Which foods contain magnesium

Magnesium is one of those substances, without which the body can not work: its regular intake ensures normal operation of many systems and organs.It proved that slows and magnesium deficiency impairs many important processes in the body.Magnesium influences the synthesis of protein, is involved in a 360-year-essential metabolic processes.What is its use of what the daily rate of consumption of this substance?

What is the use of magnesium?

Magnesium deficiency affects the heart, kidneys, endocrine system, brain.Brakes metabolism, absorption of vitamins worsens.As a result - the port health, reduced working capacity.Especially the nervous system suffers, reduced resistance to stress.Magnesium is useful for the following organs and systems:

  1. muscles, joints.Magnesium deficiency can cause muscle cramps.Lack of magnesium is especially dangerous when an excess of calcium: in the gall bladder and kidney stones begin to accumulate.
  2. Heart.According to research scientists, 80% of people suffer
    ing from diseases of the heart and blood vessels, there was a magnesium deficiency.When replenishment of stocks of this substance improves cardiac function, arrhythmia persists - the heart works more rhythmic and more stable.
  3. vessels.cerebral vessels contain magnesium twice the other vessels of the body.The lack of this trace element has a negative impact on the brain vessels: they begin to form blood clots, which is fraught with the risk of stroke.According to some reports, magnesium deficiency - the cause of headaches, migraines, high blood pressure.
  4. Nervous System.The lack of magnesium - the cause of a malfunction of nerve cells.As a result, nerve cells are constantly on our toes, and do not go into relaxation mode.
  5. pancreas.Magnesium improves performance of the pancreas, resulting in the blood sugar level decreases sharply.

What magnesium norm for human

estimated that the human body contains about 20 grams of magnesium.Organism saturated microelement data not only from food, but also from water.Every day the human body consumes 380-450 milligrams of the substance.Serious physical and psychological stress increases the intake of magnesium, if a person abuses alcohol, the need is still increasing.

What foods contain the most magnesium?

Chronic magnesium deficiency - not uncommon.The reasons for this - the wrong, poor nutrition, stress, alcohol, poor environment.To eliminate the deficit, nutritionists recommend consuming more foods rich in magnesium.It mainly products of vegetable origin, although the animals - also contain a lot of useful substances.Here in what foods contain magnesium in maximum quantities:

  1. wheat (bran)
  2. wheat grains (sprouted)
  3. cocoa
  4. soybeans
  5. cashew
  6. peanuts
  7. unpolished rice
  8. almonds
  9. oat flakes
  10. beans white

herbal products

Magnesium contains the majority of products of plant origin, but there are some where it is particularly large.The maximum amount of this trace element is found in nuts, grains and legumes, a little less - vegetables, dried fruits, herbs.Such a variety of foods rich in magnesium, it allows you to replenish stocks regardless of the season.

Nuts

  • sesame
  • pine nuts
  • cashew
  • almonds
  • peanuts
  • walnuts
  • sunflower (seeds)
  • hazelnuts
  • pistachios

Cereals, legumes

  • buckwheat
  • oatmeal
  • Pshenko
  • beans
  • green peas
  • lentils
  • beans

greens, vegetables

  • spinach
  • parsley
  • arugula
  • dill
  • garlic
  • carrots

fruits, dried fruits

  • dates
  • prunes
  • persimmon
  • banana
  • raisins

List of products of animal origin

Compose their diet so that every day to eat foods like vegetable andanimal origin.It is important not to forget about the consumption of animal products: Some nutrients found only in them.To save the maximum amount of magnesium in the processing of foods, nutritionists recommend cooking rather than frying eggs, meat and fish.Many of magnesium include:

  • eggs
  • hard cheeses
  • pork
  • beef
  • fish of the sea
  • milk

Table foods containing magnesium

Products

Contents
magnesium (mg per 100 g.)

wheat bran

586

Cocoa

420

wheat grain (germinated)

320

Sesame

320

Cashew

270

Beans soy

260

buckwheat

260

pine nut

230

Almond

230

Pistachio

200

Peanut

180

Hazelnut

170

Rice unpolished long

160

Oatmeal flakes

140

Groats barley

138

Groats oat

137

millet

132

Beans

130

Green peas (fresh)

105

white bread with bran

92

Parsley

85

Dates

85

Lentils

80

Spinach

79

Dill

70

rye bread with bran

70

polished rice

64

Cheese

40-60

Persimmon

56

Fennel

49

Eggs

47

Arugula

47

Prunes

44

Corn fresh

43

Bananas

39

Carrot

38

Chicken

37

Raisins

31

Herring

31

Garlic

30

Banana

27

Pork

27

Beef

27

Broccoli

24

Milk

12