Magnesium is one of the vital microelements that people need to maintain health. In order for the body to avoid deficiency, it is necessary to know which foods contain magnesium.
Which products contain magnesium?
A small amount of this microelement negatively affects the functioning of the endocrine system, brain, and cardiovascular system. Metabolic processes in the body increase, and productivity accumulates and decreases.Products with great magnesium content:
- Wheat flour is one of the most magnesium-rich foods and is included in the diet for a quick supply of the mineral in the body.
- Cocoa and natural chocolate
- Sprouted wheat grains can also easily contain magnesium deficiency. The sprouted grains should be eaten five years before the main meal.
- Sesame seeds
- Cashew nuts
- Buckwheat is especially beneficial for people who are losing weight and who suffer from either magnesium deficiency or diabetes.
- Pine peas - in addition to magnesium, mix protein so that it is easily absorbed, and without other vitamins and microelements.
- Migdalevi gorikhi
- Hazelnut
- Rice (unpolished)
- Vivsyan plastivtsi
- Garbuzove today
Some vegetables, fruits and dried fruits, as well as herbs contain magnesium, and in smaller quantities, less overcooked foods. In order of quantity, instead of microelements:
- Phoenix
- Parsley
- Spinach
- crepe
- Apricot
- Persimmon
- Fennel
- Arugula
- Prune plum
- Fresh corn
- Banani
- Morkva
- Broccoli
Knowing which foods contain magnesium helps to balance the diet and eliminate the shortage of this microelement in the body.
Which products contain magnesium and calcium?
The greatest benefit for humans is the consumption of foods that contain magnesium and calcium. The odors are mutually dependent, and their ratio in the human body may be approximately 1:0.6.
The movement of calcium in the body provokes a lack of magnesium, and with a deficiency of magnesium, calcium is more readily absorbed.
Products with magnesium and calcium overnight:
- Cocoa
- Sesame seeds
- Apricot
- Migdal
- Broccoli
The list of foods containing magnesium and calcium is short, so your diet should be enriched with vegetables, fruits and dairy products, which are rich in calcium. They are told:
- Kvasol, peas, beans, sochevitsa
- Sunitsya, grapes, peaches, agrus
- Radish, turnip, celery, asparagus, cauliflower
- Tofu, parmesan and other types of cheese, cheese, milk and fermented milk products.
These microelements are important ingredients for a person’s depleted diet, a small amount of which can lead to brittle nails and hair loss, deterioration of tooth enamel, increased fatigue and nervousness, high cholesterol and stones appear in the skin.
Which products contain magnesium and zinc
Magnesium and zinc are microelements that are easier to consume, since together they work together. These minerals, which are present in the body, reduce the productivity of the body, help deal with nervous disorders and avoid illnesses associated with the functioning of the cardiac system.
Products with magnesium and zinc:
- Cocoa, natural chocolate
- Garbuzove today
- Sesame, sesame oil
- Wheat hangers
In addition, some products contain little magnesium and zinc, but there are no available products rich in zinc. It is clear to them:
- Low-fat cowhide, lamb and veal liver
- Unsalted peanuts
- Seafood – oysters, shellfish, squid
- Vegetables – cauliflower, spinach, radish and carrots
Knowing that some products contain magnesium and zinc, and, in addition to their diet, it is necessary to remember that zinc is absorbed more quickly from cooked products than from vegetables.
Which products contain potassium and magnesium
Potassium is another important element for good health.
Products that replace potassium and magnesium immediately:
- Cereals - buckwheat, millet, oatmeal plastivtsi
- Lean meat
- Wheat germinated
- Sesame
- Gorihi
- Apricots and dried apricots
At the same time, it contains microelements necessary for a healthy heart, the fragments have a positive effect on the elasticity of blood vessels, prevent the appearance of blood clots, and provide the heart with vital fluids.
- Potatoes in shkirtsi
- Green peas (fresh)
- Kvasol, soybean
- Kavuni ta dini
- Apple juice
- Apples, kiwis, pears
- Currants, ozhin, grapes
- Avocado
The use of these products will not help if you drink a lot of kava, black pepper tea, carbonated water and alcohol, as the smell will reduce the level of all microelements. The same thing is served and consumed in great quantities of salt and malt.
Products that contain magnesium forever on our table, because May all our pet hedgehogs take revenge on this element. The daily norm for the mineral (300 mg) in three doses is expected to be gained in the ears. It is especially valuable to harvest vegetables, greens, cereals, etc.
One problem with the lack of magnesium (Mg) for those rich among us is the inability to get rid of it in our body. It’s hard not to like stress and turbulent emotions, however, like any other mineral.
In all these processes, we see the hormone adrenaline - in small doses add cinnamon - or, as it seems, everything is stored in the dose. Excess of it is eliminated by nitric acid, but with it it also takes away magnesium - the mineral of our peace.
The richest sources of this element are peas, porridge, dried fruits, legumes, leafy greens, seaweed and many types of cereals. And then the first place, instead of magnesium, is taken by kavun, which is the easiest way to enrich your diet with magnesium.
This good macronutrient can be absorbed from mineral water and jelly water. This primary water often contains sufficient doses of magnesium.
The first signs of Mg deficiency are abundant - these are spasms and blood vessels. These signs are characteristic of calcium deficiency, and the two elements are closely related.
If there is a lack of magnesium, the absorption of calcium changes, because Magnesium activates vitamin D - one of the main substances absorbed by calcium. Therefore, at the first appearance of spasms and pain - to put a premium on your hedgehog - add foods rich in magnesium.
And your emotional-stressful way of living must always be controlled, so that neither minerals nor vitamins are lost in the necessary emotional bodies - they are consumed and excreted simply in great quantities.
If you don’t pay attention to your emotions and deal with them, you won’t be able to take mineral and vitamin supplements. The stench is disgustingly absorbed and dissipated from a tense and “uneasy” body.
Products that contain magnesium - table
| Food products (100 gr) | Instead of magnesium, mg | % of the recommended norm (300 mg) |
| Garbuzove today | 520 mg | 173% |
| Cocoa powder | 480 mg | 160% |
| Seaweed (agar-agar) | 470 mg | 156% |
| Mustard powder | 450 mg | 150% |
| Nasinna Lyon | 390 mg | 130% |
| Nasinnya dormouse | 370 mg | 123% |
| Sesame seeds | 350 mg | 116% |
| Nasinnya poppy | 340 mg | 113% |
| Kava | 320 mg | 106% |
| Chocolate | 300 mg | 100% |
| Chorna ikra | 300 mg | 100% |
| Migdal | 280 mg | 93% |
| Cashew nuts | 270 mg | 90% |
| Soya beans | 270 mg | 90% |
| Cedar peas | 270 mg | 90% |
| Real crop | 250 mg | 83% |
| Kavun | 230 mg | 76% |
| Peanut | 210 mg | 70% |
| Peanut butter | 180 mg | 60% |
| Hazelnut | 170 mg | 57% |
| Morska cabbage | 170 mg | 57% |
| Vivsyan plastivtsi | 160 mg | 53% |
| Walnuts | 160 mg | 53% |
| Brown rice | 140 mg | 46% |
| Kvasolya | 140 mg | 46% |
| Perlivka (barley) | 130 mg | 43% |
| Wheat - grain | 120 mg | 40% |
| Sochevica | 120 mg | 40% |
| Chickpeas | 115 mg | 38% |
| Millet (millet) | 115 mg | 38% |
| Apricots (dried) | 110 mg | 36% |
| Peas (dried) | 110 mg | 36% |
| Zhito | 100 mg | 33% |
| Buckwheat cereal | 100 mg | 33% |
| Sorrel | 95 mg | 31% |
| Buryak listovy | 85 mg | 28% |
| Parsley (greens) | 85 mg | 28% |
| Spinach | 80 mg | 26% |
| Dried figs | 80 mg | 26% |
| Shipshina | 70 mg | 23% |
| Mint | 65 mg | 21% |
| Soya beans | 65 mg | 21% |
| Persimmon | 60 mg | 20% |
| Crip (greens) | 55 mg | 18% |
| Phoenix | 55 mg | 18% |
| Shrimps | 50 mg | 16% |
| Buryak | 40 mg | 13% |
| Salad | 40 mg | 13% |
| green peas) | 40 mg | 13% |
| Kukurudza (grain) | 40 mg | 13% |
| Morkva | 40 mg | 13% |
| Coconut milk | 40 mg | 13% |
| Coconut pulp | 35 mg | 12% |
| Chorna currant | 35 mg | 12% |
| Avocado | 30 mg | 10% |
| Chasnik | 30 mg | 10% |
| Cherry | 25 mg | 8% |
| Raspberries | 25 mg | 8% |
| Kartoplya | 25 mg | 8% |
| Swede | 25 mg | 8% |
| Tofu | 25 mg | 8% |
| Sir fat | 25 mg | 8% |
| Tomato | 20 mg | 7% |
| Selera (root) | 20 mg | 7% |
| Ozhina | 20 mg | 7% |
| Cybula is green | 20 mg | 7% |
| Cauliflower | 20 mg | 7% |
| Plum | 20 mg | 7% |
| Sunitsya | 20 mg | 7% |
| Kohlrabi | 20 mg | 7% |
| Zucchini | 20 mg | 7% |
| Figs | 20 mg | 7% |
| Jerusalem artichoke | 20 mg | 7% |
| Milk | 15 mg | 5% |
| Pasta virobi | 15 mg | 5% |
| White cabbage | 15 mg | 5% |
| Ogirok | 15 mg | 5% |
| Grape | 15 mg | 5% |
| Orange | 15 mg | 5% |
| Lemon | 15 mg | 5% |
| Pear | 15 mg | 5% |
| Peach | 15 mg | 5% |
| Cybula ripchasta | 15 mg | 5% |
| Yabluko | 10 mg | 3% |
| Sour cream | 10 mg | 3% |
| Nectarine | 10 mg | 3% |
| Aґrus | 10 mg | 3% |
The importance of products that contain magnesium.
Magnesium, first of all, is what we need for strong and healthy cysts, which contain up to 50% of the total amount of bone in the body. Calcium, phosphorus and magnesium - these three elements take part in important cysts and their normal development.
It’s not for nothing that our ancestors believed that 80% of one’s health and strength lie in the hands. Many births had their own gymnastics of their own.
Pulps are also rich in magnesium. Together with calcium, it normalizes nerve-meat activity.
Reduces over-arousal, which manifests itself in the appearance of spasms, pain, squeezing, as well as changes in blood pressure and heart rhythm. Magnesium itself is considered the most important mineral for the heart.
This mineral activates more hormones and enzymes necessary for the release of energy from carbohydrates, fats and proteins. Take the role of veins in DNA synthesis, which is responsible for our slowness and normal functioning of cells.
Magnesium takes part in the exchange of phosphorus, regulates the balance of calcium in the body, as it is necessary to activate the activity of vitamin D.
Along with potassium, magnesium is the main internal cellular element. These two minerals enhance the effect of each other, and if there is a lack of magnesium, a deficiency of potassium results.
Lest the holy place be empty, the potassium antagonist sodium is directly in the middle of the cell. I don’t want to try to wash myself off the water, because... One molecule of sodium equals 400 molecules of water. This leads to swelling and, presumably, to disruption of carbohydrate and then fat metabolism.
And what to do to stop this problem - change the amount of water you drink and feed it to your children. And everyone needs to calm the nervous system: meditation, yoga, dousing with cold water, walks in nature, etc. - Choose at your own discretion.
Cleanse the body of emotional toxins and other filthy wastes - which can be helped by physical rights. Measles, like pumps, pump out all the waste from us, and no one has yet come up with the best healthy cleansing for the body and stress relief.
And the axis is clean, the relaxed body can now be calmly “restored” with water, rich in minerals and vitamins. It is best to obtain them according to the required quantities and conditions.
And especially pay attention to products that contain magnesium - a mineral for our peace of mind and peace of mind. This balance itself helps us cope with stress and life problems, which every human being cannot do without. And you just need to understand, accept and understand how to take care of your body and beauty.)))
Magnesium is one of the elements of Mendelev's periodic table, a silvery-white metal, one of the largest elements in nature. In importance, the value is sacrificed in calcium, silicon, and salt.
It enters the human body through urchin, drinking water, and salt. It is very difficult to be near sea water.
It is important to re-evaluate the infusion of magnesium into the body; you need to know which products contain magnesium B6, and by including them in food mode, ensure access of the element to the body.
The body needs magnesium: its power and influence
Magnesium in French translation means “monstrous” . Such honors are always called physical and chemical authorities. Magnesium, as a dietary supplement, immediately enters the body, eliminates many types of illness, and ensures improved balance of the immune system.
It is necessary to know which products contain magnesium, and by turning them on in food mode, ensure access of the element to the body.
Regular consumption of foods rich in magnesium increases the tone of the heart muscles and relieves spasms. For hypertensive patients, products containing magnesium are recommended to reduce the level of blood loss.
Magnesium for the body. As a medicinal remedy, magnesium sulfate is injected internally against a moving vice. The element positively flows into the nervous system.
Systematic intake of magnesium as a dietary supplement relieves stress. For women undergoing menopause, a diet consisting of products that contain magnesium is recommended: it relieves nervousness and reduces negative factors.
Additional norm of magnesium for the body
The storage of magnesium in the human body is no less than 20-25 g. The norm of food intake is on average 0.5 g. The dosage will be clarified according to the age, condition, and condition of the body. Experiencing a lack of minerals, people will urgently need magnesium.
Children are prescribed a special dose of the microelement. When purchasing food for children, it is necessary to consume some products and this age requires a high level of magnesium.
A clear picture of the consumption of microelements is presented below table of nutritional norms for the body
| Vik, become | Dobova norm | Vik, become | Dobova norm |
| Children before fate | 50-70 mg | Children under 7 years of age | 300 mg |
| Women aged up to 30 years | 310 mg | Ages 14-18 | Type 360 to 410 mg |
| People under 30 years old | 400 mg | Women after 30 | Up to 350 mg |
| Vagitni | Up to 500 mg | People after 30 | 420 mg |
The norm for pregnant wives and mothers who are growing old is high. It is recommended to take additional Magne B 6.
Symptoms of magnesium deficiency in the body
It seems that sleepiness and nervous stress often affect people as early as the beginning of the day, but to explain these ailments, it is possible only to know what the body requires, for reasons of respect for normal self-esteem.
In fact, the sick person is due to insufficient magnesium.
The main symptoms that indicate a lack of microelements:
- frequent loss of hearing, ringing in the ears;
- judge in m'yazah, tiki;
- stress condition;
- netrimannya sechi (enuresis);
- removal of calcium from the skin, regardless of its necessity;
- constipation.
It’s difficult to tolerate a woman’s lack of magnesium. In addition to fatigue, tiredness, headaches, which are due to the lack of microelements, the presence of magnesium negatively affects a woman’s appearance.
In the wake of endless sleepless nights, the pale denunciation, often shaking hands. Lack of microelements leads to nervous and physical stress during menopause in women.
Magnesium deficiency in children calls out:
- strongly judge;
- stitches in the stomach;
- sleeplessness;
- reaction to noise;
- I appreciate Rukhov’s activity.
Doctors recommend giving children more magnesium while supplementing with calcium.
Which products contain magnesium?
Some products contain magnesium, you can find them in the recipes for children's food. This does not mean that the element is less abundant in dietary products. People eat wild hedgehogs and the products of animal life.
Most of them contain the necessary microelements with little difference: more or less. Not all vegetarian hedgehogs contain magnesium.
Roslinum products
Instead of magnesium in food products, plant food To find out which fruit products contain magnesium, it’s worth taking a look at a few of them. The category of cereals includes wheat, corn, rice cereals (various varieties), buckwheat, and willow.
Selected from the homeland of peas: hair peas, migdal peas, peanuts, pine peas, cashews
There is a sufficient amount of magnesium in legumes, dried fruits, vegetables (or raw) and greens: green peas, soybean, kale, potatoes, spinach, apricots, dried apricots, avocado, soybean oil, soy sauce, cauliflower. Instead of magnesium, there are also watermelon berries and dormouse berries that are rich in magnesium.
Creature products
In some food products, magnesium is clearly visible in the diet of fish and meat products: 
- oysters;
- lobster;
- crabs;
- shrimps;
- flounder;
- halibut;
- perch;
- Yalovichina;
- chicken meat (breast);
- smokingIytsya;
- pork
With the correct handling of vegetable and animal products, it is possible to compensate for the lack of microelements in a short hour.
Products that contain magnesium in great quantities
All over-exposed products that go into the warehouse of a food store have enough magnesium, which supports the body.
Almost all ingredients have this instead of an element: drunk fruit or vegetable juice, snacks, lunches. Mix magnesium with products that provide the largest possible supply of the microelement.
Oliya Roslynni
- sesame oil;
- Oliya soyeva;
- almond oil (larger, lower near the top);
- Llyana Oliya.
Seafood
In seafood, one of the first places to take instead of microelements is:
- midi;
- squid.
Fruits and dried fruits
There is a special place behind the element warehouse: 
- avocado (maximum microelements);
- apple (it is recommended to eat with the skin on);
- peaches (to eat with the skin on);
- dried apricots;
- prunes
Grains
The largest amount of magnesium is present in the middle of grains and cereals:
- hangings (wheat and rice);
- willow;
- buckwheat;
- brown rice
Products rich in calcium and magnesium
In the physiological development of the body, the main partner is magnesium-calcium. Resentment microelements may be more important in life for people. Kozhen okremo plays a singing role. More has been said about magnesium.
Functions of calcium:
- head warehouse for dental and bone tissue;
- regulation of robotic heart;
- suppression of allergies and fever;
- Participation in the process of burning blood together with magnesium.
99% of the calcium present in the body enters the teeth and brushes. The average requirement for calcium is 800 mg, which is twice the requirement for magnesium. With excessive energy consumption and strong physical exertion, the norm is 1600 mg.
Food products rich in magnesium and calcium Cooked vegetables (dairy products) are mostly rich in calcium. In meat products Ca little bits . In many cases, the microelement is located near the egg shell.
The average amount of calcium found in dairy products allows them to be absorbed often without fear of excessive stagnation of the microelement.
Syr, kefir, milk, yogurt can be mixed into the food regime every day. Meat contains 50 mg of microelements per 100 g of product. Sardines have a lot of calcium - 300 mg per 100 g of product.
Ca in excess of the presence of such products of dew planting:
- watercress - 215 mg;
- kropiva-700 mg;
- shipshina-250-257 mg.
In order to properly absorb calcium into the body, it is necessary to consume it in order to replace magnesium.
Products that contain magnesium and B6
Vitamin B6 (pyridoxine) It is recommended to take it to normalize magnesium absorption. Nestacha B6 can be replenished by taking medications (Magni B6) Or a well-balanced skin rich in vitamins.
Some products have sufficient amounts of vitamins B6:
- barley - 0.55 mg per 100 g;
- vital bread - 0.3 mg per 100 g;
- mackerel - 0.8 mg per 100 g;
- kurna breast - 0.5 mg per 100 g.
Vitamin B6 Even more effective when combined with magnesium. Magne B 6 expansion of the drug that develops from the impersonality of the red authorities. The vitamin complex is especially recommended before heart work. Children are also allowed to take the vitamin as tablets.
Magnesium in food products: table
Magnesium plays an important role in the human body.
There are more than 300 biochemical reactions that allow you to renew wasted energy and replenish natural substances, which involve the participation of magnesium
The hedgehog, saturated with these microelements, needs to maintain the norm in their body. Without further ado, which products contain magnesium, a table is presented below.
ProdukT | Mg y 100 g | Pproduct | Mg y 100 g |
| Gorikha (walnuts) | 131 | Green peas | 35 |
| Cashew nuts | 267 | Chasnik | 36 |
| Gorihi pecans | 142 | Rodzinki | 35 |
| Migdal | 270 | Potatoes in uniform | 34 |
| Wheat (sprouted) | 335 | Banani | 33 |
| Zhita grains | 115 | Sweet potato | 31 |
| Buckwheat cereal | 229 | Ozhina | 30 |
| Vysivky | 490 | Tsukrovy beet | 25 |
| Millet | 162 | Kolorova cabbage | 24 |
| Wheat grains | 160 | Broccoli | 24 |
| Hazelnut | 184 | Eggplant | 16 |
| Peanut | 175 | Selera | 22 |
| Beer yeast | 231 | Tomatoes | 14 |
| Coconuts (dried) | 90 | Cabbage | 13 |
| Tofu | 111 | Grape | 13 |
| Dried apricots | 62 | Ananasi | 13 |
| Soya beans | 88 | Gribi | 13 |
| Spinach | 88 | Tsibulya | 12 |
| Phoenix | 58 | Oranges | 11 |
| Nasinnya dormouse | 38 | Milk | 13 |
| Prune plum | 38 | Yabluka | 8 |
| Parsley | 41 | Krabi | 34 |
| Kvasolya | 37 | Chicken | 19 |
| Licorice kukuruza | 48 | Yalovichina | 21 |
| Shrimps | 51 |
It is necessary to strictly adhere to the norms for the consumption of products rich in the element Mg. A slight excess or insufficient amount can have a negative impact on the body.
Magnesium is a vital component for the body, in order to maintain its normality, it is necessary to eat properly and in a balanced manner, while not forgetting about those that are essential companions of magnesium - calcium and pyridoxine, many of which are also needed but encourage.
Cory video on the topic: which products contain magnesium and how to properly consume them
A story about products that contain high levels of magnesium:
How to properly eat a product with high magnesium content, such as oysters:
Irina Kamshilina
Cook for anyone, but not for yourself))
Zmist
Magnesium is supplied to such sources, without which the body cannot function: its regular supply will ensure the normal functioning of many systems and organs. It has been proven that magnesium deficiency increases and impairs many important processes in the body. Magnesium, which contributes to protein synthesis, takes part in 360 important metabolic processes. Why is it so bad that the norm for the acquisition of this speech is poor?
What has magnesium bark?
Magnesium deficiency is indicated in the heart, stomach, endocrine system, and brain. Metabolic processes are disrupted, and the absorption of vitamins is impaired. As a result, one becomes self-conscious and one’s productivity decreases. The nervous system is particularly affected, and resistance to stress decreases. Magnesium barium for the external organs and systems of the body:
- Myaziv, suglobiv. Magnesium deficiency building click here. A lack of magnesium is especially dangerous when there is too much calcium: stones begin to accumulate in the ruminant’s mouth and in the area.
- Heart. According to research, 80% of people who suffer from heart and blood vessels suffer from magnesium deficiency. When the reserves of this speech of the robot are replenished, the heart becomes hotter, the arrhythmia worsens - the heart beats more rhythmically and more stably.
- Sudin. Treat the brain with twice as much magnesium as the other parts of the body. The lack of this microelement has negative consequences for the vessels of the brain: blood clots begin to form in them, which threatens the development of a stroke. Apparently, magnesium deficiency is the cause of headaches, migraines, and stiffness.
- Nervous system. Magnesium deficiency is the cause of improper functioning of nerve cells. As a result, the nerve cells constantly remain in tone and do not go into relaxation mode.
- Subslunk vine. Magnesium improves the functioning of the subslanous gland, as a result of which the amount of sugar in the blood changes sharply.
What is the norm for magnesium for humans?
It is recommended that the human body needs about 20 g of magnesium. The body is supplied with this microelement not only from food products, but also from water. In general, the human body can survive 380-450 milligrams of this substance. Serious physical and psychological demands require the use of magnesium, as people who are addicted to alcohol require even more.
Which foods contain the most magnesium?
Chronic magnesium deficiency is not uncommon. The reasons for this are incorrect, irrational food, stress, alcohol, and dirty ecology. To reduce the deficiency, nutritionists recommend consuming more foods rich in magnesium. It is important that the products of the raspberry hike are important, since the creatures also want to take revenge on the given bark speech. Some food products contain magnesium in maximum quantities:
- wheat (visivki)
- wheat grains (sprouted)
- cocoa
- soya beans
- cash
- peanuts
- unpolished rice
- almond
- Plastivtsi Vivsyan
- white kvass
Roslinum products
Magnesium can be found in most algae products, as well as in abundance. The maximum amount of this microelement is found in peas, cereals and legumes, and less - in vegetables, dried fruits, and greens. This variety of products rich in magnesium allows you to replenish your reserves regardless of the time of day.
- sesame
- cedar peas
- cash
- almond
- peanuts
- walnuts
- dormouse (nasinnya)
- hazelnut
- pistachios
Cereals, beans
- buckwheat
- willow
- pshonka
- kvass
- green peas
- Sochevica
- kvass
Greens, vegetables
- spinach
- parsley
- arugula
- crepe
- watchman
- carrots
Fruits, dried fruits
- dates
- prunes
- persimmon
- banana
List of food products
Organize your diet so that you eat both vegetable and animal products every day. It is important not to forget about the storage of food products: all the ingredients of this product can only be found in them. To preserve the maximum amount of magnesium when eating herbs, nutritionists recommend boiling rather than frying eggs, meat and fish. Revenge with plenty of magnesium:
- firmament
- pork
- Yalovichina
- Riba Morska
- milk
Table of food products containing magnesium
|
Products |
|
|---|---|
|
Wheat hangings |
|
|
Wheat grains (sprouted) |
|
|
Soya beans |
|
|
Buckwheat cereal |
|
|
Cedar peas |
|
|
Pistachios |
|
|
Long unpolished rice |
|
|
Plastivtsi Vivsyan |
|
|
Barley groats |
|
|
Cereals |
|
|
Pshonian cereals |
|
|
Green peas (fresh) |
|
|
White bread with hangers |
|
|
Parsley |
|
|
Sochevica |
|
|
Bread of life with hangers |
|
|
Rice grinding |
|
|
Sir hardy |
|
|
Prune plum |
|
|
Fresh corn |
|
|
Chicken meat |
|
|
Yalovichina |
|
|
Broccoli |
|
According to statistics, magnesium, which is necessary for daily life, accounts for about 50% of food products that the average person lives in today. In addition, the soil on which rural crops grow is gradually depleting, and the quantity of this element is changing.
All these are reasons to worry people about the thorough renewal of a number of microelements necessary for the body. It really helps to know what products contain them.
Reasons for consuming improved magnesium balance
Excess magnesium present in the human body is eliminated through stress, sweating, and taking medications. Magnesium is also important for the proper functioning of the nervous and metabolic systems and promotes sleep. It is therefore important to maintain the balance of this microelement and consume foods rich in magnesium. The norm, as recommended by fakhivtsi, is to become:
- for women 320 mg;
- for men 420 mg.
You can replenish the supply of this microelement using additional peas today. Sonyashnikov, garbuzov, sesame seeds are the main suppliers of magnesium. 100 g of natural magnesium contains:
- in Sonyaceae - 125 mg;
- garbuzovyh -185 mg;
- for sesame – 125 mg.
This should be less than 30% of the average food consumption. Peas are especially rich in magnesium: sweet almonds and cashews. 1/4 bottle of such products contains at least 100 mg of magnesium. However, the leader identified Brazilian peas, which supply 25% magnesium to the body.
List of the most magnesium-rich foods
If you look at all the products rich in magnesium, a table of which contains dozens of names, then another place can be given to vegetables and cereals. Green rosemary contains chlorophyll, one of the natural elements of this microelement.
One cup of spinach juice will replenish the body's supply of magnesium by more than 150 mg - which is approximately 36% of the dietary requirement. The most important magnesium sources are:
- Swiss chard;
- okra;
- watermelon;
- parsnip;
- artichoke;
- cabbage;
- kulbaby greens;
- green beetroot and a lot of other dark green shoots.
Parsley has 85 mg of the element, crop has about 70 mg, and carrots have 47 mg. Don’t forget that you should look at products rich in magnesium and herbs, which are nasty contributors to the body’s microelements. They include basil and coriander, as well as shavliya.
One tablespoon of skin oil contains approximately 690 mg of this valuable element. Therefore, you need to add some spices to your favorite herbs in order to provide your body with more of the speech it needs every day.
Availability of magnesium in cereals and legumes
What other products have magnesium? Among the grains, first cook oatmeal, wild and brown rice, millet and buckwheat. Just 100 grams of rice grains contain approximately 781 mg of magnesium - this is the same dietary requirement.
You can replenish your magnesium supply with the help of legumes – soybeans, sochevitsa, kvass. Soybeans are especially rich in magnesium. The concentration of this microelement in one serving becomes 125 mg – which is approximately 30% of the dietary requirement. The list of peremozhtsy includes black beans, cow peas, lima kvass and chickpeas. Instead of magnesium in the products of this season, add the same amount of this ingredient.
Peanuts and their remains can also be added to legumes, which will provide the body with magnesium. 1/2 cup of peas contains 100 mg of this valuable component.
Instead of magnesium in fruits and dairy products
Don’t forget about fruits, which are also important for their magnesium content. Among them you need to see avocado, dried apricots and bananas, mangoes and prunes, grapefruit. You know that one banana contains approximately 50 mg of magnesium. Freshly squeezed fruit juices contain Mg, especially grape and grapefruit juice. Also, if you don’t want to eat whole foods rich in magnesium, you can drink juices from them.
Dairy products are one of the essential sources of this micronutrient. However, it is important to know which products contain more magnesium, and you need to be careful with cheeses and yoghurts, as unscrupulous manufacturers add hormones and sugar to these products. Therefore, if you have to choose, it is better to drink non-sweetened yogurt, which can provide the body with a sufficient amount of magnesium, and you won’t notice it at all.
Seafood - miracle dzherelo microelements
The main source of magnesium is seafood, but not everything. At this point, you can add halibut, which can contain up to 120 mg of magnesium, and at the same time you can add chavicha - 138 mg, as well as perch, flounder and haddock.
Looking at which foods contain more magnesium, you should know that oysters are also rich in this element, or a little less, up to about 15% - that is 66 mg of magnesium. Pollock or Kamchatka crab can contribute up to 12% of this microelement to seafood prices.
Drinking chocolate and vegetable salads will completely meet your micronutrient requirements.
Here is a list of products rich in magnesium that can meet your nutritional requirements, including dark chocolate or cocoa powder. This product is rich in high levels of magnesium and antioxidants. Just 100 g of dark chocolate contains approximately 230 mg of magnesium.
Of course, it is very important to eat any kind of product, it is much more preferable to eat salads, in which the ingredients are products rich in magnesium. This is one of the similar recipes that allow you to completely replenish your magnesium supply.
Its ingredients are:
- chasnik - 3 medium cloves;
- kvass – 400 g;
- Chervona cibulina - 1-2 dribni cibulini;
- pea hairs – 120 g;
- parsley or cilantro.
Boil the cabbage with kvass, bay leaf and black peppercorns. Cut the peas and greens finely with a knife and grease with a special sauce. Combine everything and mix. Garnish the top of the prepared salad with rings of red zibula. Such an inconspicuous salad that you get used to every day, allowing the body to be guaranteed to eliminate the necessary amount of even valuable speech.
Pouches
Having looked at which products contain magnesium, and today you want to take advantage of them, you can avoid worrying that the body’s supply will be insufficient.
Now every person who has read the information included in the article knows what products to take in order to prevent a decrease in magnesium in the body to a critical level.