In this article I will talk about the magnesium in foods and why it is extremely important for our body.
Besides these most frequent functions, it also helps improve and regulate the nervous and the muscular system. It takes care for the production of proteins and the regulation of the heath rhythm. It benefits the stomach and the intestines and this is the reason why magnesium is recommended by doctors for small kids for treating baby colic.
The pregnant women suffer from magnesium deficiency for they need to provide magnesium not only themselves but also the fetus in their bodies. It is also a common problem among the elderly.
The most common symptom when the organism lacks magnesium is the fatigue. At any given time in our body there are about 25 grams of magnesium. Two-thirds of it is stored in the bones and one-quarter – in the muscles. The rest of it goes in the brain and in the other key organs like the heart, the liver and the kidneys.
Our body doesn’t store magnesium and that is why one should magnesium-rich foods.
As a consequence from the magnesium deficiency, the organism stops to absorb properly other vitamins and minerals like calcium, zinc and some vitamins of group В. The excessive intake of magnesium can be toxic, thus, when you take magnesium as a supplement, it should be based on a test which shows deficiency.
(1) Kids from 1 to 3 years – 40 – 80 mg daily;
(2) Kids from 4 to 8 years – 130 mg daily;
(3) Kids from 9 to 13 years – 240 mg daily;
(4) Kids from 14 to 18 years – 410 mg (boys) and 360 mg (girls) daily;
(5) Men over 30 years – 420 mg daily;
(6) Women over 30 years – 320 mg daily;
(7) Pregnant women – 360 mg daily;
(8) Nursing women – 320 mg daily.
Rice, wheat, oat, seeds (flax seed, sesame seed, sesame tahini, pumpkin seed, sunflower seed), nuts (walnuts, hazelnuts, almonds) and cocoa seeds have the most strongest amount of magnesium. Besides them, other foods rich in magnesium are coffee, coriander, spinach, mint, basil and rumex.
(1) cocoa (16%.) – 420 mg
(2) buckwheat – 218 mg
(3) white bean – 169 mg
(4) dark chocolate – 165 mg
(5) hazelnuts – 140 mg
(6) oat flakes – 129 mg
(7) parsley – 69 mg
(8) full-grained rye bread – 64 mg
(9) banana – 33 mg
(10) mackerel – 30 mg
(11) broccoli – 23 mg
You have to keep in mind than symptoms like fatigue aren’t always caused by magnesium deficiency. Still, its deficiency can frequently cause insomnia, cramps, twitching of the eyelids, palpitations, fatigue and irritability. Neuromuscular diseases like cramps, muscular weakness, tremor, depression and heart arrhythmias aren’t rare.
The systemic deficiency may lead to hypertension, atherosclerosis, osteoporosis.
When you don’t rest enough and when you lead a daily life of lots of physical activity, including fitness, you may develop a lack of magnesium. Many athletes take food supplements for quicker and easier recovery. We lose magnesium when we sweat intensively.
Which people are the most susceptible?
(1) People under huge mental stress
(2) People under huge physical stress
(3) People under stressful conditions
(4) Pregnant women and women in menopause
(5) People who are on weight-loss regimens