Magnesium content in food products

Too little and too often we eat foods containing magnesium, also during industrial processing even the rich in this mineral products lose it.
Most magnesium contains cocoa, on the second place - hazelnuts. But how often do we eat them? In the third place soya, from which we have mainly done vegetable oil; besides, a lot of magnesium in seeds of some plants, for example, poppy, nuts and greens, in hard water (together with calcium) and molasses.
Magnesium is in the full, unrefined grains, and hence in cereals, flour, whole grains, etc. it is Possible to repeat once again that industrial cleaning products deprives them valuable and necessary for us components.
In agriculture , we are still using artificial fertilizers in which too much potassium salts, and in these conditions the plants worse absorb magnesium salts. Fortunately, now in Poland have already appeared artificial fertilizer rich in magnesium salts.
At a normal nourishment we often get less than 300 mg of magnesium per day. And in order to be healthy, we sometimes need to 600 mg or more per day of this trace element.
Our body requires about half the magnesium calcium. If calcium against magnesium too much, we feel a lack of magnesium. Conversely, if magnesium too much relative to calcium, there is a lack of calcium. Not assimilated by the body's calcium and magnesium is excreted in the urine. When the body's need for more calcium you should take a powder or pill calcium with magnesium in certain proportions (for example, tablets, dolomite). Below is the table of magnesium content in food products:

Products Magnesium, mg/100 g of the product
Cocoa (20 %)
The beech nuts
Soybeans, grain
Soy flour fatty
Defatted soy flour
Buckwheat calcined
Buckwheat crude slipped
Oatmeal
Pearl barley
Barley
Semolina
Beans
Beans color
Peas cleared
The whole peas
Walnuts
Nuts forest
The sweet almonds
Briar dried
Chocolate dessert
Milk chocolate
Canned green peas, without liquid
Tomato paste (40 %)
Tomato paste (20 %)
Tomato paste (10 %)
Canned green beans
Fresh vegetables
Parsley
Parsley root
Bread from coarse flour
Gingerbread
Crisp bread
Wheat bread
White bread, etc.,
Wheat coarse
442.2
310
249.7
244
285,9
217.9
77,9
122,3-145
46,7
39,5
18,1
168,9
159,7
128
124
74,5-134
70,5-140
RB 131.1 - 152
120
131
58,9
91,2
68.3
45,5
26,1
25,1
30
19,3
27,3
20-80
68,1
61,8
80,3
13-20
122

The content of magnesium, calcium and iron (mg/100 g) in some food products

Products Magnesium Calcium Iron
Poppy
Dry beans
Soy
Groats millet
Barley
Nuts forest
The yellow beans, fresh
Peas
Oatmeal
Cheese made from skimmed milk
Swiss cheese
Buckwheat
Semolina
526
523
372
289
274
232
231
187
133
111
92
80
74
1961
1028
231
19
57
401
156
117
100
1658
2018
14
57
24
72
31
32
41
51
14
20
45
37
19
11
21

Note. A careful reader will notice that the data in the tables differ significantly. For example, Swiss cheese in one table contains 2018 mg of calcium and table of Shigella it only 837 mg this item. In the cited sources it is impossible to change anything. But... who to believe? Such differences have to face again. Different sources give different information. Perhaps, however, this Swiss cheese contains as much calcium as identified in the table Vladara (data, Shell), and the Polish - as much as is indicated in the table of Shigella? It is difficult to answer this question. For example, cheese made from skimmed milk Vladara contains 1658 mg of calcium, and Shigella maximum content it in cheese 995 mg %.
The same difference is observed in the data on the content of magnesium. We, unfortunately, do not know how the calculation was carried out in the table Vladara the maintenance of the pure element or its salts, such as calcium carbonate (SAS) or magnesium carbonate (MgC03). Available in Vladara data in 3 - 4 times higher than the corresponding data at Shigella, but the content of magnesium in buckwheat almost 3 times lower.
Of course, the definition of the content of various substances in food - it incredibly difficult, and should always be considered with possible errors in the analysis, not least because detection methods are different and products too (another soil, different climate, different grades and so on). That is why many practitioners refer to this sort of tabular data as indicative.
In Poland it is customary to use the tables Shigella, but it is useful to know that on this account they say. Therefore, we present not only tables Polish authors, but also the data obtained in other countries.
The richest sources of magnesium can be considered as nuts and beans, and seeds of other leguminous. For example, in half a glass of fresh beans contains 151 mg of magnesium, and the same amount of soybean seeds - 200 mg a quickly boiled vegetables, such as spinach, beet tops, kohlrabi, also a lot of magnesium, but if you boil them for a long time and a great amount of water, magnesium intensively washed away.
Let's add that the cheapest magnesium fertilizer can be considered ash from brown coal, which contains about 4 % of magnesium, and 16-25 % calcium and various trace elements (iron, boron, copper, manganese, zinc, molybdenum and others). In kieserite, fertilizer imported from East Germany, 20 % of magnesium, and is usually used when there is no sulfate or chloride magnesium. When chlorosis of leaves, for example, on plantations tomatoes water solution of magnesium sulfate, or use it as the basic fertilizer in the amount of 2 kg per 100 mg.
Perhaps we can add that all rich flour products contain insignificant amounts of magnesium. In vegetables this element sometimes in different amounts, depending on its content in the soil, as well as from synthetic fertilizers.