-protein diet violates the absorption of the element in the body.
9. Vitamins D and C increase the pharmacological properties of magnesium.
10. Abuse of caffeine, alcohol, white sugar leads to a deterioration in the absorption of the mineral.
11. Erythromycin, tetracycline reduce the effect of the macronutrient.

Magnesium rich foods

The mineral is supplied to the body along with food and hard water. To eliminate chronic hypomagnesemia, drugs and additives are used, the main active ingredient of which is the missing element. In regions with soft tap water, the daily need for connection is made up by plant products.

Remember, when cooking, soaking or peeling products, 30 – 60% of the beneficial compound is lost.

Conclusion

Magnesium is an indispensable component of the human body, responsible for the coordinated work of all body systems, especially the immune, nervous and musculoskeletal.

The macroelement in the composition of enzymes is involved in the processes of digestion, the formation of bone, cartilage and connective tissue, muscle contractility, energy production, the activation of B vitamins, the creation of new cells. In addition, the substance controls the successful course of pregnancy and prevents the risk of complications, including pre-eclampsia.

Lack of magnesium in the daily menu is manifested by poor health, frequent infectious diseases, sensitivity to stress, increased fatigue, changes in the blood. To prevent hypomagnesemia, it is important to regularly eat foods rich in magnesium, in particular, wheat bran, cocoa, buckwheat, nuts, cereals, legumes.

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