2023-11-13 09:40:00
The body cannot function without magnesium, because magnesium is an essential mineral. Since our body cannot produce the mineral itself, we have to get it through food. In order to cover your daily requirements, foods rich in magnesium should not be missing from any diet plan. We’ll tell you how you can not only prevent a magnesium deficiency but also correct it with the right diet.
In the video: Charlotte Karlinder explains what you should pay attention to when buying magnesium tablets
What is Magnesium?
Magnesium is present in the human body diverse functions. The mineral plays a central role in Energy metabolism for the activation of numerous enzymes. It is necessary for many biochemical processes in the body, including maintaining a healthy cardiovascular system, muscle and nerve function, bone health, and energy metabolism. The power mineral can be accessed via the food are absorbed and is found in foods such as potatoes, green leafy vegetables, nuts, seeds, whole grains and legumes contain. There are also Magnesium supplementswhich can be used as a supplement when adequate intake from the diet is not possible.
Why is magnesium important for our body?
Magnesium is important for many functions in our body, for example it is on 200 metabolic reactions involved that might not function without the mineral. Magnesium is also essential for the heart, muscles and nerves. Magnesium fulfills vital functions in the human body:
Bone formation: Magnesium plays a crucial role in maintaining bone health. It supports the absorption and metabolism of calcium, which is essential for bone formation and maintenance.Carbohydrate metabolism: Magnesium is also involved in the regulation of carbohydrate metabolism. It helps convert carbohydrates into energy and supports insulin metabolism.Formation of proteins: Magnesium is also irreplaceable in the formation of proteins. The mineral is involved in the synthesis of proteins necessary for the Construction and the Tissue repair are important in the body.excitability of the heart: Magnesium regulates the function of the heart so that the heart can beat properly. If there is a magnesium deficiency, the cell membranes become more excitable and the heart beats extra, which can lead to cardiac arrhythmias.Blood pressure: Magnesium relaxed die blood vesselssupports healthy blood circulation and can therefore help regulate blood pressure.Muscle tension: Especially for Athletes Magnesium is important. The mineral ensures normal muscle contraction and relaxation and can Muscle cramps and Tensions to reduce.Transmission of stimuli in the nervous system: Magnesium plays a role in the transmission of nerve impulses in the body. It supports communication between nerve cells and contributes to the normal functioning of the nervous system. If there is a deficiency, the conduction of nerve impulses can be disrupted and blood flow in the brain can be reduced.Growth and energy production of cells: Magnesium is involved in energy production in cells. It supports the metabolism of nutrients and contributes to cell division and reproduction.Calcium-Transport: Magnesium is essential for the transport of calcium into the cells. It helps maintain adequate calcium levels in the body, which is important for many functions including muscle and nerve function. The combination of calcium and magnesium allows muscles and bones to remain stable and strong.
Cover your daily magnesium requirement – that’s how much your body needs
Few of us know how much magnesium our bodies actually need Daily requirements cover up. The German Nutrition Society (DGE) recommends an estimated value of for adults aged 19 to over 65 350 milligrams per day for Men and 300 milligrams per day for Women. The following applies to pregnant women DGE currently the same estimate as for non-pregnant women. Physical exertion like intensive sports sessions also increases the Magnesiumbedarf. By the way, did you know that magnesium is not only important for the nerves, but also has real beauty benefits?
Which foods contain magnesium?
The daily need for magnesium can be met through a balanced diet. You are wondering which foods contain how much magnesium. We show you foods with a high magnesium content:
Grains, grain products, pseudograins & rice (100 grams each):
Quinoa: 276 milligrams magnesium, oatmeal: 160 milligrams magnesiumFruit & fruit products (100 grams each):
Banana: 31 milligrams magnesium, (fresh) fig: 20 milligrams magnesium, (dried) fig: 90 milligrams magnesiumVegetables & legumes (100 grams each):
Soybeans: 220 milligrams magnesium, Avocado: 29 milligrams magnesium Nuts & seeds (100 grams each):
Sunflower seeds: 420 milligrams, cashew nuts: 270 milligramsMilk, dairy products & milk alternatives:
Parmesan: 43 milligrams, yogurt: 14 milligrams, meat, fish & eggs (100 grams each):
Minced beef: 22 milligrams, oil sardines: 205 milligrams Luxury foods & confectionery (100 grams each):
Cocoa powder, slightly deoiled: 414 milligrams, dark chocolate: 230 milligrams, non-alcoholic drinks (100 grams each):
Sea buckthorn berry juice: 31 milligrams, orange juice: 12 milligrams. This content comes from external providers such as Facebook, Instagram or YouTube. Please enable personalized ads and content as well as providers outside of the CMP standard to display this content.Privacy settings
Magnesium deficiency: symptoms
Do you know that, too? Are you lying in bed in the evening and suddenly your leg cramps? That might be a Signs for one Magnesium deficiency be.
Low magnesium levels in the body can also lead to increased anxiety and nervousness lead. People with magnesium deficiency suffer more often anxiety states. Magnesium also plays a role in regulating neurotransmitters in the brain, which are important for mood and emotional well-being. A deficiency of magnesium can therefore also occur depressive symptoms lead. Do you often suffer from headaches or migraines? Magnesium deficiency was associated with increased Risk of migraines connected. Accordingly, people with low magnesium levels may suffer from migraine attacks more often.
In case you find it difficult to rest in the evening or Difficulty falling asleep If you are suffering, this might also be due to a magnesium deficiency. A deficit can also lead to impaired nerve function, which can lead to… numb feeling or tingling in your limbs can lead. Also a uncontrolled twitching of the eyelids can be a symptom of magnesium deficiency. This twitching is called eyelid twitching. Also Lack of concentration or Hyperactivity can be related to a magnesium deficiency.
If you suffer from one or more symptoms, you can visit your family doctor for clarification. The magnesium level is determined using a blood test.
Where is the most magnesium in it?
The leaders among magnesium-rich foods are wheat bran, sunflower seeds, pumpkin seeds and cocoa powder.
Which fruit is high in magnesium?
The leader among fruit products with 90 milligrams of magnesium per 100 grams are dried figs. Dates, apricots, raisins and raspberries also contain a lot of magnesium.
Are bananas rich in magnesium?
100 grams of bananas contain 31 milligrams of magnesium. This is a good value because the daily requirement is between 300 mg for women and 350 mg for men.
Which fruits and vegetables have a lot of magnesium?
Peas in particular (118 milligrams) contain a lot of magnesium, but also kohlrabi (43 milligrams), spinach (58 milligrams) and apricots (50 milligrams).
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