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Magnesium - technical card
WHAT IS IT?
Magnesium is in order of quantity the second intracellular cation after potassium. The adult body contains 25-30 g, about 70% of which is set in the bones under the form of phosphates and bicarbonates.
WHAT IS ITS PURPOSE?
Magnesium is involved in all the major intracellular metabolisms and plays an important physiological role, as confirmed by the disorder caused by its deficiency.
Its functions are essential:
:: Activate several enzymes (about 300) in the metabolism of carbohydrates, nucleic acids and proteins.
:: Works by counteracting the stimulating effects of calcium for contraction of the muscles, particularly cardiac.
:: It acts on growth by encouraging the establishment of calcium and phosphorus in bone.
:: Stimulates the absorption of various nutrients (vitamins and minerals).
:: Involved in most of the reactions that lead to the energy production.
:: Is essential to the immune process (antibodies have proteic nature)
HOW IS IT TAKEN?
Magnesium is present in various foods: fruit, cocoa, wholemeal cereals, fish, shellfish, legumes, dairy products, vegetables.
:: 100 g. bran containing 550 mg. magnesium
:: 100 g. cocoa containing 410 mg. magnesium
:: 100 g. almond containing 264 mg. magnesium
:: 100 g. dry bean containing 170 mg. magnesium
:: 100 g. wholemeal bread containing 90 mg. magnesium
:: 100 g. sardine containing 70 mg. magnesium
:: 100 g. spinach containing 60 mg. magnesium
HOW MUCH IT SERVES?
The recommended daily intake by the National Research Council (U.S.) for adults is 350 mg. for males and 300 mg. for women (up to 450 mg. in pregnancy and breastfeeding). But it must be considered that magnesium is reabsorbed in the small intestine to the extent of 30-40%. To assimilate 30 mg. about 100 mg must be consumed.
Magnesium is in order of quantity the second intracellular cation after potassium. The adult body contains 25-30 g, about 70% of which is set in the bones under the form of phosphates and bicarbonates.
WHAT IS ITS PURPOSE?
Magnesium is involved in all the major intracellular metabolisms and plays an important physiological role, as confirmed by the disorder caused by its deficiency.
Its functions are essential:
:: Activate several enzymes (about 300) in the metabolism of carbohydrates, nucleic acids and proteins.
:: Works by counteracting the stimulating effects of calcium for contraction of the muscles, particularly cardiac.
:: It acts on growth by encouraging the establishment of calcium and phosphorus in bone.
:: Stimulates the absorption of various nutrients (vitamins and minerals).
:: Involved in most of the reactions that lead to the energy production.
:: Is essential to the immune process (antibodies have proteic nature)
HOW IS IT TAKEN?
Magnesium is present in various foods: fruit, cocoa, wholemeal cereals, fish, shellfish, legumes, dairy products, vegetables.
:: 100 g. bran containing 550 mg. magnesium
:: 100 g. cocoa containing 410 mg. magnesium
:: 100 g. almond containing 264 mg. magnesium
:: 100 g. dry bean containing 170 mg. magnesium
:: 100 g. wholemeal bread containing 90 mg. magnesium
:: 100 g. sardine containing 70 mg. magnesium
:: 100 g. spinach containing 60 mg. magnesium
HOW MUCH IT SERVES?
The recommended daily intake by the National Research Council (U.S.) for adults is 350 mg. for males and 300 mg. for women (up to 450 mg. in pregnancy and breastfeeding). But it must be considered that magnesium is reabsorbed in the small intestine to the extent of 30-40%. To assimilate 30 mg. about 100 mg must be consumed.
