Home / What foods contain magnesium

What foods contain magnesium

Magnesium is one of the important metals, minerals which the body ensures a healthy nervous and cardiovascular systems, coherence metabolic processes, the formation of bone tissue. Bodybuilders gaining muscle mass, often under the influence of adrenaline lose magnesium from the body fast enough.

Consider what foods contain a lot of magnesium and how it is absorbed.

The importance of magnesium for health

Magnesium plays an important role in ensuring the proper operation of the body of an athlete:

  1. Involved in bone formation.
  2. Ensures proper muscle contraction, including the heart. Prolonged lack of magnesium is fraught with deposition of salts in the muscle, also affects the blood vessels.
  3. Participates in metabolic processes: the absorption of vitamins, transportation of chemicals, protein synthesis, the breakdown of carbohydrates and converting glucose into energy.
  4. Allows the passage of nerve impulses.
  5. Involved in the withdrawal of toxins from the body.
  6. Provides restoration of forces, prevents General fatigue, muscle weakness and cramps in them.

The importance of magnesium for the body, a short video:

Absorption of magnesium by the body

Absorption of magnesium by the human body has its own nuances:

  • Vitamin B6 enhances the absorption of magnesium by the intestine, it ensures the penetration and fixation inside the cells of organs and tissues.
  • Best absorbed magnesium from organic compounds, e.g., salts of lactic or aspartic acids (lactate and magnesium citrate). Inorganic salts (common magnesium sulfate) are absorbed poorly.
  • Impairs the absorption of magnesium the excess calcium in your body, phosphorus, potassium, sodium, and fat. As it is impossible to abuse caffeine and alcohol.
  • Many tasks involving magnesium in the body are operated in conjunction with vitamins D and C.

Daily allowance of magnesium

For men: up to 30 years — 400mg. after 30 years — 420mg.

For women: up to 30 years — 310мг. after 30 years 320мг.

Bodybuilders during the period of recruitment of muscle mass is recommended to increase the dosage of magnesium to 500 mg per day.

Magnesium-rich foods

The following table shows the list of products with the highest content of calcium.

Products The magnesium content (mg/100 g)
Wheat bran 611
Pumpkin seeds 534
Sesame seed 351
Almonds 304
Pine nuts 234
Walnuts 169
Spinach 87
Beans 63
Dried dates 59
Sunflower seeds 58

Продукты богатые магнием