The lack of magnesium in the body causes many metabolic disorders (including diabetes as the most common disease). The solution of the problem can be found in green leafy vegetables, bananas, as well as in healthy nuts.
What other foods are also rich in magnesium? How to properly dose this valuable mineral in adults, children and pregnant women?
Symptoms of Magnesium Deficiency
You are worried about the constant fatigue and you cannot concentrate on your job, your attention is impaired. Often you are irritable, nervous and under stress. These are just some of the signals that you have magnesium deficiency. In this case you should be sure to inspect with your doctor just to confirm whether it really comes to symptoms of its deficiency.
Of sixteen minerals that are essential to our body, this mineral by the proportion occupied in the tissues is on the fourth place. About 50 percent of this element is situated in our bones, and the residue was placed in the soft tissues, cells and body fluids.
The average is between 20 and 28 g of magnesium in the body. This remarkable mineral involved in over 300 different biochemical processes, among other things, maintains our nerve. Furthermore our muscle or the defense function regulates heart rhythm and together with calcium affects bone density.
Magnesium in the body is used to activate many enzymes in the body. Without it it’s not possible the transformation of carbohydrates, fats and proteins into energy.
Magnesium deficiency in the body leads to a number of metabolic disorders, particularly favors the development of diabetes. Its deficit best compensates with foods rich in magnesium or supplements – they play a significant role.
What causes magnesium deficiency?
Several important factors are affecting the lack of magnesium in the body:
First of all in most people it quite poorly absorbed, and its stocks in the body are easily excreted in the urine. Unhealthy beverages and similar drinks are exhausting almost all of our reserves. As for magnesium and calcium from the bones and soft tissue, they are at a poor level from a few hours after drinking.
In addition to poor quality diet; starvation, excessive amounts of milk and other dairy products; a lot of fatty foods, “soft” water, too little protein and stressful way of life; there is also a lack of magnesium in children during their growth and development. It is common that the levels of magnesium are reduced in pregnancy, as well as due to due to vomiting, diarrhea, chronic kidney disease, disorders of the digestive organs and also excessive sweating.
Stress is also one of the causes of lack of magnesium in the body and leads to problems and increased intake of certain medications such as hormones, analgesics, anti-inflammatory drugs. To this very contributing are the harmful habits such as smoking cigarettes, drinking alcohol and excessive amounts of coffee and tea.
Magnesium is good for health
The effects of magnesium in the body are huge; its deficiency can cause many health problems. In addition to causing chronic fatigue, lack of magnesium causes muscle pain and loss of concentration. Magnesium deficiency can cause depression, loss of hearing, difficulties in calcium absorption and formation of kidney stones. The lack of this precious mineral also leads to increased blood clotting, especially in already damaged blood vessels.
How to compensate magnesium with nutrition?
Magnesium deficiency is always best to catch up in a natural way, by eating certain food, at first place green leafy vegetables such as spinach, Swiss chard and kale. High content of magnesium is found in almonds, Brazil and cashew nuts, sunflower seeds, pine nuts and ground flax seed.
Only 70 grams of pumpkin seeds provides nearly 100 percent of the daily requirement for magnesium. In addition to being an excellent source of vitamin D, and beneficial omega-3 fatty acids, meat fish such as mackerel, salmon, halibut and tuna can also help to increase the intake of magnesium in the body.
Foods rich in magnesium are also certainly and legumes like beans and lentils, and it has been proven that only 150 grams of soy meets the daily needs for minerals. Only one banana contains 32 milligrams of magnesium, but this mineral-rich fruits are also strawberries, blueberries, grapefruit and figs.
The content of magnesium in plant foods depends on its concentration in the soil and conditions of cultivation. Since it is extremely soluble, largely disappears when cooked. When it comes to grains and cereals, is found in the bran and germ.
Magnesium – LIST OF FOOD
- Roasted pumpkin seeds: 530 mg per 100 grams of food.
- Almonds: 300 milligrams.
- Brazil nuts: 225 milligrams.
- Sesame seeds: 200 milligrams.
- Peanuts (roasted, salted): 183 milligrams.
- Walnuts: 130-190 milligrams.
- Brown rice: 110 milligrams.
- Whole meal bread: 85 milligrams.
- Spinach: 80 milligrams.
- Boiled Beans: 40 milligrams.
- Broccoli: 30 milligrams.
- Banana: 29 milligrams.
- Potatoes (baked) 25 mg.
- White bread: 20 milligrams.
- Low fat yogurt: 17 milligrams.
- Milk: 10 milligrams.
- White rice: 6 milligrams.
- Corn flakes: 6 milligrams.
Is it possible to overdose with magnesium?
It is difficult to overdose on magnesium, but it can happen to people who have disrupted the work of the kidneys, which are responsible for the removal of excess minerals from the body. In the risk group most of all are those who consume a large amount of magnesium supplements.
In addition, symptoms of an overdose of magnesium are nausea, vomiting, low blood pressure, confusion, slow heart rate, respiratory problems and lack of other minerals, usually calcium deficiency.
When it comes to taking supplements, people taking certain drugs should be cautious. Increased intake of magnesium can also lead to a lack of calcium in the intestines.
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