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Magnesium rich foods, Which calcium is good for pregnant women and fetuses? Let’s find out the importance of calcium, magnesium and take a look at some foods containing these substances that are very good for the pregnant body. These two nutrients are indispensable in the human body.

During pregnancy, pregnant women need to supplement with many nutrients to help the health of both mother and child to grow well and develop well. The importance of magnesium and calcium for health must be well known. However, to know deeply and thoroughly is not necessarily. Also check out the following article to learn about these 2 minerals as well as learn about some of them magnesium rich foods, Calcium is good for pregnant women.

1. What is magnesium?

Magnesium is a metallic element, and its symbol is Mg. In 1808, David used potassium to reduce magnesium oxide to produce magnesium metal. It is a silver-white light alkaline earth metal, chemically active, can react with acids to produce hydrogen, and has a certain ductility and heat dissipation. Magnesium is widely distributed in nature and is one of the essential elements of the human body.

Magnesium is an essential mineral with a number of health benefits. It can help with carbohydrate and fat metabolism, protein and DNA synthesis, lower blood pressure, lower risk of type 2 diabetes, and also help prevent osteoporosis. Essential minerals for improving bone and heart health. The absorption of magnesium in the human body occurs only through food. The adult body contains about 20-25 grams of magnesium and about 60-70% of magnesium is found in bones.

magnesium rich foods

Magnesium is an essential mineral

2. How much magnesium is required by the human body?

It is generally believed that an appropriate daily intake of magnesium for adults is 200-300 mg. The U.S. Food and Nutrition Board recommends supplements:

Humans can supplement magnesium through magnesium-rich foods. Magnesium in food can be absorbed throughout the intestinal tract. But mainly absorbed in the terminal jejunum and ileum. The overall absorption rate is about 30%. It can be absorbed through passive diffusion and energy consuming active absorption. Large amounts of magnesium ingested by healthy adults are excreted into the intestines from bile, pancreatic juice, and intestinal juices. Of which 60% to 70% is excreted in the feces, a part is lost from sweat and skin cells, and the rest is excreted in the urine.

3. What are the health benefits of magnesium?

3.1. Involved in many chemical reactions in the body

As an enzyme activator, it participates in more than 300 enzymatic reactions. Glycolysis, fatty acid oxidation, protein synthesis, nucleic acid metabolism, etc. are all reactions that require magnesium ions to participate.

magnesium rich foods

Magnesium participates in many body reactions

3.2. Promotes bone formation

Second only to calcium and phosphorus in bones, they are essential elements for the structure and function of bone cells. Plays an important role in promoting bone formation and bone regeneration. It also helps maintain the strength and density of bones and teeth.

3.3. Regulate neuromuscular excitability

May inhibit potassium and calcium channels. Magnesium, calcium and potassium ions work together to maintain neuromuscular excitability. If blood magnesium is too low or calcium is too low, euphoria increases. On the contrary, it has a sedative effect.

3.4. Magnesium is very important for pregnant women

Magnesium is an essential mineral for the body. Especially for pregnant women, magnesium deficiency can lead to premature birth, birth defects, preeclampsia.

In addition, megie also helps maintain the functions of the digestive tract and hormones. Magnesium is also an important neurotransmitter that can relax muscles.

A magnesium deficiency can lead to muscle spasms, an increased risk of heart disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and brain infarction. Conversely, consuming too much magnesium can cause diarrhea as the body tries to get rid of the excess. Additional types magnesium rich foods in your diet to improve the amount of minerals in the body.

4. What is Calcium?

Calcium is an essential macro element for the human body and is the most abundant inorganic element in the human body. Calcium content in the adult body accounts for about 1.5%-2.0% of body weight. And the total calcium content of the human body is 1200-1400g. 99% of it is found in the bones and teeth that form the human body’s support and become the body’s store of calcium. The remaining 1% exists in soft tissue, intercellular spaces and blood, collectively as a source of calcium that mixes and maintains a dynamic balance with calcium in the bones.

magnesium rich foods

Calcium is an essential element for the body

5. Health benefits of calcium

5.1. Good for oral health

Medical research has provided sufficient evidence to support these claims. One of the main ways it helps is to keep the teeth in place by strengthening the jawbone. If children are provided with enough calcium and phosphorus, it will ensure strong teeth and reduce the risk of damage caused by bacteria and tartar.

5.2. Helps keep the heart healthy

The clear link between this mineral and heart health deserves more publicity. Because heart disease is now one of the leading causes of death around the world, especially in the West. Medical research clearly shows that people who do not consume enough calcium face a greater risk of high blood pressure and serious cardiovascular problems.

5.3. Reduced risk of type 2 diabetes

In many developed countries, diabetes is also on the rise. The role of poor dietary choices and inactivity in the development of diabetes is well known. Many people know the importance of eating natural foods, avoiding junk food and following an exercise program, but people don’t understand the possible link between diabetes and calcium deficiency. A survey of 20,000 nurses found that those who took supplements had lower rates of diabetes.

5.4. Especially important for children’s health

Supplementing the recommended daily amount of calcium helps ensure children develop strong bone mass. By significantly reducing bone-related problems will help children in later adult years. As children grow, their requirements also increase. For example, children under the age of three need about 500 mg per day, and this amount has nearly tripled during adolescence.

Pregnant women also need calcium supplements to be good for the bone development of the baby from the womb. Mothers, thanks to the calcium intake, can also help strengthen bones, support the weight of the fetus and the body.

In addition, calcium also helps prevent kidney stones, helps you make the most of other nutrients, reduces the risk of osteoporosis, is a raw material for medicines for high blood pressure, helps support blood clotting, …

6. Foods rich in magnesium and calcium should be eaten by pregnant women

To supplement magnesium and calcium, pregnant women can use these magnesium rich foods, calcium below:

6.1. Fruit

While guava, banana and papaya are also rich in magnesium and calcium. Avocados are the most effective source of minerals among fruits. One slice of avocado can account for about 15% of the body’s daily magnesium needs. This is the type magnesium rich foods For pregnant women, in addition to providing pregnant women with the necessary amount of magnesium, the addition of fruit also helps pregnant women to stimulate the taste buds, eat well and enhance the vitamins necessary for the body.

magnesium rich foods

Fruits rich in magnesium and calcium

6.2. Dark green vegetables

When it comes to vegetables, dark green leafy vegetables like spinach and dark lettuce are among the top sources of magnesium and calcium. These are also easy to prepare and delicious vegetables suitable for pregnant women. Green vegetables are also foods with high fiber content, helping bowel movements work more efficiently, avoiding diseases such as constipation in pregnant women.

In addition to green vegetables, pregnant women can also improve their diet with more variety of vegetables such as sweet corn, lima beans, peas, sweet corn and potatoes. This is also magnesium rich foodsgreat calcium.

6.3. Grains, beans

Whole grains, like brown rice, are often packed with nutrients, including magnesium and calcium. Other whole grains like quinoa, millet, barley and oats are also rich in magnesium and calcium. Therefore, this is magnesium rich foods, Calcium makes a great addition to your daily diet.

Flax seeds and chia seeds are known to be rich in magnesium and calcium. However, pumpkin seeds contain the highest amount of minerals. One serving of pumpkin seeds makes up a major portion of a person’s daily magnesium requirement. For pregnant women, you should choose organically produced cereals for good health.

Legumes are highly valued for their nutritional value. Among them, soybean ranks highest when it comes to magnesium and calcium content. In addition to them, white beans, French beans, black-eyed peas and chickpeas also contain a good amount of minerals. This is a source of nutrients that you should not ignore to supplement enough nutrients for the process of pregnancy.

However, there are also reports that the use of soybeans will increase female sex hormones in the fetus. Therefore, you should not use too much magnesium rich foods this.

6.4. Dairy products

magnesium rich foods

Dairy products are good for pregnant women’s health

Dairy products are one of the magnesium rich foods and calcium. Low-fat dairy products like yogurt are also high in magnesium. Along with yogurt, goat cheese and mozzarella also contain a remarkably high amount of the mineral. For pregnant women, it is necessary to add at least 2 glasses of milk per day to provide enough nutrients for the fetus and pregnant woman.

6.5. Fish

Fish such as salmon, mackerel and halibut are high in magnesium as well as calcium. In addition, they are also rich in protein, thus helping to absorb magnesium and calcium. The addition of fish with high magnesium and calcium content as above helps you provide a good source of nutrients for both mother and baby.

Types magnesium rich foods The above can help you get enough magnesium for you during pregnancy. You can supplement these foods in combination with gentle exercise such as walking with treadmill at home or do simple yoga movements for better health. Please refer to many other articles at

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Frequently asked questions

Magnesium is an essential mineral for the body. Especially for pregnant women, magnesium deficiency can lead to premature birth, birth defects, preeclampsia.

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You can supplement magnesium with dark green vegetables, cereals, .. these are foods with high magnesium content.

Consuming too much magnesium can cause diarrhea as the body tries to get rid of the excess.

Through foods rich in magnesium such as fish, milk, fish, dark green vegetables. For severe deficiency cases, doctors will prescribe medicine to supplement magnesium

You can add foods with high nutritional value, combine with gentle exercise such as walking with a home treadmill or doing simple yoga movements for better health.

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