The role of magnesium in the human body: deficiency, effects and sources in food
In addition, magnesium has an effect on the body through the formation of an appropriate electrolyte balance in peripheral blood. The comprehensive role of magnesium in the human body makes us constantly take care of the required level of its presence in the diet.
Why does the body need magnesium?
In order to understand why the body needs magnesium, it is important to understand that, along with calcium, it is part of the mineral basis of bone tissue and is involved in many metabolic processes. In particular, it increases the ability of cells to absorb oxygen, fights insomnia, headaches and irritability, stimulates intestinal motility, and removes cholesterol.
An adult needs 400 milligrams of magnesium per day. During pregnancy and lactation, the need for it rises to 450 milligrams. Children in the first year of life need 55-70 milligrams of magnesium, from 1 to 7 years – 150-250 milligrams, from 7 to 17 years – 250-300 milligrams per day.
Where is magnesium found in foods
The magnesium content in staple foods is quite high. Let's take a look at where magnesium is contained in foods in the amount we need. Vegetable products are especially rich in it – they usually account for 2/3 of all magnesium supplied with food. In addition, a certain amount of magnesium can come from drinking water.
Unfortunately, the usual diet of a modern Russian is extremely poor in vegetables and does not always provide the body with the necessary amount of magnesium. And its deficiency leads to depressive states, apathy, fatigue, muscle weakness, a tendency to cramps in the calf muscles (who has not noticed these symptoms in themselves?).
Food source of magnesium
Magnesium is rich in bran, oatmeal, buckwheat and pearl barley, rice, millet, wholemeal or rye bread, pumpkin and sunflower seeds, nuts, potatoes, beans, peas, dill, parsley, prunes, seaweed, mackerel, herring, squid, eggs. All this is a source of magnesium in foods that should be present daily on your table.
Lack of magnesium in the body
A prolonged lack of magnesium in the body increases the deposition of calcium salts in the walls of blood vessels and kidneys, and worsens the functioning of the heart muscle. According to some experts, the lack of this element may be one of the reasons for the increased incidence of cardiovascular diseases in regions with soft water, poor in calcium and magnesium.
Recent studies have shown that supplementing the diet with magnesium can slow the progression of osteoporosis and even increase bone density in older women.
Test. Is there enough magnesium in your diet?
1 Do you often experience stress?
2 Do you experience calf cramps at night?
3 Does hand numbness occur, especially at night?
4 Are there pains in the heart, uneven heartbeat?
5 You do not use products made from wholemeal flour?
6 You don't eat green vegetables?
7 Do you often take diuretics?
8 Do you often have neck and back pain?
9 Do you drink ordinary drinking water a little?
If you answered yes to more than five questions, you are deficient in magnesium.