Posted on November 19, 2009 in Minerals
Sources of Magnesium
Magnesium is an essential mineral in the body. It promotes good health and helps in man biological processes. Around 50 percent of magnesium in the body is stored in bones. Rest of the 50 percent is found in cells and organ in the body.
More than 300 biochemical reactions in the body are carried out with the help of magnesium. It cooperates with immune system and helps the bones to be strong.
The best sources of magnesium are green leafy vegetables. Some of the good sources are spinach, baked beans, peanut, potato, lentils, yogurt, avocado, almonds, soybeans, roasted and dried cashews, shredded wheat, oatmeal, brown rice, raisins, kidney beans, wheat germ, peanut butter, milk, banana, pumpkin etc.
Benefits of Magnesium
There are many important functions that magnesium carries out in our body.
The primary benefits of magnesium are:
- It helps in calcium absorption in the body
- It works with calcium and makes the bones and teeth strong and healthy
- It prevents the occurrence of osteoporosis
- Reduces the chances of getting heart attack
- It helps in proper functioning of the muscles and relaxing of muscles
- Prevents unusual blood clotting in the heart
Deficiency symptoms of Magnesium
Deficiency of magnesium can be dangerous sometimes.
The primary effects of magnesium deficiency are:
- Twitch in the muscles
- Increased anxiety
- Nausea
- Pain in muscles
- Migraine and fatigue
- Dental pain
- Shaking legs constantly
Including 5 portions of fruits and 5 portions of vegetables will fulfill the nutrition requirement for a day. Care has to be taken to have a variety of fruits and vegetables everyday.
High intake symptoms of Magnesium
High intake of magnesium is may badly affect functions of the body. The high intake of magnesium and magnesium deficiency show almost similar effects in the body.
The primary magnesium high intake symptoms are:
- Mental instability
- Diarrhea
- Weakness of muscles
- Loss of appetite
- Difficulty in breathing
- Low blood pressure
- Abnormalities in heartbeat
Daily Requirement of Magnesium
The recommended daily requirement of magnesium is 350 mg. The over consumption may result in health problems like stomach upset, constipation etc. The adverse effects are seen when the amount of magnesium intake is more than 400 mg.
The amount of magnesium intake is different in children, adults and elderly people. So it is advisable to seek the advice of a physician or nutritionist to get information on the right amount of magnesium intake.
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