When it is especially necessary to monitor magnesium intake

Athletes have heard the most about how much magnesium the body needs. The trace element is responsible for a wide range of tasks that are important in sports:

  • growth of muscle fibers;
  • maintain the work of the heart muscle;
  • serves as a stimulus for protein synthesis;
  • improvement of metabolic processes;
  • stimulates the digestive tract;
  • controls cholesterol levels;
  • promotes the conduction of nerve impulses;
  • reduces stress levels.

When foods rich in magnesium are ingested in sufficient quantities, the athlete recovers faster, has enough energy to train, and is ready to achieve their goals.

In this article we will analyze:

  • daily requirement of a trace element;
  • a summary list and a complete table of foods containing magnesium and KBZhU;
  • what interferes with assimilation;
  • recommendations for action – what to do so that magnesium in the body is better absorbed;
  • product recipes that feature prominently on the table.

When it is especially necessary to monitor magnesium intake

Natural foods rich in potassium and magnesium are especially important during periods:

  • increased stress levels;
  • to improve performance;
  • while following a protein diet, when the intake of macronutrients prevails over carbohydrates and fats;
  • pregnancy, lactation;
  • the use of diuretics;
  • gaining muscle mass, intense training.
  • Athletes should know that a trace mineral can help with overtraining and fatigue.

Where to find magnesium?

In the diet on a daily basis, it is necessary to include foods with magnesium in the composition. The need varies by age and lifestyle. A trace mineral is found in almost all food groups.

Product group Examples of
Walnut seeds
  • peanut;
  • almond;
  • hazelnut;
  • pinion;
  • sesame;
  • cashew.
Grains, legumes
  • saved;
  • buckwheat grain;
  • barley;
  • oatmeal;
  • Son;
  • peas;
  • Beans;
  • lentils
Vegetables, herbs (found in chlorophyll)
  • Spinach;
  • Arugula;
  • parsley;
  • dill;
  • Garlic;
  • carrot.
Seafood
  • squid;
  • Halibut;
  • shrimp;
  • flounder.
Fruits, nuts
  • banana;
  • khaki;
  • dates;
  • Raisins;
  • prunes.

The good news for those with a sweet tooth is that dark chocolate also contains a valuable trace mineral. But for those who are losing weight, it is recommended to give preference to foods without added sugar, so as not to inhibit the fat burning process.

Magnesium content table

The table indicates which foods are rich in magnesium in descending order of substance (at a dose of 1 mg per 100 g of an ingredient).

Name Magnesium, mg Caloric content Protein Fats Carbohydrates
Dried pumpkin seeds 592 559 30.2 40.0 10.7
Sesame seed 540 565 19.4 48.7 12.2
Wheat bran 448 165 16.0 3.8 16.6
Poppy 442 556 17.5 47.5 14.5
Raw soybean meal 429 436 34.5 20.6 35.2
Cocoa powder 425 289 24.3 15.0 10.2
Flax seed 392 534 18.3 42.2 1.6
Dried Brazil nuts 376 656 14.3 66.4 4.8
Instant coffee powder 327 241 12.2 0.5 41.1
Sunflower seeds 317 601 20.7 52.9 10.5
Sesame Kozinaki 297 510 12.1 28.9 52.4
Cashew 292 600 18.5 48.5 22.5
Soy 280 446 36.0 20.0 30.0
Almond 268 576 21.0 53.7 13.0
pinion 251 673 fourteen 68 13
Buckwheat 231 296 10.8 3.2 56.0
Kozinaki sunflower seed 228 576 14.8 42.6 34.5
Halva 218 469 12.0 22.0 60.0
Ground dry ginger 214 335 9.0 4.2 57.5
Quinoa 197 368 14.1 6.1 57.2
Mix 189 347 23.9 1.1 62.8
Nutmeg 183 525 6 36.0 49.0
Wild rice 177 357 14.7 1.1 68.7
Peanut 168 561 26.3 46.8 15.4
Hazelnut 165 638 15.0 61.5 16.0
Algae, seaweed 170 25 0.9 0.2 3.0
Barley 150 300 9.5 2.3 60.4
Bitter chocolate 146 539 6.3 35.4 48.3
Integral rice 143 230 7.9 2.8 73.6
Pink salmon caviar 141 230 30.5 11.4 1.1
Oatmeal 139 317 10.1 6.3 55.2
Chum salmon caviar 129 249 31.5 13.2 1.0
Oatmeal 127 349 12.1 6.3 61.9
Chickpea 119 324 19.5 5.8 53.7
Milk powder 95 374 32.1 1.0 52.4

Nuts and seeds became the record holders. The leader in macronutrient content is pumpkin seeds.

The list did not include dairy products, meat, bread, since the amount of magnesium in these food products is negligible.

When making a menu for the day, it is recommended to add some ingredients from the table. Despite the fact that nuts occupy the first lines of the list, it is necessary to take into account the high caloric content of the component in order not to exceed the daily energy requirement for weight loss, stabilization and weight gain.

Single dose of magnesium

The determination of the daily requirement depends on sex, age and special circumstances (pregnancy, lactation period).

Age and gender Daily Value (mg / day) Allowable limit (mg / day)
1-3 years 90 140
4-8 years 140 250
9-13 years 250 600
Girls from 14 to 18 years old 350 700
Children from 14 to 18 years old 420 750
Men from 19 to 30 years old 400 730
Men over 30 450 800
Women from 19 to 30 years old 320 660
Women over 30 330 670
Pregnancy period 19-30 years. 420 700
Pregnancy period over 30 years 430 710
Lactation period 19-30 years 410 650
Breastfeeding period greater than 30 years. 420 660

The average daily amount for an adult is 400 mg per day.

How to Calculate Magnesium Intake from Food

By determining the daily dose and selecting the appropriate ingredients, the micronutrient intake can be calculated.
100 g of sesame contains 540 mg of magnesium, the average rate is 400 mg:

(540 mg) / (400 mg) = 1.35 or 135% DV

100 g of bran: 112% of the daily dose of magnesium;

100 g of seaweed – 42.5% of the daily dose of magnesium.

Example: a woman over 30 years old. To provide the body with a daily intake of magnesium, it is necessary to add to the diet:

  • seaweed – 100 g (170 mg of magnesium);
  • pumpkin seeds – 50 g (296 mg magnesium).

In total, 446 g of the trace element are obtained, which falls into the daily range (330 – 670 mg).

How to increase magnesium absorption.

Knowing the daily need for magnesium and the caloric content of food, it will not be difficult to form a balanced menu. Some tips will help increase the assimilation rate of a useful item.

Maintain a balance of calcium and magnesium (2: 1)

Eating foods rich in calcium and magnesium is necessary in balance, since a large amount of calcium in a magnesium deficiency pollutes the body. An imbalance contributes to:

  • calcium deposition in the joints due to non-assimilation;
  • the formation of kidney stones.

That is why it is important to control the intake of magnesium and calcium from food.

Phytic acid neutralization

Phytic acid binds iron, calcium, and magnesium, preventing the absorption of beneficial trace elements. Acid is found in common everyday foods:

  • whole grain cereals;
  • vegetables
  • flour, flour products;
  • walnuts.

To reduce the amount of phytic acid, it is necessary to soak legumes, cereals, nuts for at least 8 hours. At the same time, it is recommended to add a few drops of lemon juice to cereals and sea salt to legumes.

The importance of vitamin B6

By combining foods rich in magnesium and vitamin B6, the elimination of trace elements is slowed down. List of components with B6 concentration in descending order:

Name B6 (mg)
Rice bran 4.07
wise 2.69
Dried mint 2.57
Dried tarragon 2.41
Pistachios (raw) 1.70
Seeds (raw) 1.34
Wheat bran 1.30
Garlic 1.23
Hazelnut 0.56
Nut 0.53
Beans 0.52
Flax seeds 0.47
Cashew 0.41
dates 0.24

 

The destruction of vitamin B6 occurs during the freezing, preservation and heat treatment of food (high temperature cooking method).

The relationship between magnesium and vitamin D

In the prevention of osteoporosis and bone fractures, it is necessary to provide the body with all the necessary trace elements. Magnesium will help increase vitamin D absorption by 50%.

The influence of bad habits on assimilation

According to medical research, only 30% of magnesium from food is absorbed by the body. Bad habits that eliminate the trace element:

  • alcohol consumption;
  • caffeine.

An abundance of fast carbohydrates, trans fats, and processed foods in the diet also leads to a magnesium deficiency.

Recipes

Each recipe contains ingredients at the top of the magnesium product list.

Cake «Potato»

A diet version of your favorite treat, which is also suitable for those on the Ducan diet. Foods with high magnesium content that make up the dish: bran, cocoa powder.

Dad

Recipe number!

Cooking method:

  • Sponge Cake: Combine all ingredients in a microwave safe bowl.
  • Send to the microwave for 3 minutes at 800 power.
  • Sauce: mix all the ingredients, put over medium heat, stirring constantly. As soon as the mixture begins to boil, remove from the heat after 10 seconds so that the agar-agar does not lose its thickening properties. Let it cool down a bit.
  • Crumble the cookie into the prepared sauce, mix well.
  • Roll wet hands into cakes. Refrigerate for 2-3 hours or overnight. Sprinkle with skim milk powder before serving, if desired.

Ingredients for the cookie:
– oat bran – 1 tbsp. l .;
– wheat bran – 2 tbsp. l .;
– chicken egg – 1 pc.;
– milk – 50 ml;
– cocoa powder – 1 tbsp. l .;
– baking powder – 1/3 tsp;
– sweetener – to taste.
For the sauce:
– milk – 200 ml;
– cocoa powder – 1 tbsp. l .;
– agar-agar – 1 teaspoon;
– sweetener – to taste.

Energy candy

Hearty, high-calorie sweets will replace industrial sweets and provide the body with a high dose of magnesium. The recipe is suitable while maintaining the principles of a raw food diet. They consist exclusively of nuts, seeds and dried fruits, which are the richest in trace elements.

Energy candy

Recipe number 2

Cooking method:

  • If the dates are hard, pre-soak in boiling water for 15 minutes, drain the water and remove the stone.
  • Put the nuts and seeds in a blender, grind into small crumbs.
  • Add dates, beat until smooth.
  • Shape candies with wet hands.
  • Pour the sesame seeds into a bowl, roll up the sweets.
  • Refrigerate for 2-3 hours or overnight.

Ingredients:
– dates – 200 g;
– sunflower seeds – 50 g;
– cashews – 50 g;
– hazelnuts – 50 g;
– walnut – 50 g;
– sesame seeds – 30 g.

Do not bake cake

A delicate creamy dessert reminiscent of a cheesecake requires no baking. The recipe will especially appeal to those on a ketogenic diet. The main ingredient is cashews, which contain 292 mg of magnesium per 100 g of product, and cocoa powder, 425 mg of a trace element.

Categories: food