Magnesium is one of the seven essential (vital) macro-elements, each of which must enter the body in an amount of not less than 100 mg per day, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. net The human body contains about 20-28 grams of magnesium.

More than 50% of these stocks are in the skeleton, the rest - in the muscles, soft tissues and body fluids.

Magnesium plays an important role in more than 300 enzyme reactions, including the metabolism of carbohydrates and the synthesis of fatty acids and proteins. Magnesium participates in neuromuscular transmission of impulses and other physiological processes. Magnesium deficiency, especially in the elderly, is associated with insulin resistance, metabolic syndrome, coronary artery disease, osteoporosis.

Recommendations for use.

The recommended daily intake of magnesium depends on sex and age. For children 1-8 years of age, the recommended magnesium dose is 80 to 130 mg. Children aged 9-13 years should consume about 240 mg of magnesium per day. After 14 years, the recommendations vary considerably, depending on gender. Men need more magnesium than women. After 14 years of age, men should consume 400-420 mg of magnesium per day, and girls and women from 320 to 360 mg.

Magnesium has an average level of bioavailability, that is, its ability to be absorbed in the small intestine and stay in the body is not very high. Completeness of absorption of magnesium depends on the content of this mineral in the diet, the total saturation of the body with magnesium, as well as from the accompanying food components. Magnesium, which is not digested from food, is excreted with feces.

Today, in the markets of most developed countries, a wide range of food additives with magnesium is available, but it is best to get a sufficient amount of this substance and accompanying nutrients with food. It should be remembered that the use of one nutrient does not make you healthy - the body needs a balanced complex of vitamins and minerals that can only provide adequate nutrition.

Dozens of years of scientific research and clinical practice prove that isolated intake of nutrients does not give such an effect as their synergistic combination in food. Therefore, your first task on the prevention of magnesium deficiency is to monitor the diet, and not run to the pharmacy.

Useful properties of magnesium.

Magnesium is very important for the proper formation and maintenance of bone system strength. Increased magnesium intake is associated with a reduced risk of osteoporosis and bone fractures in women in the menopause.

Several large scientific studies have confirmed that adequate intake of magnesium reduces the risk of type 2 diabetes mellitus. Every 100 mg / day of magnesium corresponds to a reduction in the risk of this disease by as much as 15%. In these studies, consumption of magnesium with food was mainly considered, and not with food additives.

Clinical studies have demonstrated an increase in sensitivity to insulin against the background of magnesium intake (300-365 mg / day). Researchers also associate a low concentration of magnesium in the blood with a violation of the secretion of insulin and insulin resistance. Since magnesium plays an important role in the metabolism of carbohydrates and glucose, it is not surprising that this element is essential for the prevention of diabetes.

Adequate intake of magnesium is also associated with a low risk of atherosclerosis and hypertension. The rapid administration of magnesium in myocardial infarction, as studies show, reduces mortality. With the intake of 365 mg of magnesium per day, an improvement in the lipid profile is observed, and this is an additional protection against cardiovascular events in the future.

Products with a high content of magnesium.

The best sources of magnesium, Western experts call nuts, seeds, whole grains and legumes. Magnesium is also very often added to flakes for fast breakfasts (fortified cereals). Consider the magnesium content of different products:.

• Sunflower seeds (fried): 128 mg per? cups.

• Almond (roasted): 105 mg per day? cups.

• Seeds of sesame (fried whole): 101 mg per 1 oz.

• Spinach (boiled): 78 mg per 1 cup.

Cashew nuts (fried): 74 mg per 1 oz.

Soymilk: 61 mg per 1 cup.

• Black beans (boiled): 60 mg per 1 cup.

• Oatmeal: 58 mg per 1 cup.

• Broccoli cabbage (boiled): 51 mg per 1 cup.

• To the edam: 50 mg per? cups.

• Peanut Butter: 49 mg per 2 tablespoons.

• Shrimp (raw): 48 mg per 4 ounces.

• Brown rice (boiled): 42 mg per? cups.

• Whole milk: 33 mg per 1 cup.

• Bananas: 33 mg per 1 medium banana.

• Bread black: 33 mg per 1 slice.

It should be borne in mind that magnesium can be lost during the processing of cereals, so look for products from whole grains.

Other foods, including meat, fish, fruits and vegetables, usually contain a small amount of magnesium.

Potential damage to magnesium.

Very large doses of magnesium can lead to impairment of central nervous system functions and paralysis. People with kidney failure should not eat food supplements containing magnesium. Poisoning magnesium, which is contained in food, is almost impossible. At least, such cases are not reported.

medbe. en.