What foods contain magnesium – symptoms of magnesium deficiency in the body

Magnesium is a substance that helps us cope with stress. And not only: this element contributes to the normal functioning of the heart and blood vessels, protects our kidneys, and saves us from chronic fatigue. It is best to get it with food, and regularly.

Why do we need magnesium? There are really a lot of benefits from it. It helps to restore the shattered nervous system, strengthens bone tissue together with calcium and phosphorus, participates in the transport of glucose from the blood to the cells, ensures the exchange of amino acids, which we need for the health of the cardiovascular system, reliable protection against urolithiasis.

In this article, we will tell you why magnesium is needed in the human body, what is the daily need for it and the benefits of this macronutrient, in which products it is contained and what is the danger of a deficiency of this universal mineral.

For peace of mind and good health: Mg functions

Think about whether you have experienced at least once:

  • Anxiety, causeless irritation.
  • Apathy, lethargy, fatigue.
  • Loss of strength, decreased performance.
  • A feeling of a lump in the throat that cannot be swallowed.
  • A feeling of spasm, suffocation in the neck area.
  • Rapid heartbeat.
  • Convulsive states and tics.
  • Sleep disorders, headaches.

These unpleasant symptoms occur in every second city dweller. The problem is that they do not pass by themselves and continue to haunt us until we determine the reason for their appearance. And it lies in the deficiency of a substance called magnesium. It is the lack of this mineral that leads to an exhausting feeling of chronic fatigue, frequent mood changes, stresses that seem to have no end.

Why does the body need magnesium and what is its effect on our health? As you can see, it is very large. He not only literally “directs” our nervous system, but also:

  • Normalizes the work of the genitourinary system.
  • Prevents the development of urolithiasis.
  • Helps to reduce the level of cholesterol in the blood.
  • Reduces the symptoms of premenstrual syndrome, menopause.
  • Plays an important role in protein synthesis.

The element is especially needed by women. They are more sensitive to its lack, they feel it more acutely. And the concentration of Mg in the female body is much higher than in the male. Why did nature order it this way and not otherwise? Experts see the connection in the fact that the substance that saves from overwork and stress also takes a direct part in the birth of children and their intrauterine development.

Therefore, it is especially important for the expectant mother to monitor the level of the useful element and consult a doctor when the symptoms described appear. Most often, the magnesium content in the blood is different from the norm during periods associated with sudden changes in the hormonal background:

  • Puberty.
  • Pregnancy.
  • Menopause.

Also, the Mg level may be affected by the use of oral contraception. It is proved that 40% of women who took OK, the lack of substance began to manifest itself already 3 months after the start of taking the drugs.

Why is magnesium prescribed during pregnancy

During this period, it is necessary to constantly monitor the level of an important macronutrient. If the indicator is normal, gestation will proceed safely, as will the development of the placenta. In addition, seizures will disappear, and resistance to stressful situations will increase.

Mg takes part in the synthesis of proteins and the formation of the baby’s nervous system. Without it, there can be no normal fetal development. And the most dangerous thing: insufficient production of this substance from food, its deficiency, can be associated with two conditions that pose a direct threat to the life of the mother and child: preeclampsia and eclampsia.

We will talk about the main sources of magnesium in food a little later, but for now we will try to find an answer to the question: why do people of the 21st century lack this important substance so much?

Reasons for Mg Shortage

Previously, people did not control the amount of macronutrient coming with food – there was simply no need for this. However, with the development of the food industry, it became less and less. This is associated with the peculiarities of processing vegetables and fruits, the disadvantages of industrial cultivation using all kinds of chemicals and fertilizers.

Over the past 50 years, the amount of Mg in food has decreased significantly: it has decreased by 24% in vegetables, by 17% in juicy fruits, and meat has lost 26% at once.

In 1995, magnesium deficiency in the body was recognized as a pathology. And now this important macronutrient is practically not found in the diet of a modern person: we switched to fast food and refined food. These examples of improper nutrition not only do not contribute in any way to filling the lack of a useful substance, but also provoke the development of insufficiency, increasing the excretion of Mg.

How our health suffers from magnesium deficiency

Imagine: all we need is just one tablespoon of an essential macronutrient. It is in this amount that it is contained in our body. We remind you: we cannot synthesize this component. It comes exclusively with food or with special preparations.

A decrease in Mg levels can lead to cardiac arrhythmia, insomnia, unreasonable melancholy, fatigue, weakness, convulsive states. Prolonged deficiency may be associated with a number of diseases. Among them:

  • high blood pressure (hypertension);
  • the presence of malignant neoplasms;
  • diabetes;
  • stroke and heart attack.

We have already described the symptoms of magnesium deficiency in the body. In children, this condition contributes to the development of autism, attention deficit hyperactivity disorder, dyslexia.

The consequences of a lack of Mg can be unpredictable. This includes the risk of coronary heart disease, which ceases to receive the element necessary for normal operation in full, and the development of schizophrenia, generalized anxiety, as well as other mental disorders.

The effect exerted by the element is great and is directed at completely different systems. Forgetting about it, we risk being left alone with many serious diseases:

  • Violation of cerebral circulation.
  • Reduction of resistance to infections.
  • Oncopathologies.
  • Atherosclerosis of blood vessels.

We have considered the role of magnesium in the human body, its main functions, symptoms of deficiency – signs that occur in most modern people. The lack of this substance leads to the fact that we cannot resist stress, our immunity weakens, there is not enough strength to work. Maybe you just need to revise your diet? Experts claim: this is one of the surest ways to get rid of fatigue, apathy, seizures, palpitations and suffocation.

But there is also a problem diametrically opposite to the one we have described. It is associated with excess of the norm and manifests itself with a sharp increase in the level of Mg in the blood.

Excess magnesium in the body: symptoms

This condition manifests itself as follows:

  • There is drowsiness, lethargy.
  • Muscle weakness appears.
  • Coordination is disrupted.
  • Another common sign is dry skin and mucous membranes.
  • The skin feels hot to the touch, it seems that the temperature has risen.
  • Diarrhea, nausea, reaching nausea may begin.

All of these symptoms indicate an overabundance of magnesium in the body. It is dangerous for internal organs. First of all, the kidneys are affected, stones may appear in them. The thyroid gland begins to work with doubled activity, muscle atrophy is manifested, pronounced weakness, indifference to everything, and a decrease in pressure are characteristic of the early stage.

Only a doctor who prescribes the right treatment can help. In particularly advanced cases, with the development of renal insufficiency, it is impossible to do without hemodialysis.

How to avoid the described risks? Start eating right. Next, we will talk about food that will help prevent the lack of Mg and strengthen health.

Which foods contain a lot of magnesium and vitamin B6: what we need to eat to cope with stress

Cashews – this nut is a real natural antidepressant. It helps to keep calm even when nerves are at the limit, get rid of excess weight, lowers blood pressure. It owes its properties to a variety of vitamins, micro- and macroelements in the composition. Including the one we are talking about in this article.

Amaranth – in 100 g of this product – 248 mg Mg. For comparison: in cashew – 270. The gap is not that big. Amaranth is not called grains of strength for nothing: it is rich in vegetable protein, useful polyunsaturated fatty acids. Those who want to eat right will like dietary bread made from medicinal seeds ground into flour.

Buckwheat is another natural aid to the heart and blood vessels. It contains 231 mg of an important macronutrient per 100 g . And a lot of iodine, potassium, zinc.

Pine nuts are another product with a high magnesium content. The nucleoli contain not only Mg, but also fats, lecithin, iron, phosphorus, silicon.

Seaweed – it also has a substance that saves us from stress. In addition, kelp is rich in iodine and potassium, helps to improve metabolism, increase the tone of the body. And in combination with amaranth, it is a powerful remedy to combat Mg deficiency. Try the loaves with the addition of dried edible seaweed and make sure of it.

Barley groats are another product rich in magnesium for the heart. Barley kernels contain calcium, potassium, and iron. They contain fiber, which is indispensable for our digestion. Porridges and other dishes from barley groats are digested for a long time, create a long feeling of satiety.

Oatmeal – has an enveloping and anti-inflammatory effect on the gastric mucosa, is indispensable for people suffering from gastritis, ulcers. It contains a lot of biotin, magnesium, sodium, zinc.

Legumes – there is also a missing substance in peas and beans. The concentration of Mg in one serving of beans can reach 125 mg, which is 30% of the norm.

Vegetables – record holders among them were spinach, parsnips, pumpkin. And leaf beetroot or chard is bright and surprisingly useful.

However, the element that saves from stress must necessarily enter the body with vitamin B6 – it improves its absorption. Pyridoxine can be found in avocados, bananas, red fish, citrus fruits, oysters, cod liver, milk.

What should I do if Mg is sorely lacking?

Here are some effective tips:

  • Switch to the right diet. Eat more vegetables, legumes, nuts, algae, drink clean water. Exclude soda, alcohol, pastries and fast food.
  • Take special medications that your doctor will prescribe for you.
  • Constantly monitor your well-being. The first warning signs (fatigue, cramps, lump in the throat) should be a reason to check the health of a specialist.
  • The daily norm is 400 mg Mg. For pregnant women, it is different – 450.

We told you how to make up for magnesium deficiency in the body, which foods contain this macronutrient in large quantities and are so rich in it that they can eliminate the symptoms of insufficiency. You can only use the tips given in the article and forever remember the benefits of this substance, on which the health of our heart and nervous system depends.

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