Pistachios – composition, benefit and harm

Pistachios are the edible seeds of the cashew tree family. In China, pistachios are called “happy nuts”, due to the half-open shell.

Seeds contain a lot of protein, fat, dietary fiber and vitamin B6. They are eaten fresh or fried. Pistachios are used in the preparation of dishes, desserts, halva and ice cream.

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Which salt is better?

Salt is the most important spice in cooking – how many kinds of it do you know?

Mankind discovered the virtues of this seasoning many centuries ago, and we still cannot imagine food without adding white crystals. However, doctors warn that an excess of salt, especially cooking, has a negative impact on our health. How to replace it? Maybe other species?

Salt

This is the cheapest and therefore the most popular type of salt for several years is in the spotlight. Experts note that this is a product obtained by purifying rock salt. As a result, it consists of almost 100 percent sodium chloride and is devoid of valuable trace elements. Such salt, of course, improves the taste of dishes, but to use it too often (more than one teaspoon per day) is a serious test for the body. Sodium chloride retains water in the body, clogs arteries, and pressure rises. He burdens and kidneys, provokes stone formation. Salt also increases the excretion of calcium in the urine, thereby promoting the development of osteoporosis.

Salt is mined from the halite mineral in salt lakes or out of the ground, and then digested. Salt is a large, fine and very fine grinding (the so-called “Extra”). Still there is iodized salt, which includes iodine and potassium iodate, formed as a result of the interaction of iodic acid and potassium metal.

Rock salt

This is the oldest kind of spice. It looks less impressive than cooking, because it consists of large crystals of grayish color, moreover, it has a bitter taste. However, there is no doubt that this is a more healthy salt, because in the production process it does not deprive of the valuable nutrients necessary for our body, in particular, magnesium, potassium, calcium, copper, manganese, chromium. Rock salt is excellent as an additive to soups, sauces, marinades and preservation.

Sea salt

It is becoming increasingly popular with our compatriots. And this is a positive trend, because the product is more valuable than traditional rock salt, and especially purified. Over the centuries, this type of salty spice is obtained by evaporating seawater in the sun in so-called septic tanks or other special devices. In such a product, only 30-35 percent of sodium chloride is not too healthy. In addition, it is rich in magnesium, lithium, zinc, selenium and iodine. It is no coincidence that studies have shown that the largest consumers of sea salt – the Japanese – suffer from cardiovascular diseases much less frequently than people in countries with high levels of salt intake.

The main plus sea salt – the presence of iodine. And he’s a minus! On the one hand, iodine is vital for a healthy person, but on the other hand, it is not indicated for some diseases of the thyroid gland, for example, for hyperthyroidism and thyroiditis. By the way, iodine disappears from the package with sea salt quite quickly, you just have to open it and hold it in this form for several hours. Sea salt is extracted in a natural way, evaporating water or, after evaporation, under the influence of the sun.

Salt flowers

The beautiful name Fleur de Sol has salt that is mined from the seas of Japan. In translation, its name sounds like “flower of salt”. This is one of the most expensive and high-quality, noble and exquisite forms of sea salt, which experts call salted caviar. It is also produced by the natural evaporation of seawater, and crystals resembling flowers are collected using special sieves.

The Fleur de Sol crystals contain even more beneficial trace elements than traditional sea salt. In addition, they perfectly emphasize and reveal the merits of food. Flowers of salt have such a delicate taste that they are often used to make desserts, such as chocolate.

Himalayan salt

Himalayan Pink Crystal Salt

One of the biggest culinary “hits” of recent years, although it has been known to the inhabitants of Himalayan villages in the territory of modern Pakistan for many centuries. Crystals subjected to enormous pressure for millions of years are considered the healthiest and purest salt on earth. It contains a record amount of minerals: scientists have counted as many as eighty-four! Due to this, the product regulates blood sugar levels, pressure, positively affects the nervous and respiratory systems. Himalayan salt is great as an addition to dishes, but can be used with the same success for medical procedures, for example, for the bathroom.

Pink salt is washed, dried, crushed and put on the market in the form of powder-crystals of light and saturated pink color. It does not have a special taste note, but the aesthetic factor is very large.

Black indian salt

Despite its name, it is actually dark gray. This color is the result of roasting at high temperatures of rock salt and crystals obtained from salt lakes in India and Pakistan. The product is similar in composition to “our” rock salt, but differs in a specific “egg” flavor: this is due to the high content of sulfur compounds. Kala Namak (as it is called in Asia) is widely used in Indian cuisine as a seasoning or additive to spicy sauces or savory snacks. It is considered an essential attribute of high cuisine.

Do not confuse Indian black salt with “coal” salt, which is made from the usual by roasting on charcoal, birch boards or in special furnaces. This salt with the addition of activated carbon is pleasant to the taste and useful, as it is a powerful antioxidant.

Hawaiian salt

The crystal product is found in different colors: pink, green, red and even black. It is obliged by its color to mineral additives, such as coal (salt fights against toxins and helps digestion), or iron oxide, or plants (bamboo leaves). Salt itself is formed by filtration and evaporation of water from the Pacific Ocean surrounding Hawaii. This product is very salty and is perfect for fish and seafood dishes, as well as meat dishes.

Peruvian Pink Salt

Also called maras. It is formed as a result of the evaporation of water from saline underground streams in the Andes, on the slopes of which a century ago the Incas created special reservoirs called salinas. Pink salt has an unusual color due to valuable minerals, including magnesium, iron, calcium, copper and zinc. They make marascu a very valuable product that the best chefs of the world willingly use. Suitable salt for cooking fish, seafood or meat, sauces and soups, salads. Her addition reveals and enhances the taste of some vegetables, such as cucumbers, tomatoes and lettuce.

How to make aromatic salt at home

You can make unusual salt with your own hands at home. To do this, it is enough to mix any seasoning in containers with salt – dried mushrooms, lemon zest, paprika, rosemary, or sage, or garlic, or even violets and lavender. It is worth recalling that garlic, for example, salt is very popular and even sold in stores. And if you mix the salt with a small amount of flakes of dried green chili pepper, you will get a product very close to the Mexican salt of Chile Verde – an inalienable attribute of Mexican cuisine.

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5 facts about avitaminosis

According to statistics, 30-80% of the world population suffers a constant lack of vitamins C, B1, B2, B6 and folic acid. 40-60% of people suffer from a lack of carotene, in some regions, doctors have noted a serious deficiency of fluorine and selenium, and iodine and calcium – everywhere. What foods you need to eat to get all the necessary vitamins and not to suffer from vitamin deficiency?

1. Are there the most vitamin vegetables and fruits?

Vegetable food can provide us with the required amount of only vitamin C. These are wild rose, sweet peppers, potatoes, cabbage, citrus fruits … But in addition to vitamin C, there are 12 other vitamins known today in science. For example, there is practically no vitamin A in vegetables and fruits. And sources of vitamins of group B are meat and vegetable grain, and not processed. Of course, vegetables and fruits are useful – they contain fiber, as well as bioflavonoids. But the widespread idea that only they are a storehouse of vitamins is completely wrong.

2. Food against avitaminosis

The current diet of an average person, in principle, is not able to provide us with vitamins in the right quantity. We eat monotonous and eat a lot of refined foods that are very poor in vitamins. For example, to get enough vitamin B2, you need to drink 2 liters of milk per day (and not fat-free), or eat one and a half kilograms of beef, or ten eggs. But the lack of this vitamin also leads to a lack of vitamin B6, D, folic acid .

3. Consequences of avitaminosis

Without vitamins, all those processes in the body that take place with the participation of enzymes are impossible. For example, B1 basically “works” in those enzymes that provide the body with energy. B6 is involved in protein metabolism. Pantothenic acid is needed by enzymes that are engaged in obtaining energy during the oxidation of fats. Vitamins are not any stimulants, they are absolutely necessary substances without which the metabolism is disturbed.

4. What is enrichment of products with vitamins and can there be an overdose of vitamins

Vitamin enrichment of food products – bread, milk, juices, confectionery products – is able to fight against vitamin deficiency. This became clear 50 years ago, when the USSR passed a law on the mandatory fortification of flour with vitamins B1, B5 and PP to the original level of unprocessed grains. But in our country this law has never been enforced. Therefore, if it is not possible to constantly eat fortified foods, then it is necessary to take multivitamin complexes.

At the same time, an excess of water-soluble vitamins is excreted from the body. In addition to vitamin B6, but an overdose of it should be about a hundred times more than the norm within a few months for it to create a health risk. And fat-soluble A and D must be obtained in hundreds and thousands of times more daily need for their concentration to become dangerous.

5. Vitamin pills and natural vitamins. What is the difference

These are the same vitamins, they perform the same functions. Of course, for a person it is more natural and easier to get vitamins with food. But today the food is no longer what it was a hundred years ago. Breeding has always been aimed at increasing yields and durability: so that more is born and that it is kept longer. In this case, none of the breeders did not set the task to increase the content of vitamins, nobody even thought about it. And the Japanese realized first – they conducted a study that showed that the content of vitamin C in the cultivated varieties of apples, mandarins and oranges, which dominate the market, is 10 times less than in the wild.

In addition, during storage, food loses vitamins. They are destroyed by exposure to light, from contact with air. Salad and greens at room temperature in the sun completely lose their vitamin C in just a few hours.

You can get rid of hypovitaminosis, if you start to eat foods that are rich in missing substances. You can compensate for their lack of vitamin pills. But if you compare the effectiveness of products and tablets, then, according to Professor Kozarin, the benefits of the former will be higher, because, unlike “synthetics,” they will be absorbed almost completely. But whatever you eat and whatever you take, do not take matters to the extreme, for example, do not heal with “shock” doses of vitamins. After all, they have the other side of the coin – hypervitaminosis. This condition is no less dangerous to human health than hypovitaminosis. Therefore, if you are actively being treated for some hypovitaminosis and notice symptoms of vitamin overdose, you should immediately stop taking foods rich in appropriate vitamin and consult a doctor.

Which vitamins do not enough more than all?

1 PLACE – Vitamin C

Characteristic signs of failure. Bleeding gums, bruises on the skin after minor bruises, loose teeth, dry and pale skin.

How to fill *? Sauerkraut (300 g), dog rose broth (2 cups per day), citrus (3 oranges, 5-6 tangerine), kiwi (1-2 pcs.), Vitamin tablets.

Signs of excess. Diarrhea, pain during urination, fractures.

2 PLACE – Vitamin A

Signs of failure. Decreased visual acuity, especially at dusk; growth retardation in children, reduced immunity, pustules on the skin.

How to fill *? Vegetables of orange and red color (for example, 1 kg of carrots, 1.5 kg of sweet pepper), liver of animals (1000 g), yolk of eggs (3 eggs), vitamin tablets.

Signs of excess. Headache, pain in the bones and joints, dry and cracked skin, itching and rash on the skin, hair loss.

3 PLACE – Vitamin B1

Signs of failure. Frequent mood swings, poor sleep, muscle weakness, cramps, pain in the legs, nausea, frequent heartbeat.

How to fill *? Pork (150 g), beef liver (50 g), bran bread (100 g), legumes (250 g), vitamin tablets.

Signs of excess. Vitamin B1 affects the absorption of all other vitamins, so the symptoms of its lack will be the symptoms of an overdose of other vitamins.

* Daily doses of vitamin in the product

How to keep healthy substances?

It often happens that a person eats the right food, but he still has signs of hypovitaminosis. The fact is that many vitamins are rather unstable compounds: they are destroyed by sunlight and heat. For example, parsley, which has lain on the kitchen table at room temperature for two days, loses about 80% of the vitamins. Therefore, all fortified foods should be stored in a dark and cold place. Well suited fridge or basement. And when feeding products to the table, for example, garlic or greens, it is better not to grind them, but serve them whole. So they will preserve more vitamins. In addition, vitamins die during cooking. Therefore, if possible, eat vegetables and fruits raw, cook them, and do not fry – during cooking only 50% of vitamins are destroyed, and during frying – almost everything.

Risk group

There are categories of people prone to hypovitaminosis more than others. These are: 1. Those who suffer from diseases of the gastrointestinal tract. These include inflammations of the stomach, intestines (enteritis, colitis), liver and pancreas. Even if these patients receive the vitamins in normal daily doses, the body will not be able to absorb them because of their lack of assimilation by the diseased organs. 2. Pregnant and lactating. Expectant mothers need to eat 1.5 times more vitamins, because besides themselves, they feed them and the baby. 3. Workaholics and athletes. As with increased mental, and with increased physical activity, the consumption of vitamins increases by about 2 times. Accurately calculate how many vitamins you need, you can at the reception of a dietitian. 4. Those who abuse sweet and alcohol. These foods also cause increased consumption of vitamins.

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Food products rich in aluminium

Aluminum is the most important immunotoxic trace element for human health, which it was possible to isolate in its pure form only 100 years after its discovery.

The high chemical activity of the mineral determines its ability to combine with various substances.

In an adult, the aluminum content is 50 milligrams.

The concentration of the element in the internal organs, micrograms per gram:

  • lymph nodes – 32.5;
  • lungs -18.2;
  • liver 2.6;
  • tissues – 0.6;
  • muscles – 0.5;
  • brain, testicles, ovaries – 0.4.

When dust is inhaled with aluminum compounds, the content of the element in the lungs can reach 60 micrograms per gram. With age, its amount in the brain and respiratory organs increases.

Aluminum is involved in the formation of the epithelium, the construction of connective, bone tissue, affects the activity of the food glands, enzymes.

The daily rate for an adult varies in the range of 30 – 50 micrograms. It is estimated that 100 mcg of aluminum is present in the daily diet. Therefore, the body’s need for this trace element is fully met by food.

Remember, from food rich in aluminum, only 4% of the compound is absorbed: through the respiratory tract or the digestive tract. Accumulated over the years, the substance is excreted in the urine, feces, then, exhaled air.

Beneficial features

This element of the periodic table belongs to the category of compounds that play a pivotal role in the human body.

Aluminum features:

1.Regulates, accelerates cell regeneration, thereby prolonging health and youth.

2.Participates in the formation of cartilage, ligaments, skeleton, muscle, bone and connective tissue, contributing to the epithelialization of the skin.

3.Increases the activity of enzymes for digestion and the digestive capacity of gastric juice.

4.It is necessary for the development and improvement of the perception of the body phosphate, protein complexes.

5.It activates the work of the thyroid gland.

6.Strengthens bone tissue.

In addition, aluminum is contained in biomolecules, creating a strong bond with the atoms of nitrogen, oxygen. The trace element is shown to people with bone fractures and people suffering from acute, chronic hyperacid gastritis, gastric ulcer, osteoporosis.

Aluminium shortage

The lack of trace elements in the body – it is so rare that the probability of its development is reduced to zero.

Every year the amount of aluminum in the human diet is rapidly increasing.

The compound comes with food, water, food additives (sulphates), medicines, sometimes with air. In medical practice in the entire history there were several isolated cases of substance deficiency in the human body. Thus, a pressing problem of the 21st century is the glut of the daily menu element rather than the development of its insufficiency.

Despite this, we consider the consequences of a deficiency of aluminum in the body.

  • General weakness, loss of strength in the limbs.
  • Slow growth, development of children and adolescents.
  • Violation of coordination of movements.
  • The destruction of cells, tissues and the loss of their functionality.

These deviations occur if a person does not regularly receive the daily rate of aluminum (30-50 micrograms). The poorer the diet and the lower the consumption of the compound, the more intense the symptoms and effects of the shortage.

Surplus

Excess trace element is toxic.

Increased aluminum content is dangerous to human health, since immunity is reduced, and sometimes irreversible changes occur in the body, which dramatically shorten the lifespan.

Reasons for exceeding the permissible rate of trace elements

1.Work in production, where the air is saturated with various aluminum compounds, which leads to acute poisoning in pairs. Aluminum is an occupational disease of people working in metallurgy.

2.Accommodation in places with a high content of substances in the air and the environment.

3.The use of aluminum utensils for cooking and nutrition of them.

4.Reception of medical preparations with a high content of microelement. Such drugs include: antacids (phosphalugel, maalox), vaccines (against hepatitis A, B, papilloma virus, hemophilic, pneumococcal infection), some antibiotics. With prolonged use of such drugs, aluminum salts accumulate in the body, causing an overdose. To prevent this phenomenon in the process of therapy, it is necessary to simultaneously apply cholagogue, diuretics and drugs with magnesium, silver ions, which remove, inhibit the action of the element.

5.The use of decorative, preventive cosmetics, which include aluminum (antiperspirant deodorants, lipstick, mascara, creams, wet wipes).

6.Acute, chronic renal failure. The disease contributes to the accumulation and prevents the removal of aluminum salts from the body.

7.The glut of ration of food rich in this trace element. Remember, any products of long shelf life, packed in foil, iron cans can accumulate a lot of aluminum. From such products must be abandoned. In addition, today the following food additives, regulated by state standards and allowed for use in production, have been registered: Е520, Е521, Е522 / Е523. These are sulfates or aluminum salts. Despite the fact that they are absorbed less actively than compounds coming with food or medicines, such substances slowly poison our body. Most of them are concentrated in sweets, canned goods.

8.The ingress of aluminum ions into the body with drinking water, which is being processed at the water treatment plant. In regions prone to abundant acid rain, lake and river reservoirs are characterized by exceeding the concentration of AL over the norm by dozens of times, which leads to the death of mollusks, amphibians, and fish.

Thus, no one is immune from the excess of aluminum in the body.

Characteristic signs of excess trace element:

  • decreased hemoglobin;
  • reducing the number of red blood cells;
  • cough;
  • loss of appetite;
  • nervousness;
  • constipation;
  • mental disorders;
  • problems with the digestive tract, kidneys;
  • speech disorders, orientation in space;
  • blurred mind;
  • memory lapses;
  • convulsions.

The consequences of the toxic effect of the trace element:

1.The development of osteomalacia, a disease associated with the softening of bone tissue, which disrupts the work of the musculoskeletal system, leads to bone fractures and an increase in injuries.

2.Brain damage (encephalopathy). As a result, Alzheimer’s disease develops. This condition is manifested in increased nervousness, apathy towards the whole environment, impaired memory, a tendency to sudden unreasonable stresses, and depressions. In old age, progressive dementia occurs.

3.Dysfunction of the gastric tract, intestines, kidneys.

4.Head shaking, cramps in the limbs, the development of arthritis, anemia, rickets.

5.Inhibition of metabolism of calcium, phosphorus, magnesium, copper, iron, zinc in the body.

6.Disruption of the central nervous system.

7.Inadequate production of salivary enzymes.

8.Reduction of human life.

Remember, aluminum belongs to the category of immunotoxic trace elements, so to maintain health, you need to monitor the amount of incoming compounds in the body every day.

Natural sources of aluminium

The trace element is predominantly found in plant foods and bakery products, due to the baking of the latter in aluminum cookware. In addition, dyes, food additives under the sign of E520-523, yeast, canned food regularly supply a person with this compound. Every year the metal content in the finished “store” products is rapidly increasing.

Meat, fish, lactic acid products, eggs are 50 – 100 times poorer for this microcell than vegetables, fruits, berries.

Product Name                 Amount of aluminum per 100 grams of product, micrograms

Oatmeal                                                                   1970

Rye grains                                                                1670

Grass sargo                                                              1548

Wheat grains                                                            1520

Croutons, bagels, muffin                                          1500

Pistachios, Nutmeg                                                  1500

Pasta                                                                        1500

Wheat flour 1 grade                                                  1400

Wheat flour 2 grades                                                1220

Pea                                                                           1180

Top grade flour                                                         1050

Rice cereal                                                                912

Potato                                                                        860

Kiwi                                                                            815

Jerusalem artichoke                                                   815

Beet topper                                                                815

Avocado                                                                     815

Kohlrabi                                                                      815

Artichoke                                                                    815

Wiziq                                                                          815

Savoy cabbage                                                          815

Eggplant                                                                     815

Peach                                                                         650

Beans                                                                         640

Semolina                                                                    570

White cabbage                                                           570

Corn                                                                           440

Cucumbers                                                                 425

Grapes                                                                        380

Carrot                                                                          323

Lentils                                                                         170

Apples                                                                         110

When eating foods rich in aluminum, remember, the trace element slows down the absorption of ascorbic acid, pyridoxine, iron, magnesium, calcium, vitamin C and sulfur-containing amino acids. Therefore, these compounds are recommended not to combine or increase the consumption of minerals.

Ways of reduction in the organism

Complete rejection of the use of aluminum utensils (plates, pots, pans, baking molds) and the use of canned goods. Hot food in contact with the walls of the container is saturated with salts of the metal from which it is made. Exclusion from the diet of products containing a large amount of this element. Purification of water from aluminum salts using a filter.

Disposal of cosmetic products that include this trace element. Before buying read the composition of the product!

Saturation of the diet with products containing magnesium, silver ions, which neutralize the action of aluminum.

In addition, nutritionists recommend to use drugs with aluminum hydroxide (which suppress the acidity of gastric juice, antiartoitic and antihemorrhoidal) only in emergency cases.

Thus, aluminum is an essential trace element for human health, which is found in the brain, liver, bone, epithelial tissues, lungs and with moderate consumption (50 micrograms per day) improves digestion, skin condition, parathyroid glands and participates in the creation of protein complexes and building bones.

Source:

https://foodandhealth.ru/mineraly/produkty-pitaniya-bogatye-alyuminiem/

Food products rich with magnesium

Magnesium is the main structural element of living organisms, an integral component of the bone tissue of animals and humans, as well as the green pigment (chlorophyll) of plants. Mineral activates more than 350 enzymes that are responsible for the absorption of lipids, proteins and nutrients.

In the body of an adult with a mass of 70 kilograms, 20 to 30 grams of magnesium are concentrated: 60% in the bones of the skeleton, 40% in cells and tissues, 1% in the intercellular space.

Interestingly, by the level of content in the body, this macrocell ranks fourth, behind sodium, potassium and calcium.

Biological role

The primary function of magnesium is to form bone tissue and speed up the metabolism.

Other useful properties of the macro:

  • increases the immune activity of cells;
  • maintains the stability of genetic material (DNA and RNA), preventing the occurrence of mutations;
  • slows down the release of histamine from mast cells;
  • coordinates the heart rhythm (reduces myocardial contractility, reduces the heart rate and high blood pressure);
  • increases bone mineral density, preventing the appearance of fractures (together with calcium and phosphorus);
  • activates enzyme systems, including peptidases, phosphatases, carboxylases, phosphorylases, cholinesterase, pyruvate kinase, keto acid decarboxylase;
  • participates in the synthesis of nucleic acids, fats, proteins, vitamins of group B, collagen;
  • maintains homeostasis of potassium, calcium, sodium;
  • accelerates the elimination of toxic substances from the body, including cholesterol deposits;
  • potentiates the disaggregation of platelets, resulting in improved “fluidity” of blood;
  • normalizes the processes of inhibition and excitation in the brain;
  • regulates the permeability of mitochondrial and cell membranes;
  • participates in the conduct of nerve signals;
  • controls blood sugar levels;
  • prevents calcium deposits in the kidneys, gallbladder, ureters, bones (together with vitamin B6);
  • increases osmotic pressure of intestinal contents, accelerating the passage of fecal masses;
  • participates in the processes of neuromuscular excitation, improving the contractility of the muscles (together with calcium);
  • accelerates the transformation of creatine phosphate to adenosine triphosphate, potentiating the energy metabolism reactions;
  • increases the body’s resistance to stress.

Along with this, products with a high concentration of magnesium help in the fight against insomnia, migraines, anxiety, and nervous disorders.

Daily needs

The daily rate of magnesium is directly dependent on gender, age and physiological state of a person.

Daily need is:

  • for newborns up to 5 months – 30 to 50 milligrams;
  • for infants from 6 months to 1 year – 70 milligrams;
  • for babies up to 3 years old – 100 milligrams;
  • for children from 4 to 7 years – 150 – 170 milligrams;
  • for schoolchildren from 9 – 13 years old – 250 milligrams;
  • for young people up to 30 years old – 310 – 350 milligrams;
  • for adults – 400 milligrams;
  • during pregnancy and lactation – 450 – 700 milligrams.

The need for magnesium increases with:

  • stress;
  • protein diet;
  • pregnancy, breastfeeding;
  • the formation of new tissues (in children, bodybuilders);
  • the postoperative period;
  • alcohol abuse;
  • diuretics, laxatives, estrogen, hormonal contraceptives.

In addition, it is advisable to take magnesium foods in menopausal women (450-500 milligrams), in order to mitigate menopausal manifestations and reduce nervous excitability.

Deficiency and excess

A balanced diet, in 80% of cases, covers the body’s daily need for magnesium. However, due to the industrial processing of raw materials (refining, cleaning, grinding, pasteurization), the concentration of the mineral in the food is halved. In addition, many people do not receive the macro element in proper volume, because they lead an unhealthy lifestyle or have chronic pathologies of the digestive tract.

Considering that magnesium is a cofactor of enzymes and a regulator of biochemical reactions in the body, its deficiency reduces immunity and causes functional disorders.

Signs of magnesium deficiency:

  • increased infectious diseases;
  • constant fatigue;
  • prolonged seasonal depression;
  • decreased performance;
  • long recovery period;
  • anxiety, phobias, anxiety;
  • insomnia, morning tiredness;
  • irritability;
  • glare before eyes;
  • muscle spasms, twitches, cramps;
  • sensitivity to noise and changing weather;
  • dizziness;
  • lack of coordination of movements;
  • drops in blood pressure;
  • heart rhythm disorders;
  • spasmodic abdominal pain, accompanied by diarrhea;
  • hair loss, brittleness of the nail plates.

In addition, a characteristic symptom of hypomagnesemia, according to scientists N.M. Nazarova, V.N. Prilepskaya, E.A. Mezhevitinovoy, is a premenstrual syndrome caused by a decrease in the concentration of red blood cells in the blood.

Exogenous factors provoking a lack of a mineral in the body:

  • adherence to rigid mono-diet, starvation;
  • insufficient magnesium content in the daily menu;
  • excessive consumption of calcium, protein and lipid foods;
  • chronic alcoholism, smoking;
  • hormonal contraception;
  • magnesium depleted intake for parenteral or enteral nutrition;
  • lack of vitamins B1, B2, B6 in the diet.

However, almost always hypomagnesemia occurs against the background of pathologies of internal organs.

Endogenous causes of magnesium deficiency:

  • violation of nutrient absorption due to diarrhea or enteric fistulas;
  • kidney disease;
  • diabetes mellitus with consistently high blood sugar levels;
  • myocardial infarction;
  • hyperfunction of the thyroid and parathyroid glands:
  • circulatory failure, especially stagnant;
  • cirrhosis of the liver;
  • increased aldosterone synthesis (adrenal hormone).

In addition, long-term use of diuretics, diuretics, glucocorticosteroids, cytotoxic drugs and estrogen is fraught with the development of local hypomagnesemia.

Remember, macroelement deficiency is difficult to diagnose by blood analysis, since 99% of the nutrient is concentrated inside the cell structures, and only 1%? In the blood plasma. In view of this, anamnesis is established according to the symptoms, having previously evaluated the clinical condition of the patient.

Magnesium overdose, in 90% of cases, develops against the background of renal failure, increased protein catabolism, non-curative diabetic acidosis, uncontrolled use of drugs, and foods containing microelements.

Symptoms of hypomagnesemia:

  • violation of speech, coordination;
  • drowsiness;
  • slow pulse;
  • lethargy;
  • decrease in heart rate (bradycardia);
  • dry mucous membranes;
  • abdominal pain;
  • nausea, vomiting, diarrhea.

Prolonged hypomagnesemia is fraught with persistent lowering of blood pressure, respiratory paralysis, and in rare cases, cardiac arrest.

What influences magnesium development in the body?

The action of the macro is the formation of protein, enzyme structures and maintaining calcium homeostasis.

However, some substances slow down the absorption of magnesium in the intestine, which leads to a violation of the full course of biochemical reactions.

Consider the scale of compatibility of the mineral with some compounds.

  1. Consumption of magnesium with calcium, sodium or phosphorus leads to a decrease in the absorption of the first macrocell.
  2. Iron reduces the absorption of magnesium in the duodenum.
  3. If you combine the mineral with taking excessively fatty foods, the formation of soap-like salts occurs, which are not absorbed in the digestive tract.
  4. With additional folic acid intake, the need for macronutrient increases.
  5. Vitamins E and B6 improve the exchange of magnesium in the body.
  6. Macroelement actively interacts with insulin, increasing its production by half.
  7. Excessive intake of potassium in the body, accelerates the excretion of magnesium by the kidneys.
  8. High-protein diet violates the absorption of the element in the body.
  9. Vitamins D and C increase the pharmacological properties of magnesium.
  10. Abuse of caffeine, alcohol, white sugar leads to a deterioration in the absorption of the mineral.
  11. Erythromycin, tetracycline reduce the effectiveness of the macro.

Food products rich with magnesium

Mineral is supplied to the body together with food and hard water. To eliminate chronic hypomagnesemia, drugs and supplements are used, the main active ingredient of which is the missing element. In regions with soft tap water, the daily need for a compound is filled by plant products.

                “Natural sources of magnesium”

Product Name                     Magnesium content per 100 grams of product, milligrams

Pumpkin seeds (raw)                                              530

Wheat Bran                                                                450

Cocoa 20%                                                                 440

Sesame seeds                                                            350 – 450

Hazelnuts                                                                    315

Cashews (raw)                                                            270 – 290

Almond (fried)                                                            260

Pine nuts (peeled)                                                      245

Wheatgrass (untreated)                                             240

Buckwheat (fresh)                                                      230

Watermelon (without nitrates)                                224

Cornflakes (whole)                                                     214

Peanuts                                                                       180

Hazelnut                                                                       175

Sea Kale                                                                       170

Oatmeal (whole)                                                         130

Sunflower seeds, peas                                                125 – 129

Rosehip (dried)                                                            120

Walnut                                                                           90 – 100

Dates (dried, without processing)                             85

Spinach (fresh)                                                             80

Dutch cheese                                                                50 – 60

Boiled buckwheat                                                       50

Pearl barley, millet, barley                                        45

Beans                                                                              45 – 100

Dried apricots, prunes (without treatment)          45 – 50

Rye Bread                                                                      40

Lentils (boiled)                                                             35

Russian cheese                                                              30 – 40

Green Peas (Fresh)                                                        30

Remember, when cooking, soaking or peeling, 30 – 60% of the beneficial compound is lost.

Magnesium is an indispensable component of the human body, responsible for the coordinated work of all body systems, especially the immune, nervous and musculoskeletal.

The macroelement in the composition of enzymes is involved in the processes of digestion, the formation of bone, cartilage and connective tissue, muscle contractility, energy production, the activation of B vitamins, the creation of new cells. In addition, the substance controls the successful course of pregnancy and prevents the risk of complications, including pre-eclampsia.

Lack of magnesium in the daily menu is manifested by poor health, frequent infectious diseases, sensitivity to stress, increased fatigue, changes in the blood. To prevent hypomagnesemia, it is important to regularly eat foods rich in magnesium, in particular, wheat bran, cocoa, buckwheat, nuts, cereals, legumes.

Source:

https://foodandhealth.ru/mineraly/produkty-pitaniya-bogatye-magniem/

http://hnb.com.ua/articles/s-zdorovie-magniy_mg-342

http://www.aif.ru/health/food/magniy_komu_on_nuzhen_i_v_kakih_produktah_soderzhitsya