How to compensate for a lack of magnesium healthy diet
Lack of magnesium in the body causing a number of metabolic disorders (including diabetes is the most common disease). The solution of the problem can be found in green leafy vegetables, bananas, as well as in healthy nuts.
What are the other foods rich in magnesium? How can this valuable mineral properly dosed in adults, children and pregnant - learn in our text ..
MAGNESIUM DEFICIENCY SYMPTOMS
You are worried about the constant fatigue, can not be good to concentrate on your work, your attention is impaired. You are often irritable, nervous and under stress, fast planets, these are just some of the signs that you have a magnesium deficiency. In this case, you should be sure to inspect with your doctor to confirm whether it comes to symptoms of magnesium deficiency.
Out of a total of sixteen minerals that are essential to our body, this mineral per share in the tissues ranks high fourth mesto.Oko 50 percent of this element is in our bones, and the remainder is placed in the soft tissues, cells and body fluids.
One would be that on the average there are between 20 and 28 g of magnesium in the body. This remarkable mineral involved in more than 300 different biochemical processes, among other things, maintain our nerve, muscle or the immune function, regulates heart rhythm and, together with calcium affects bone density. How Magnesium in the body serves for the activation of many enzymes in the body, without it would not be possible transformation of carbohydrates, fats and proteins into energy.
Magnesium deficiency in the body leads to a number of metabolic disorders, particularly conducive to the emergence of diabetes. Its deficit is compensated best foods rich in magnesium but have a significant role supplements.
What causes magnesium deficiency
Several important factors affecting the lack of magnesium in the body:
First of all most people rather poorly absorbed, and its reserves in the body is easily excreted in the urine. Unhealthy beverages and similar drinks exhausted almost all of our reserves, as magnesium and calcium from the bones and soft tissue from a few hours after eating.
In addition to the poor quality of food (starvation, excessive amounts of milk and other dairy products, a lot of fatty foods, "soft" water, too little protein), and stressful way of life, there is also a lack of magnesium in children during their growth and development. It is often the case that reduce and magnesium in pregnancy, as well as due because of vomiting, diarrhea, chronic kidney disease, disorders of the digestive organs, excessive sweating.
Stress is also one of the causes of lack of magnesium in the body and lead to problems and certain medications such as hormones, analgesics, anti-inflammatory drugs. Tome contributions and harmful habits such as smoking cigarettes, drinking alcohol and excessive amounts of coffee and teas.
Magnesium is good for health
The effects of magnesium in the body is huge, its deficiency can cause many problems and health problems. In addition to causing chronic fatigue, lack of magnesium causes muscle pain, loss of concentration. Magnesium deficiency can cause depression, loss of hearing, heart Artmore, hampers the absorption of calcium, the formation of kidney stones. The lack of this precious minerals also leads to an increased blood clotting, in particular in already compromised blood vessels.
Hearing problems: Magnesium prevents the formation of free radicals that can cause damage to the cochlea, hearing aid and extremely uneasy buzzing in the ears (tinnitus).
Depression: many years of scientific research have proven that the people in depressed suicidal there is a lack of magnesium in the body. In any event, the mineral is a better alternative to antidepressants because it does not cause side effects.
Muscle cramps or tremors magnesium in food or supplements will allow your muscles to relax, because it knows that its deficiency causes cramps, particularly in the feet, sheets, hands, and can cause tics on the face.
Cardiac arrhythmia: deficiency of this mineral leads to cardiac arrhythmia, an irregular heart beat and, consequently, the occurrence of heart attacks and strokes. It is precisely because of magnesium in the diet used in the prevention and control of these diseases.
Kidney stones: This mineral prevents connection of calcium and oxalate stones who actually created.
Diabetes: without magnesium, glucose is able to be transferred to our cells. The accumulation of glucose and insulin in the blood can cause damage to various tissues including the serious deterioration of the optic nerves.
How to compensate MAGNESIUM IN NUTRITION
Magnesium deficiency is always best to compensate for the natural way, by eating certain namirnica.Na first place, it's green leafy vegetables such as spinach, Swiss chard and kale. After the high content of magnesium are known and nuts such as almonds, brazil and cashew nuts, sunflower seeds, pine nuts, ground flaxseed.
Only 70 grams of pumpkin seeds provides nearly 100 percent of our daily needs for magnesium. In addition to being an excellent source of vitamin D, and beneficial omega-3 fatty acids, meat fish such as mackerel, salmon, halibut and tuna can help to increase the intake of magnesium in the body.
Foods rich in magnesium are certainly and legumes like beans and lentils, but it has been proven that only 150 grams of soy meet the daily needs for minerals. Only one banana contains 32 milligrams of magnesium, a fruit rich in this mineral are strawberries, blueberries, grapefruit and figs.
The content of magnesium in plant foods depends on its concentration in the soil and on the conditions of cultivation. Since it is extremely soluble, largely disappeared with when cooked. When it comes to grains and cereals, it can be found in the bran and germ, we also explains why refined white flour contains relatively little magnesium in comparison with integral, which is always a better choice.
Magnesium FOOD - FOOD LIST
Roasted pumpkin seeds: 530 mg per 100 grams of food.
Almonds: 300 milligrams.
Brazil nuts: 225 milligrams.
Sesame seeds: 200 milligrams.
Peanuts (roasted, salted) 183 mg.
Walnuts: 130-190 milligrams.
Brown rice: 110 milligrams.
Wholemeal bread: 85 milligrams.
Spinach: 80 milligrams.
Boiled Beans: 40 milligrams.
Broccoli 30 milligrams.
Banana: 29 milligrams.
Potatoes (baked) 25 mg.
White bread: 20 milligrams.
Low fat yogurt: 17 milligrams.
Milk: 10 milligrams.
White rice: 6 milligrams.
Corn flakes: 6 milligrams.
Magnesium Tablets DOSAGE
In addition to dietary magnesium deficiency in the body can replace and supplement and effervescent tablets of magnesium. Note the daily entries:
Children are recommended to consume 170 milligrams during the day,
People bore up to 350 milligrams of the day,
Women up to 280 milligrams of the day,
Pregnant women and nursing mothers up to 350 milligrams of the day,
Men and 350 milligrams g per day.
Is it possible to overdose with magnesium?
It is difficult to overdose on magnesium, but it can happen to people who have disrupted the functioning of the kidneys, which are responsible for the removal of excess minerals from the body. In the risk group are those who consume a large amount of magnesium supplements.
Symptoms of an overdose of magnesium are nausea, vomiting, low blood pressure, confusion, slow heart rate, respiratory problems and lack of other minerals, usually calcium deficiency. When it comes to taking supplements, people taking certain medications should be cautious. Increased intake of magnesium may lead to a lack of calcium in the intestines.
Magnesium in the body reduces the acquisition of tetracycline, of the bisphosphonate, quinolone, and levothyroxine. Many diuretics potassium-sparing us at the same time saving the mineral magnesium, but can influence to a large extent on the increase in the body, while Thiazide and loop diuretics converting enzyme inhibitors cause a magnesium deficiency.
