The normal intake of magnesium in the human body ensures the correct formation of bones, the functioning of the nervous system, carbohydrate and energy metabolism. Typically, this macronutrient can be obtained from food.
Magnesium controls virtually all chemical reactions in the body. It enhances intestinal peristalsis, activates the activity of enzymes that provide metabolic processes, affects the work of the heart and the state of the skeletal system. Magnesium in combination with vitamin B6 prevents the formation of kidney stones, and in the dosage form helps to dissolve them. Eating foods rich in magnesium, vitamins K and P helps heal hemorrhoids.
Lack of magnesium causes the deposition of cholesterol plaques on the walls of blood vessels and the development of atherosclerosis. In addition, with a lack of this element, insomnia, increased fatigue, a feeling of irritation and fear often occur. At the same time, an excess of magnesium impairs the absorption of calcium by the body.
The need for an adult person for magnesium is about 400 mg per day and is fully covered with a normal balanced diet. About half of the norm is provided by the consumption of bread and cereals (cereals, casseroles, meatballs, etc.).
Wheat bran has the highest magnesium content - 610 mg per 100 g of product (mg%), pumpkin seeds - 535 mg%, cocoa beans - 442 mg%, sunflower seeds - 420 mg%, lentils - 380 mg%, sesame seeds - 356 mg%, hazelnuts - 310 mg%, cashews - 292 mg%. Good sources of the element are soy beans and soy flour - respectively 240 and 286 mg%, fried almonds - 280 mg%, pine nuts - 250 mg%, wheat germ - 239 mg%, buckwheat - 231 mg%. In general, the best sources of magnesium are seeds, nuts, legumes, and whole grains.
The magnesium content in beans is slightly lower - 160 mg%, oatmeal - 145 mg%, walnuts - 134 mg% and chocolate - 131 mg%. A small intake of a macronutrient in the body is provided by dried dates - 84 mg%, rose hips - 120 mg%, canned green peas - 91 mg%, bread - 80 mg%, and the content in vegetables and herbs ranges from 20 to 40 mg%.
Among the sources of magnesium, meat products include ham - 35 mg%, liver - 32 mg%, rabbit meat - 25 mg%, veal - 24 mg% and pork - 20 mg%. In other products of animal origin, such as milk, cheese, cottage cheese, eggs, this element is very small. In addition, some of the magnesium used to come from tap water, but today's water purification and softening methods have significantly reduced the magnesium salt content.
