Magnesium improves the work of gray cells and helps prevent heart disease. Magnesium deficiency causes symptoms that can be confusing. Any little thing upsets you, you sleep badly and sometimes you get cramps? Or maybe you are complaining about twitching of the eyelids and constant fatigue? Before you start running after the doctors, start by supplementing with magnesium. What are the properties of magnesium and its best sources? How to increase the absorption of magnesium and who is at risk of deficiency of this element?
Magnesiumis essential for the body for the proper life processes. Meanwhile, many people suffer frommagnesium deficiency( hypomagnesaemia ).
Reason? Most often it is eating highly processed foods, living in a hurry and in stress. The concentration of magnesium in the body also decreases under the influence of certain diseases, medications and heavy exercise.
The most important he alth benefits of magnesium
Magnesium stabilizes the functions of the nervous systemand improves the work of gray cells. By taking part in the transformation of carbohydrates, proteins and fats, it determines the supply of energy to the tissues and cells of the body, especially to the nerve cells of the brain that are sensitive to its deficiency. It also reduces their hyperactivity, having a calming effect on the body. It improves memory and thinking.
Magnesium is responsible for the smooth functioning of the cardiovascular system. It turns out that the inhabitants of areas with hard water (high in magnesium) die much less often from a heart attack. Scientists speculate that if everyone drank such water, the number of deaths would decrease by as much as 19%.
Magnesium not only prevents heart disease, but also supports its treatment. It is administered intravenously to people after a heart attack (it prevents the formation of blood clots and dangerous arrhythmia).
If your body is deficient in magnesium, the walls of your blood vessels may constrict, which leads to an increase in blood pressure. Therefore, people with hypertension are advised to eat foods rich in magnesium.
Magnesium in combination with calcium and vitamin D builds bones and teeth, preventing osteoporosis. Provided that the body is supplied with twice as muchthan calcium. So if you eat a lot of magnesium mine products or take supplements, you must also increase the amount of calcium in your diet. Imbalance weakens the action of both elements.
Magnesium improves digestion, prevents the formation of kidney stones, regulates the thyroid gland and widens the airways, supporting the treatment of asthma and bronchitis.
It also protects the body against toxic elements (e.g. lead, cadmium, mercury) found in vegetables and fruit from contaminated areas. It also regulates muscle tension, helps in the treatment of injuries, chronic fatigue and fibromyalgia.
Magnesium relieves PMS and menstrual pain. It can also possibly prevent (even treat) migraines and type II diabetes and protect against the complications of this disease.
How is magnesium deficiency manifested?
The body can indicate that it is lacking magnesium in various ways.
The most common symptoms of magnesium deficiency are:
- irritation
- nervousness
- palpitations
- insomnia
- fatigue
- muscle spasms
- eye twitch
According to recent studies, long-term magnesium deficiency increases the risk of civilization diseases - atherosclerosis and cancer.
In he althy people who eat well, a high deficiency of the element is rarely found. Certain factors, however, may hinder its absorption: alcohol abuse, taking dehydrating agents, chronic diarrhea. People with diabetes, malabsorption, intravenously fed, and very dehydrated are exposed to a high deficit.
Magnesium deficiency symptoms
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Who is at risk of magnesium deficiency?
Magnesium deficiency is particularly dangerous:
- students and people who work intensively mentally
- hard-working physical workers
- people living under constant stress
- pregnant and menopausal women
- people on restrictive slimming diets.
Magnesium - how to increase the absorption of magnesium?
- Cooking causes a loss of 30-75 percent. this element. Therefore, vegetables and fruits are best eaten raw.
- Magnesium is a macronutrient absorbed at the level of the small intestine, therefore the diet and composition of meals may affect its absorption.
- For additional supplementation, it is worth choosing a preparation in the form of an enteric tablet, i.e. a tablet with a special coating that protects the content of the tablet against acidic environmentstomach - the sheath dissolves only in the small intestine, i.e. where the absorption of magnesium ions is greatest.
Magnesium - symptoms and effects of excess
An excess of magnesium gives certain symptoms:
- nausea
- diarrhea
- difficulty breathing
- dizziness
- coma.
Excess magnesium is very rare, because the more magnesium in the body, the less it is absorbed, and the excess mineral is removed by the kidneys. However, when taking supplements, you must follow the recommendations given on the leaflet, and if in doubt, it is better to consult your doctor.
Magnesium deficiency - who's at risk
See the gallery of 9 photosImportant
Do you have kidney problems? Watch out for magnesium
Kidney patients should not take magnesium without consulting their urologist. It may also reduce the effectiveness of treatment with tetracyclines. Therefore, the doctor must know that we take supplements with magnesium.
What is magnesium in? Foods rich in magnesium - table
The main source of magnesium is grain products, especially buckwheat. A lot of it in legumes, nuts, seafood, cocoa and chocolate.
Barley groats, dark bread, peas, spinach, fish, yellow cheeses and bananas contain a lot of magnesium.
A small amount - other vegetables and fruits, milk, eggs, rice, offal, white bread. There is more magnesium in products from organic farms.
Mineral waters, especially highly mineralized waters, and "hard" drinking water can also be good sources of magnesium.
| cereal products | magnesium content mg / 100 g of product | vegetables | magnesium content mg / 100 g of product | nuts | magnesium content mg / 100 g of product |
| wheat bran | 490 | soybeans, dry seeds | 216 | almonds | 269 |
| buckwheat | 218 | white beans, dry seeds | 169 | peanuts | 180 |
| muesli with raisins and nuts | 136 | peas, dry seeds | 124 | pistachio nuts | 158 |
| oatmeal | 129 | parsley, leaves | 89 | hazelnuts | 140 |
| brown rice | 110 | red lentils, dry seeds | 71 | walnuts | 99 |
| millet | 100 | spinach | 53 | coconut shrims | 90 |
|
sugar and confectionery | magnesium content mg / 100 g of product | fruit | magnesium content mg / 100 g of product |
| cocoa 16% powder | 420 | figs, dried | 78 |
| sesame | 167 | dates, dried | 54 |
| dark chocolate | 165 | apricots, dried | 42 |
| coffee chocolate | 134 | avocado | 39 |
| dark chocolate | 129 | banana | 33 |
| milk chocolate | 97 | melon | 23 |
| meat | magnesium content mg / 100 g of product | fish | magnesium content mg / 100 g of product |
| chicken black pudding | 45 | pollock, fresh | 43 |
| turkey breast meat, skinless | 35 | herring, s alted | 39 |
| chicken breast meat, skinless | 33 | herring smoked "Pikling" | 33 |
| beef, sirloin | 26 | sardine, fresh | 31 |
| pork, raw pork loin on the bone | 24 | mackerel, fresh | 30 |
| mutton, shoulder | 23 | smoked salmon | 30 |
Source: Kunachowicz H., Nadolna I., Przygoda B., Iwanow K .: Tables of composition and nutritional value of food. PZWL Medical Publishing, Warsaw 2005.
We absorb 30-40 percent from food. magnesium. In an average diet, cereal products provide the most magnesium (up to 45%).
Magnesium - dosage. Recommended Daily Magnesium Intake
- infants - 30 mg
- children - from 5 months to 1 year old - 70 mg
- children: from 1 to 3 years of age - 80 mg; from 4 to 9 years of age - 130 mg;
- boys: from 10 to 12 years of age - 240 mg; from 13 to 18, years of age - 410 mg;
- girls: from 10 to 12 years old - 240 mg; from 13 to 18, years of age - 360 mg;
- men: from 19 to 30 - 400 mg;>31 years old - 420 mg;
- women: from 19 to 30 - 310 mg; 31 years old - 320 mg;
- pregnant women: 19 years old - 360 mg;
- lactation: 19 years: 320 mg;
Source: Food and Nutrition Institute (Nutrition standards for the Polish population - amendment)