{"id":789,"date":"2021-02-17T16:23:20","date_gmt":"2021-02-17T15:23:20","guid":{"rendered":"https:\/\/ultramag.it\/magnesio-dove-si-trova\/"},"modified":"2023-03-15T10:56:16","modified_gmt":"2023-03-15T09:56:16","slug":"where-we-find-magnesium","status":"publish","type":"page","link":"https:\/\/ultramag.it\/en\/where-we-find-magnesium\/","title":{"rendered":"Magnesium, the mineral that is an ally for our well-being"},"content":{"rendered":"\n

Where we find magnesium<\/h2>\n\n\n\n

Magnesium<\/strong> is an essential element for human health, as well as one of the most commonly found minerals in the human body. It is estimated that the total quantity of magnesium<\/strong> in adults varies from 20 g to 28 g (around 0.34% of body mass!). Magnesium is distributed between:<\/p>\n\n\n\n

60% BONES<\/span><\/div>\n
30% MUSCLES<\/span><\/div>\n
10% OTHER TISSUES AND BLOOD<\/span><\/div>\n<\/div>\n\n\n\n
<\/div>\n\n\n\n

When we talk of intracellular magnesium<\/strong> we refer to that found in the muscles, soft tissues and red blood cells; extracellular magnesium<\/strong> on the other hand also includes serum magnesium.<\/p>\n\n\n\n

Unfortunately, as serum contains only 0.3% of the magnesium found in the human body, checking total reserves simply by analysing the serum may not be very accurate. To understand if a person suffers from hypomagnesemia (magnesium deficiency), we have to measure the magnesium dosage through a loading test on urine collected over 24h.<\/p>\n\n\n\n

In most cases, however, disturbances caused by magnesium deficiency are easy to identify, making the diagnosis immediate even without specific clinical tests.<\/p>\n\n\n\n

Magnesium in foods: the secret lies in what we eat<\/h2>\n\n\n\n

In normal conditions, the plasmatic concentration of magnesium varies between 1.7 and 2.6 mg\/dL. To keep these values constant, the daily intake of magnesium<\/strong> is 420 mg for men<\/strong> and 320 mg for women<\/strong>, excluding periods of pregnancy and breast-feeding, when the intake should be between 350 and 450 mg.<\/p>\n\n\n\n

A correct, balanced diet<\/strong> can provide the body with all the nutrients it requires. In the case of magnesium, water intake<\/strong> is also essential: alone, in fact, it can provide almost 10% of the daily requirement. The waters richest in magnesium are \u201chard waters\u201d, those which contain around 30 mg\/L of the mineral.<\/p>\n\n\n\n

The foods that are richest in magnesium<\/strong> are walnuts, cocoa, oil seeds (e.g., pumpkin, sunflower, linseed and soy), beans, cereals and all green vegetables (in fact, magnesium is an integral part of chlorophyll!). To a lesser extent, good sources of magnesium are also fruit (particularly peaches, bananas and cherries), meat, fish and dairy products. However, take care when cooking, even for a short time, as this significantly reduces the content of magnesium, and generally all the most important nutrients.<\/p>\n\n\n\n

Magnesium content in foods<\/strong>:<\/p>\n\n\n\n

HIGH<\/strong><\/th>mg\/100 g<\/strong><\/th>MEDIUM<\/strong><\/th>mg\/100g<\/th>LOW<\/strong><\/th>mg\/100g<\/th><\/tr><\/thead>
Bran<\/td>420<\/td>Sweetcorn<\/td>120<\/td>Pasta<\/td>57<\/td><\/tr>
Dark chocolate<\/td>292<\/td>Chard<\/td>113<\/td>Fish<\/td>54<\/td><\/tr>
Almonds<\/td>255<\/td>Milk
chocolate<\/td>		107<\/td>White flour<\/td>37<\/td><\/tr>
Cocoa<\/td>192<\/td>Whole grain rice<\/td>106<\/td>Bananas<\/td>31<\/td><\/tr>
Peanuts<\/td>167<\/td>Dried figs<\/td>82<\/td>Veal<\/td>28<\/td><\/tr>
<\/td><\/td>Whole wheat bread<\/td>60<\/td>Beef, pork<\/td>25<\/td><\/tr>
<\/td><\/td><\/td><\/td>Cherries<\/td>14<\/td><\/tr>
<\/td><\/td><\/td><\/td>Plums, oranges<\/td>11<\/td><\/tr>
<\/td><\/td><\/td><\/td>Apples, pears<\/td>10<\/td><\/tr><\/tbody><\/table>
List of foods with high magnesium content<\/figcaption><\/figure>\n\n\n\n

How many types of magnesium are there?<\/h2>\n\n\n\n

Magnesium is sold in different forms, and they are not all the same. The different types of magnesium<\/strong> are divided into:<\/p>\n\n\n\n