Magnesium is the second most concentrated mineral in the cells of the body. It is necessary for the normal functioning of the cardiovascular and nervous systems, immunity, as well as muscles. Foods with magnesium provide normalization of blood sugar levels and help to remove cholesterol.
The leaders in the content of magnesium in foods are various seeds, it is also abundant in dark chocolate, pseudocereals, green leafy vegetables, and avocados. However, the degree of absorption of magnesium also plays a role – in particular, it improves with the intake of vitamin B6.
What is Magnesium?
Magnesium is a trace element responsible for the body’s energy metabolism. It optimizes the processes of using glucose, activates the formation of proteins, and regulates processes in the central nervous system and in the brain. Magnesium is also important for the release of energy in the muscles.
The need for this mineral increases both with sports and dieting. That is why foods and preparations with magnesium are considered essential for athletes and bodybuilders. In this case, vitamin B6 is included in the complex – it increases the absorption of magnesium.
The fact that magnesium deficiency is an extremely common phenomenon also plays a role. Only 25% of the population receives the required amount of this mineral every day. Foods rich in magnesium are primarily various nuts and seeds (including pseudocereals), as well as chocolate and avocados.
What is magnesium good for?
- Important at all stages of protein synthesis
- Regulates the functions of the nervous system
- Needed for muscle function (including heart muscles)
- Promotes the elimination of cholesterol
Magnesium deficiency
Symptoms of magnesium deficiency in the body are spasms and cramps in the muscles, increased blood pressure, increased heart rate, headaches, sleep problems, fatigue, and a tendency to depression. It is also important that a lack of magnesium leads to problems with the production of vitamin D.
Among other things, chronic magnesium deficiency accelerates the aging process due to impaired collagen synthesis – not only the skin of the face and body but also the tissues of internal organs lose elasticity. Muscles gradually become decrepit, the structure of bones is disturbed and their flexibility decreases – which leads to the development of osteoporosis.
Recommended daily intake of magnesium:
- For men – 400mg
- For women – 300mg
The magnesium content in food
Despite the fact that many foods are rich in magnesium, the diet of a typical urban dweller rarely contains enough of them. To avoid deficiency of an important mineral, make sure you eat enough of the following foods with magnesium:
1. Chia seeds
Chia seeds are the seeds of the plant of the same name, widely revered in the Aztec civilization. After being conquered by the Spanish conquistadors, the plant was considered lost until it was discovered in the highlands of Paraguay in the 1980s. Chia seeds are the leader in nutrient content, 100 g contains 90% of the daily value of magnesium.
2. Caviar
Both black and red caviar contain a large amount of magnesium – up to 300 mg per 100 g, which is equivalent to 70% of the daily requirement. In addition, caviar is distinguished by high-quality protein with a full spectrum of amino acids and is also rich in lecithin and vitamins A and D.
3. Cashew nuts
Cashew nuts are the fruits of a tropical tree discovered in Brazil by Portuguese colonialists. It is thanks to them that today cashews are all over the world – primarily in Vietnam, India, Nigeria, and Mozambique. 100 g of cashew nuts contain up to 300 mg of magnesium.
4. Pine nuts
Pine nut kernels are rich in B vitamins (including vitamin B6), vitamins E and K, as well as iron, phosphorus, zinc, magnesium, copper, and manganese. 100 g of nuts contain 250-270 mg of magnesium.
5. Dark chocolate
The darker the chocolate, the more health benefits it has, including higher magnesium content. Dark chocolate, containing at least 70% natural cocoa beans, contains up to 260 mg of magnesium per 100 g – more than 40% of the daily requirement for men.
6. Buckwheat
The magnesium content in buckwheat depends primarily on the processing method. Usually, buckwheat goes through a roasting process before it goes on sale, while in its natural state, it has a denser texture and rich taste. In addition, green buckwheat contains more magnesium.
7. Quinoa
Like buckwheat, quinoa is the seed of a flower. That is why these pseudocereals contain a lot of magnesium. The most useful types of quinoa are brown and black grains. However, even 100 g of ordinary quinoa (as well as 100 g of buckwheat) contains up to 40% of the magnesium norm.
8. Oatmeal
Oatmeal is not only a source of magnesium, but also a fiber-rich food. Moreover, it contains a special type of soluble fiber (beta-glucan), which is beneficial to health due to its positive effect on the intestinal microflora and the ability to lower cholesterol in the blood.
9. Brown rice
Most magnesium is found in black rice. Strictly speaking, in this case, we are talking about a completely different plant. Brown rice is also a good source of the mineral – 100 g of brown rice contains 90-100 mg of magnesium or 20% of the daily intake of magnesium.
10. Bananas
A key health benefit of bananas is that the fiber it contains acts as a prebiotic. In addition, one medium banana covers 30% of the daily requirement for vitamin B6, 20% of the daily requirement for vitamin C, 16% of the daily requirement for manganese, 13% for potassium, and 8% for magnesium.
Vitamin B6
Dietary magnesium deficiency has been a problem that has been talked about since the 1950s. In 1995, the World Health Organization recognized magnesium deficiency as an important health risk, stating that magnesium intake has more than halved since the early 20th century, from 500mg per day to 175-225mg.
One of the reasons is the decrease in the magnesium content in food. Over the past decades, the amount of magnesium in vegetables, fruits, and meat has fallen by 20-30% due to industrial cultivation. In addition, fast food, pastries, and other refined foods are practically devoid of magnesium.
WHO reminds that long-term magnesium deficiency can be associated with hypertension, atherosclerosis and cancer, diabetes, myocardial infarction, and cerebral stroke. In children, the lack of the proper amount of the mineral is a risk factor for the development of autism, dyslexia, and deviant behavior.
If you are experiencing symptoms of a deficiency of this element, you can take magnesium supplements. The best ones are those that also contain vitamin B6 – it improves the absorption of magnesium from the gastrointestinal tract, facilitating its penetration into cells.
Magnesium is one of the most important substances for the proper functioning of the body. The deficiency of this mineral leads to various health disorders. The World Health Organization (WHO) recommends eating magnesium-rich foods daily, including chia seeds, various nuts, pseudocereals, and brown rice.