Магний, Калий. В каких продуктах содержится больше всего магния и калия – список продуктов и свойства

Magnesium, калий, железо и цинк – это микроэлементы, без которых не сможет обойтись организм, поскольку они поддерживают нормальное функционирование жизненно-важных систем. Чтобы предотвратить сердечно-сосудистые патологии, stomach ulcer and thyroid disease, should eat foods with the highest magnesium content. Regular intake of such food will improve the health and prevent the development of many diseases.

Регулярное употребление продуктов, содержащих магний, - замечательная профилактика заболеваний сердца, сосудов, щитовидной железы, диабета, язвы желудка
Regular consumption of foods containing magnesium – a great prevention of diseases of heart, vessels, thyroid, diabetesstomach ulcers

The use of magnesium

Magnesium in the human body performs several important functions:

  1. Positively affects bone growth.
  2. Normalizes the level of blood sugar.
  3. Lowers blood pressure at hypertension.
  4. Coordinates the heart rhythm.
  5. Improves the respiratory system while bronchi and chronic asthma.
  6. Suitable as a preventive treatment for people with chronic fatigue syndrome, migraine, pain in the joints and muscles.
  7. Easier with premenstrual syndrome.
  8. Strengthens teeth and enamel.
  9. Prevents the formation of calcium deposits and kidney stones.

In addition, the salt of magnesium in combination with sulfuric acid is used in medicine for injection hypertensive crisis.

Поступление достаточного количества магния с продуктами питания позволяет законсервировать в организме аденозинтрифосфат, универсальный источник энергии биохимических процессов
The receipt of a sufficient amount of magnesium from food allows you to preserve the body's adenosine triphosphate – universal source of energy for biochemical processes

Daily allowance of magnesium is 400 mg. Not recommended for daily use more than 800 mg. Rate of magnesium can be calculated according to its weight 4 mg per 1 kg of body weight.

Please note! For children acceptable daily intake of magnesium, up to 200 mg.

If you exceed the dosage, it will fall pressure and slow heart rate.

The use of potassium

Potassium is important for proper functioning of the body retain energy and strength. This trace mineral prevents such diseases as osteoporosisas holding calcium in the bones. In addition, potassium is actively interacting with the sodium, which affects the water balance and normalizing blood pressure.

Potassium performs a transport function in the body, carrying nutrients to the cells of the body. Also trace element removes waste and toxins, providing a diuretic effect.

Please note! Potassium in combination with magnesium improves the functioning of the heart, delivering oxygen to the brain, which increases mental activity and clear thinking.

Why is there a shortage of magnesium in the body?

According to medical reports, about 90% of the world population feels the shortage of magnesium. Experts call this a serious modern health issue.

Magnesium deficiency are divided into 2 types:

  • primary;
  • secondary

The first type is caused by inborn genetic abnormalities. Secondary magnesium deficiency is associated with certain factors:

  • an unbalanced diet;
  • unhealthy lifestyle;
  • pregnancy;
  • social conditions;
  • frequent consumption of sugar and caffeine;
  • regular intake of alcoholic beverages.

The lack of magnesium cause the following:

  • frequent stressful situation;
  • excessive sweating;
  • metabolic magnesium;
  • long-term use of antibiotics or diuretics;
  • heavy metal poisoning;
  • excess calcium, lipids and phosphate in the body.

Low levels of magnesium was observed in women taking birth control pills.

Симптомы нехватки магния могут включать беспокойство, депрессию, вялость мышц, утомляемость, подергивание глаз, бессонницу, отсутствие аппетита, апатию
Symptoms of a magnesium deficiency can include anxiety, depression, lethargy, muscle fatigue, eye twitching, insomnia, lack of appetite, apathy

Symptoms magnesium shortage

Magnesium deficiency in the body in adults and children is accompanied by such symptoms:

  1. Fatigue. One of the main reasons why people go to doctors and start taking magnesium supplements. This trace mineral is involved in reactions in which energy is created in cells.
  2. Reduced metabolism. The patient has problems with the digestive system. This is due to the fact that magnesium deficiency causes insulin resistance.
  3. Insomnia. Magnesium has a calming effect on the brain, allowing the person to fully relax and sleep well. Its deficiency leads to disruption of sleep.
  4. Bone problems and pain in the muscles. In case of lack of magnesium worsens the absorption of vitamin D, which affects the body's absorption of potassium. It is therefore important to obtain sufficient magnesium and vitamin D, to avoid malfunction of the body. Also magnesium deficiency in 7% of children provokes cramps in the muscles.
  5. Frequent nausea. Lack of this mineral affects the metabolism and absorption of some nutrients from food. This can cause nausea and retching, which is accompanied by severe weakness.
  6. Stress, apathy and depression. Magnesium affects biochemistry of the brain. It increases the level of serotonin – the hormone of happiness, improves the mood and appetite, improves sleep quality. Its deficiency adversely affects the mental state of the person.
  7. Anxiety and hallucinations. Magnesium deficiency disrupts the Central nervous system, which may occur due to nervousness and irritability. In humans, increased levels of anxiety, worried about hallucinations and depression.
  8. Convulsions. People with diabetes, atherosclerosis, cirrhosis liver and thyroid pathologies often experience cramps. 80% of all patients they are associated with magnesium deficiency. These people do not get the required daily intake of the mineral is due to improper diet.
  9. Problems with the brain. If you regularly take products containing magnesium, or a special vitamin-mineral complexes, it helps to improve memory, attention and prevents the development of Alzheimer's disease. In addition, the brain will be protected from such emotions as anxiety, fear and post-stress feeling.
  10. Disorders of the cardiovascular system. Deficiency of magnesium is noted tachycardia, high blood pressure, heart arrhythmia and heart disease. Sometimes the person may be very drawn to sweets or salt, increases anxiety, and panic.

Acute signs of magnesium deficiency include:

  • frequent urination;
  • increased thirst;
  • slow-healing bruises;
  • dry skin and itching;
  • sudden causeless weight loss;
  • tingling in the extremities;
  • blurry vision;
  • frequent gum disease;
  • vaginal yeast infection;
  • diseases of the bladder $
  • brittle nails;
  • hair loss.

Upon detection of such symptoms should be promptly to correct the lack of magnesium in the body. To do this, the experts recommend to adjust the diet and take medications containing magnesium – Magnesium B6 Forte, Magnamax-Health, MINICOM and others. Course of taking these supplements restores the balance of magnesium.

Повышенная раздражительность, нарушения сна, спазмы в желудочно-кишечном тракте, учащенное сердцебиение, высокая степень утомляемости, боли и спазмы в мышцах, ощущения покалывания в мышцах – все это симптомы недостатка магния, которые являются показанием к применению препарата
Повышенная раздражительность, нарушения сна, спазмы в желудочно-кишечном тракте, учащенное сердцебиение, высокая степень утомляемости, боли и спазмы в мышцах, ощущения покалывания в мышцах – все это симптомы недостатка магния, которые являются показанием к применению препарата.

For the prevention of micronutrient deficiencies, it is desirable daily to use products with magnesium.

Plant products with a high content of magnesium

Magnesium in large quantities contained in whole grains, fresh fruits and vegetables, spices. These include:

  • cereals;
  • bread;
  • bran;
  • sesame seeds and sunflower seeds;
  • nuts;
  • bean;
  • potatoes;
  • cabbage;
  • carrots;
  • beets;
  • eggplant;
  • sweet pepper;
  • radishes;
  • spinach;
  • dill;
  • seaweed;
  • dried fruits;
  • banana;
  • melon;
  • orange;
  • chocolate;
  • seaweed;
  • black currant;
  • pear;
  • peach;
  • soy sauce;
  • white dried mushrooms.

Magnesium in the cereals is easily absorbed and is necessary for the body proportions of calcium and phosphorus. It is recommended to alternate cereals, opting for oatmeal or rice for Breakfast, buckwheat for lunch.

При длительном отсутствии в рационе питания продуктов, содержащих магний, ослабевает иммунитет, увеличивается масса тела, случается кариес, зябкость рук, диагностируется гипотония или гипертония, развивается простатит, геморрой
Long-term absence in the diet of foods containing magnesium, weakened immunityincreased body weight can sometimes be tooth decay, sensitivity to cold hands, diagnosed hypotension or hypertension develops prostatitis, hemorrhoids.

Also magnesium is in sprouted wheat germ. They are considered a good biologically active product, charging a person energy and energy. The composition of Wheatgrass is not only magnesium, but also potassium. It has beneficial effects on the cardiovascular system.

The record for the magnesium concentration among vegetables and fruits is the watermelon. 100 g of the product is 224 mg of the trace element.

Foods rich in magnesium, of animal origin

Most magnesium is found in meat, poultry, fish and dry whole milk. In the list of foods with lots of magnesium are also available:

  • pork;
  • beef;
  • halibut;
  • bass;
  • oysters;
  • flounder;
  • chicken eggs;
  • cheese;
  • shrimp;
  • the cod liver.

The causes of excess magnesium

An overabundance of magnesium in the body occurs in the background of the following reasons:

  • hard drinking water;
  • kidney failure in acute or chronic form;
  • taking certain medications;
  • excess dosage of the trace element during therapy;
  • dyslexia;
  • nephrocalcinosis;
  • hypothyroidism.

Hypermagnesemia is often diagnosed in patients with renal insufficiencythat start taking laxatives antacids. These drugs are contraindicated in dehydration and diseases of the adrenal glands.

The risk of overdose of magnesium increases significantly with abnormalities of the heart, disturbance of metabolic processes and disorders of the digestive system. Also this is facilitated by the following factors:

  • deficiency of thyroid hormones;
  • violation of carbohydrate balance in diabetes;
  • the decrease in the concentration of calcium in the blood;
  • urolithiasis disease;
  • bradycardia.

Please note! The introduction of magnesium sulphate intravenously can cause intoxication, accompanied by fatigue and drowsiness. An increase in the level of the mineral to 3-5,5 mmol per 1 l of the blood affects the activity of the heart.

Hypermagnesemia Symptoms and Treatment

An excess of magnesium in the body is manifested by several symptoms:

  • muscle weakness;
  • lethargy and feeling unwell;
  • low blood pressure;
  • respiratory failure;
  • nausea;
  • oliguria.

To get rid of negative manifestations, intravenous 10% solution of gluconate in the amount of 10-30 ml. If the exceedance is negligible, then the doctor prescribes diuretics and recommends drinking a lot of fluids a day.

With kidney failure need dialysis to cleanse the blood. During normal operation, the kidneys, but severe poisoning with magnesium, it is necessary to introduce solutions of furosemide and sodium chloride. Throughout the treatment, the doctor monitors the heart.

Important! Excess of magnesium can occur during pregnancy. It is associated with reduced function of the thyroid gland, diseases of the kidneys and adrenal glands or self-medicate.

In this state, a pregnant woman complains of excessive sweating, pain in head and nausea. Her speech may be inhibited, and blood pressure drops sharply. An overdose of magnesium depresses the brain activity of women, worsens mood and even lead to loss of consciousness.

Значительный избыток магния в организме подозревается, если человека постоянно тошнит, человек вялый, у него наблюдается тяжёлая диарея, нарушение ритмов сердцебиения
A considerable excess of magnesium in the body is suspected, if a person is constantly sick, lethargic person, he has hard diarrhea, нарушение ритмов сердцебиения.

The use of potassium

Potassium is important for proper functioning of the body retain energy and strength. This trace mineral prevents such diseases as osteoporosis because it keeps calcium in the bones. In addition, potassium is actively interacting with the sodium, which affects the water balance and normalizing blood pressure.

Potassium performs a transport function in the body, carrying nutrients to the cells of the body. Also trace element removes waste and toxins, providing a diuretic effect.

Please note! Potassium in combination with magnesium improves the functioning of the heart, delivering oxygen to the brain, which increases mental activity and clear thinking.

Potassium deficiency symptoms

The lack of potassium in the body occurs very rarely, as this element is part of many foods. Hypokalemia can cause kidney disease, prolonged vomiting, and taking certain medications.

Lack of potassium is manifested by the following symptoms:

  • acne;
  • constipation or diarrhea;
  • depression;
  • cognitive impairment;
  • fainting;
  • pathology of the heart;
  • sleep disturbance;
  • muscle weakness;
  • glucose intolerant;
  • the deterioration of memory.

The decrease in the concentration of potassium can promote taking large doses of licorice, physical or mental fatigue.

Important! The daily requirement of potassium in humans is 2.5 years old, Athletes should consume up to 5 g of trace mineral daily and pregnant women – 3.5 g

Causes and symptoms of hyperkalemia

Excess potassium in the body occurs in the background of a number of disorders:

  • starvation;
  • necrosis;
  • severe injury;
  • surgery;
  • the disintegration of the tumor;
  • burns;
  • hormonal disorders;
  • metabolic acidosis;
  • enhanced breakdown of glycogen or protein;
  • dehydration;
  • overdose introduced potassium-containing drugs.

Hyperkalemia is characterized by the following symptoms:

  • abnormal heart rhythm;
  • muscle weakness;
  • paralysis of the respiratory muscles;
  • neuromuscular disorders;
  • tearfulness;
  • sweating;
  • irritability;
  • continuous thirst;
  • frequent urge to urinate.

To resolve hyperkalemia require intravenous calcium gluconate, sodium bicarbonate or beta2-agonists. Also decrease potassium levels in the blood plasma contributes to the diuretics. Often use loop and thiazide diuretics.

potassium-rich foods

Калий необходим для роста организма, его правильной работы и сохранения энергии. Калий необходим для питания сердца, так как он, взаимодействуя с магнием, играет важную роль в правильной работе сердца
Potassium is necessary for growth of the organism, its proper operation and energy conservation. Potassium is necessary to supply the heart, as it interacts with the magnesium plays an important role in proper functioning of the heart

Most potassium is contained in the following products:

  • apricot;
  • avocado;
  • bananas;
  • broccoli;
  • raisins;
  • Pasternak;
  • carrots;
  • beets;
  • cucumbers;
  • a tomato;
  • turmeric;
  • watermelon;
  • lentils;
  • celery;
  • mushrooms.

prevention

To avoid magnesium deficiency in the body and must be included in the diet of dairy products, fruits and vegetables, fish, meat and nuts. The food must be balanced. Useful to drink bicarbonate-calcium-magnesium mineral water, for example, Seltzer and Arkhyz. Avoid stress and mental tension. Every year doctors recommend to take multivitamin complexes with magnesium – Magnesium Plus, Vitrum, Doppelgerts asset and others.

To prevent a possible shortage of potassium, you should enrich the diet of dried fruits, fresh vegetables and fruit, limiting consumption of sweets, coffee and alcoholic beverages. If the person health is forced to take diuretics, it is recommended to choose potassium-sparing diuretics.

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Maria Zaytseva - nutritionist
Author: Updated article: 15.01.2020
Welcome. I'm a dietitian, with experience more than 8 years. Eat light and compatible food - very correct and useful for the whole body health. We are what we eat every day. Therefore, it is important to follow the simple rules of eating to be full of energy and a strong immune system, and as a consequence healthy without pills. On the pages of this website simptom-lechenie.ru let's talk about useful properties of foods and their compatibility, vitamins, BAD-Oh, with the use of herbs and infusions of traditional medicine and recipes for a healthy life.

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