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Many of us suffer from recurring tiredness, headaches or muscle cramps. These symptoms may indicate various health problems. However, they often indicate a magnesium deficiency in our body. What does magnesium contain? In what products of natural origin can we find it? Here’s a handful of useful information.
- Magnesium deficiency is a relatively common occurrence
- It manifests itself as muscle tremors or painful cramps
- Meanwhile, we can help ourselves easily and even nicely. The source of magnesium is, among others cocoa
- More information can be found on the Onet homepage
Magnesium and the functioning of the body
Magnesium is an important mineral that affects our entire body. It affects the functioning of the circulatory system, regulating the work of our heart. It also affects the functioning of the neuromuscular system. Takes part in the synthesis of the DNA chain. It is also the ingredient our bones and teeth are made of.
The causes of magnesium deficiency can be varied, but most often they are related to our eating habits. If our diet is based on highly processed foods, low in nutrients and minerals, it can lead to a magnesium deficiency. Also, an excess of fatty acids and phosphates may be responsible for this deficiency. These ingredients significantly reduce the amount of absorbed magnesium. Some medications can also cause a magnesium deficiency. In particular, oral contraceptives, antibiotics, laxatives or diuretics, and sedatives should be mentioned.
The most common symptoms of magnesium deficiency are: recurring headaches, problems with concentration and learning, dizziness, problems with maintaining balance, sudden and severe muscle contractions, disturbed heart rhythm. In order to avoid the unpleasant consequences of magnesium deficiency, it is worth taking care of its proper level with supplements. You can choose a dietary supplement from Puritan’s Pride with magnesium and zinc to support your muscles and skin condition. At Medonet Market you can also buy Magnesium B6 SOLHERBS, which combines vitamin B6 and magnesium. You will get it in ecological packaging in the form of pullulan capsules.
If you are pregnant, it is worth checking the level of magnesium in your body during preventive examinations. At Medonet Market you will find a special package for pregnant women Pregnancy tests – a package of blood tests that you can buy at a favorable price.
What does magnesium contain?
The magnesium requirement for the average adult human is about 280 mg per day for women and about 350 mg for men. It should be remembered that not all the magnesium introduced into our digestive tract is absorbed. It is estimated that only about 50% of the magnesium is absorbed.
Magnesium deficiencies, although common, are fairly manageable. Since magnesium is absorbed through food and drink, the best way to make up for a deficiency is to change your eating habits. Our diet should be supplemented with products in which magnesium is abundant. These will be primarily unprocessed plant products, as well as mineral water.
Among the products with a high level of magnesium, we can find:
- whole grain products, especially: brown rice, oat and corn flakes, buckwheat and barley groats, rye bread and graham,
- hazelnuts, pumpkin seeds, almonds, pistachios, sunflower seeds,
- bananas, oranges, apples,
- legumes, parsley, carrots, lettuce, white and green beans, broccoli,
- cocoa,
- milk and its derivatives: cheese, cottage cheese,
- meat and fish: pork, beef, salmon, mackerel.
At Medonet Market, you can order Pestka food products by weight, which are packed immediately after ordering, thanks to which they remain fresh. We recommend, in particular, rich in magnesium:
- natural brown rice,
- roasted buckwheat and unroasted buckwheat groats,
- pearl barley groats,
- hazelnuts,
- large almonds,
- large pistachios.
Magnesium can also be found in couscous. The GMO-free product is available on Medonet Market at an attractive price.
Among the above list, it is worth paying attention, first of all, to pumpkin seeds, in which the magnesium content is extremely high and amounts to over 500 mg in 100 g of the product. If you eat a lot of bread during the day, then it is worth considering replacing white bread with pumpkin seed bread. Pips can also be added to various other products and dishes – yoghurt, salads, cereals. Cocoa also has a very high content of magnesium, in 100 g of this product we will find about 420 mg of magnesium. In other foodstuffs, the magnesium content ranges from about 220 mg to 40 mg per 100 g of product.
You can also supplement with Magnesium Citrate – Viridian Magnesium Powder. Check out the offer of other magnesium preparations available on Medonet Market.
To improve the absorption of magnesium, eat foods such as vegetables or fruit fresh and, if possible, unpeeled. The treatment of some vegetables or fruits deprives them of this ingredient. Magnesium can be found especially in the peel of some fruits, as well as in unground grains. Thermal processing – cooking, frying and blanching – also results in depriving food of this mineral.
If you are still suffering from a magnesium deficiency after making nutritional changes as outlined above, you should reach for pharmaceutical preparations. The repertoire of available resources is very wide and includes both supplements and medications. When choosing magnesium in a pharmacy, it is worth asking the pharmacist for a preparation not only with a large dose of magnesium, but also with proven absorption.
What leaches magnesium?
In the case of magnesium deficiency, it is worth paying attention not only to the presence of products rich in this component in our diet, but also to give up products that weaken the absorption of magnesium. These include, first of all, diuretic fluids, such as tea, alcohol and carbonated drinks. It is worth replacing some of them with still mineral water, choosing those brands where the magnesium content is high.
Read also:
- Constant fatigue and drowsiness? This is a sign that you are lacking this element
- Are you taking magnesium? Be careful, not everyone can take these supplements
- A healthier coffee substitute. It stimulates, but does not flush magnesium out of the body