How to make up for magnesium deficiency How to make up for magnesium deficiency?

Generally speaking, some of the foods we often eat have relatively high magnesium content, such as some fruits, nuts, whole grains, tea and other foods or beverages are rich in trace elements, so as long as it is a normal and balanced diet of patients, magnesium generally does not appear magnesium deficiency, magnesium as a trace element for the cells in our body has a role in promoting metabolism, especially important for osteoblasts, so if magnesium deficiency is likely to cause or induce osteoporosis.

The most powerful doctor: irregular life is prone to magnesium deficiency, and it should be supplemented in the diet.

1. Increase magnesium intake through diet: For the average person, the easiest to find high-magnesium foods is around: vegetables and soy products, including red rice amaranth, leeks, bracken, eggplant, radish, camellia, carrots, shallots, black fungus, coriander, moldy dried vegetables and northern tofu.

2. Harms of magnesium deficiency:

1. Affect the normalization of physiological functions.

In terms of importance, the second most important mineral in the body after calcium is magnesium. Magnesium, known as the "second messenger" in physiology, is responsible for important energy transmission functions in cells, helping cell membranes to regulate the need for calcium and normalize physiological functions.

2. Affects the composition of bones and teeth.

Magnesium is an essential macroelement in the human body, accounting for about 20 to 30 grams of body weight, that is, adults contain 20 to 30 grams of magnesium, of which more than 70% is involved in the composition of bones and teeth in the form of phosphate, and about 20% is combined with proteins to form complexes that exist in soft tissues.

3. Affect the activation of enzymes.

There are hundreds of different enzymes in the human body that need magnesium for their sustenance. Magnesium is an activator of a variety of enzymes, and magnesium is involved in the metabolism and neurotransmission of the three major thermogenic nutrients in the body, muscle contraction, etc. Magnesium is the basic substance for making cellular DNA and RNA.

Magnesium can also relax the duodenal sphincter, which is conducive to bile outflow and promotes gallbladder emptying, which is both digestive and choleretic.

When it comes to calcium supplementation, this is no stranger to all of us, many people in life are deficient in magnesium, so we should pay attention to timely magnesium supplementation at this time, which is related to our health, so what specific methods can be selected to supplement magnesium The effect is better, let's take a look at it together.

Magnesium supplementation with medications

Magnesium supplementation through drugs or supplements is the easiest and most convenient way. This is because it allows the body to absorb easily and not eat the wrong food. However, this method can only be used to supplement magnesium in a short period of time, and it is not advisable to supplement it in the long term.

Because even health products should not be relied on for a long time, it is a healthy choice to supplement through food, which is also very good for our health, otherwise it will affect our health.

Magnesium supplementation in food

There are many foods that are rich in magnesium, such as grapes, cantaloupe, mango, etc. These fruits are not only rich in vitamins, but also high in magnesium. Therefore, if you are deficient in magnesium, you can eat more of these fruits.

In addition, you can also have a glass of milk every night, which not only helps sleep but also replenishes magnesium.

Dietary magnesium supplementation

You may not think that wolfberry leaves are very rich in magnesium, in addition, it can also lower blood sugar and blood lipids. People with high blood pressure can eat more. Although wolfberry leaves are foods that we are not familiar with, the benefits of eating them regularly are still great, which can help us maintain our health, especially can supplement a large amount of magnesium, so when we eat wolfberries in the future, wolfberry leaves are also indispensable for us.

If we want to have a healthy body, then we can't miss the magnesium supplementation method recommended above, which is very good for us, and can help us supplement a lot of nutrients, especially magnesium, which is very good for our health.

5 Wheat, wheat germ and whole wheat charot bread all contain magnesium and provide 50-80 mg per serving, and spreading bread with peanut butter or almond butter can further boost enzyme intake.

In addition, millet, corn, barley, buckwheat, malt, buckwheat noodles, and sorghum noodles are also rich in magnesium, and people who are deficient in magnesium can often eat these foods as staple foods.

6Bananas, star fruit, longan, walnut kernels, red fruits, cucumbers, etc. are rich in magnesium, and people who are deficient in magnesium can eat these fruits every day to replenish the magnesium needed by the body.

1 Flower beans, black-eyed peas, eagle beans and Limassan soybeans are all magnesium-rich foods, and one cup of soybeans provides about 50-100 mg of magnesium. If you want to cook faster, you can choose lentils, soybeans, etc., which can also provide about 50-100 mg of magnesium per 100 grams.

2 Many green leafy vegetables have a very considerable magnesium content, such as cauliflower, spinach and beet and other green leafy vegetables are rich in magnesium, eating a cup of such green leafy vegetables can take about 50-100 mg of magnesium for the body.

3 Almonds and cashews are particularly high in magnesium, providing the body with about 150-275 mg of magnesium per 100 grams of almonds or nuts. In addition, nut foods such as Brazil nuts, peanuts, pine nuts and black walnuts are also very rich in magnesium.

4If you want to increase your magnesium intake through your diet, wide back vertical crabs, lobsters and small shrimps, dried shrimps, etc. are some of the best choices. These seafood provide about 50-100 mg of magnesium per serving.

Magnesium deficiency manifests itself in the nervous system with two distinct characteristics, namely acute magnesium deficiency and chronic magnesium deficiency.

Acute hypomagnesemia syndrome is characterized by metabolic encephalopathy and neuromuscular excitatory changes, and the patient's symptoms are mainly manifested as mental depression, anxiety, fear, emotional tension and even dizziness, coma, convulsions, or seizures.

Chronic hypomagnesemia syndrome, with extrapyramidal diseases as the main manifestation, the most typical clinical features are bizarre involuntary movements, such as tremor, wrist and toe spasms, chorea-like movements, facial muscle twitching and muscle rigidity, etc., these symptoms usually occur when the brain magnesium content is reduced. As long as people eat more green vegetables (it is best to eat raw vegetables or drink fresh vegetable juice on an empty stomach), often drink hard water, such as tap water, mineral water, etc., and eat more magnesium-rich foods, these foods are: beans, tomatoes, kelp, seaweed, apples, nuts, sesame paste, etc.

Among them, seaweed contains the most magnesium.

Usually eat more vegetables and fruits, eat protein and calcium foods appropriately, and don't be picky eaters slowly.

Fresh vegetables and fruits still have trace elements in them.

I haven't heard that children are deficient in magnesium, is it calcium deficiency?

Magnesium supplementation can be obtained from food, medicine, and health supplements. Choose according to the needs of the body.

Food: Dark green leafy vegetables and fruits, nuts and seeds, mung beans, yams, almonds, hazelnuts, pine nuts, watermelon seeds, peanuts, lotus seeds, melon seeds, sesame seeds, soybeans, wheat germ, etc. are rich in magnesium. You can eat more of the above foods in moderation.

Drugs: Jin Shierkang, 21 Gold Vita, Shancun Tablets, etc., these multi-vitamin element tablets contain trace elements "magnesium". It can supplement the magnesium that the body needs.

Health products: coral calcium + magnesium capsules, calcium magnesium tablets, calcium magnesium zinc tablets, etc.

The above medicines and health products are sold in general pharmacies.

You can also go to Mi Aile calcium, magnesium and zinc granules, which are only available on the 5th floor of Guangbai Department Store in Guangzhou Tianhe City.