With a lack of magnesium, a number of pathologies develop in a person. We can distinguish the following main signs of a deficit:
- disruption of the cardiovascular system;
- Depressive state, accompanied by a decrease in concentration of attention and memory, fast fatigue, dizziness, headaches;
- muscle spasms and cramps;
- loss of appetite, nausea, vomiting, constipation change diarrhea.
An acute shortage of magnesium is quite rare, but a slight decrease in its content in the body is widespread. Most often in the risk zone are pregnant women and women in the postpartum period, elderly people, patients with prolonged diarrhea and vomiting. Including in the diet food products in which it is contained, you can fully ensure the daily rate of this element, even with increased demand for it.
What foods contain magnesium?
Quite a large amount of this element is contained in affordable and inexpensive food products - in buckwheat (200 mg per 100 g of product) and in millet (83 mg). A lot of it is found in such foods as beans (103 mg), peas (88 mg), spinach (82 mg), watermelon (224 mg), dry milk (119 mg), tahine halva (153 mg), hazelnuts (172 mg).It is possible to provide a daily requirement with the help of rye bread (46 mg) and wheat bread (33 mg), black currant (31 mg), corn (36 mg), cheese (50 mg), carrot (38 mg), salad (40 mg ), chocolate (67 mg).
Potato contains magnesium in the amount of 23 mg per 100 g of product, white cabbage - 16 mg, beet - 22 mg, tomatoes - 20 mg, onion green and onion - 18 mg and 14 mg respectively.
A relatively small amount of the substance is contained in apples and plums - only 9 mg per 100 g of product.