Magnesium is a mineral that is necessary for the formation of bone and muscles. It also plays a role in the transmission of nerve impulses and the proper functioning of the muscles.
Magnesium is found in bread and grain products, vegetables, nuts, milk, and milk products and meat.
A magnesium deficiency does not occur quickly. A too high intake of magnesium only occurs when using tablets containing magnesium, magnesium salts or mineral water containing a lot of magnesium.
Description
Magnesium is a mineral
Intake of magnesium
Your body absorbs magnesium at the end of the small intestine. The intake of magnesium from food varies from 20 to 60%. This depends on the amount that is in the diet. The more there is in the diet, the lower the percentage that your body absorbs.
Nutrition with a high content of phytate reduces the absorption of magnesium. Phytate is a substance found in wholemeal grain products.
Sources of magnesium
Magnesium occurs in various foods. It is in wholemeal bread and other whole grain products, vegetables, nuts, milk and milk products and meat. Water can also contribute to the intake of magnesium.
MAGNESIUM PER PORTION MILLIGRAM
- 1 hand of unsalted peanuts (25 grams) = 54mg. magnesium
- 1 large cooked spinach (50 grams) = 39mg. magnesium
- 1 large spoon of cooked whole-grain pasta (60 grams) = 28mg. magnesium
- 1 piece of chicken fillet (cooked, 70 g) = 25mg. magnesium
- 1 slice of wholemeal bread (35 grams) = 19mg. magnesium
- 1 glass of semi-skimmed milk (150 ml) = 18mg. magnesium
Health effects
Magnesium is required for:
- the formation of bone and muscles.
- the transfer of stimuli in muscles and in nerves.
- the proper functioning of muscles.
- good functioning of a large number of enzymes. Enzymes are substances that are necessary to make processes in the body possible.
- the energy production of the body’s cells.
Magnesium deficiency
A magnesium deficiency does not occur quickly. Magnesium is in fact in many foods. It can occur if, for example, your kidneys or intestines malfunction.
Complaints with magnesium deficiency
Possible symptoms with magnesium deficiency are:
- overall lethargy or fatigue
- muscle cramps
- cardiac arrhythmias in extreme cases
It is difficult to determine whether a magnesium deficiency is the cause of these symptoms. A doctor can not determine this properly because the magnesium in your blood is not a good measure to determine a magnesium deficiency. But 1% of the amount of magnesium in your body is in the blood. About half is in bones and teeth. The rest in cells, muscles, organs and nerve tissue.
Too much magnesium
A surplus of magnesium only occurs when using tablets containing magnesium, magnesium salts or mineral water containing a lot of magnesium.
With more than 250 milligrams of magnesium per day extra, so in addition to the magnesium in your food, intestinal complaints such as diarrhea can occur.
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