Magnesium is an important trace element for all human organs, so it is called "metal life."It was opened by Devi in ​​1808, and 20 years later, the French chemist Bussy was able to get the magnesium chloride.

role of this trace element is very important in many biochemical reactions that are not possible without the majority of physiological processes.It's like a brick in the construction of the building - is not it, and it will collapse with time.It participates in the protein, lipid and carbohydrate metabolism.

Yet magnesium is the main action of the functioning of muscle and nervous tissue.No wonder the scientists put it on par with the oxygen, hydrogen, carbon and nitrogen - in fact, these elements are the most important for our body.

What substances affect the digestibility?



Assimilation may prevent excessive intake of phosphates, fat, calcium (in large numbers), cobalt, manganese, cadmium, nickel.It reduces absorption of reception of antibiotics and certain drugs, alcohol and coffee.

improve digestibility of vitamin A (retinol), B6 ​​(pyridoxine), C (ascorbic acid), D (calciferol), E (tocopherol), phosphorus, calcium at the optimal amounts.In turn, magnesium affects how quickly be assimilated B vitamins and calcium, phosphorus metabolism, vitamin C, potassium and sodium.

How does the magnesium in the human body?


  1. prevents the deposition of gallstones and kidney calcium in the blood vessels.

  2. maintain healthy teeth, prevents brittleness and fragility of bones.

  3. nervous system: reducing irritability, fatigue, has anti-stress effect, eliminates insomnia, spasms, relaxes the muscles.

  4. reproductive system: promotes normal development of the fetus, prevent miscarriages and premature births.

  5. Digestive: relieves spasms of smooth muscles of the gallbladder and liver, improves peristalsis.

  6. Urogenital: improves during premenstrual syndrome and menopause, relieves spasms of the bladder and ureters.

  7. Respiratory: improves respiratory function in chronic bronchitis and asthma.

Which foods contain magnesium



Which foods contain magnesium

water (tough), salt, buckwheat, millet, beans, peas, lettuce, spinach, parsley, nettle, lemon balm, watermelon, tahini paste, milk, nuts, rye bread, bitter chocolate, plums, apples, figs, apricots, bananas, sesame.Animal sources: shrimp, flounder, carp, mackerel, sea bass, herring, cod, dairy products (yogurt, fermented baked milk).

daily requirement of magnesium



for an adult is 400 mg, children - 200 mg.

The increased demand require pregnant women (450 mg), athletes and people who expose themselves to high physical activity (600 mg).

deficit



Signs:


  • fatigue, weakness, lethargy
  • sleep disorders
  • «chronic fatigue syndrome»
  • dizziness
  • memory decline
  • headaches
  • Depression
  • tearfulness
  • chest pain, arrhythmia
  • cramps in the stomach, diarrhea
  • tremor of the limbs, cramps in the calf muscles
  • caries
  • brittle hair and nails, dry skin

excess



Large concentrations of magnesium can inhibit the absorption of calcium in the body.Possible anesthesia (at a concentration of 15-18 mg%).

Signs:


  • lethargy
  • drowsiness
  • nervous system disorders
  • lowering blood pressure
  • osteoporosis
  • bradycardia (decreased heart rate)
Author: Marianna for TutKnow.ru |Photo Collage TutKnow.ru