Magnesium(マグネシウム)

Japanese page

Characteristics of nutrients

  • About 57% are bones and 40% are in organs and muscles
  • 3% exists in extracellular fluid and blood
  • Accounting for about 0.1% of total body weight
  • A ratio of 2 to 3 of calcium is ideal for magnesium 1
  • Middle-aged and elderly people tend to be deficient as their absorbency from food falls
  • Large amounts of magnesium emissions increase with alcohol intake

Function of nutrients

  • Nutrients to help the function of enzymes
  • Nutrients indispensable for maintaining health
  • Protein synthesis and energy metabolism, muscle contraction
  • Work on blood pressure adjustment, body temperature adjustment, blood glucose level adjustment, etc.
  • Maintenance of cardiac function (blood pressure etc.)
  • Control of neurotransmission

When nutrients are deficient

  • Become tired easily
  • Concentration lack, chronic fatigue, depression, anorexia, cardiovascular disease
  • Diarrhea
  • Hypocalcemia
  • Muscle cramps
  • osteoporosis

When nutrients overdose

  • Do not worry about overdose with normal diet
  • Nausea and thirst, diarrhea

Food that contains a lot of Magnesium

Foodstuff Ingredient per 100g (mg)
sesame (roasted) 360
Almond (roasted) 310
Groundnut (roasted) 200
dried young anchovies 190
Dried tomatoes 180
blue sprat 170
sea-cucumber 160
fried-tofu 110
natto 100
Yuba( fresh) 80
short-neck-clam 79
Beef Jerky 54

Summary

  • Magnesium is necessary to preserve bone health
  • Magnesium is distributed in all cells
  • The Japanese is short of magnesium
  • Magnesium is discharged in the urine by stress and becomes deficient
  • Ingest 1: 2 ratio of magnesium and calcium
  • Magnesium often works with vitamin B6
  • Be careful with overdose in supplements