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Magnesium - Benefits, Deficiency Symptoms And Food Sources

What is Magnesium?

Magnesium is the element which is very important for the human body. It is the fourth most abundant mineral in the human body. For the good health it is very essential.From the experiment resercher has found that approximately 50% of total body magnesium is found in bone and other 50% are found inside cells of body tissues and organs. Only 1% of magnesium is found in blood. From the heart to the bones this mineral is very important. This mineral may prevent calcium oxalate kidney stones but not alone, it has to be taken with vitamin B12. Without magnesium, the body would not be able to produce serotonin, the 'feel good' neurotransmitter.

Uses and Benefits of Magnesium

  1. Magnesium acts to relax muscles after calcium stimulates contraction.
  2. An important uses of magnesium in the human body that it makes to the bones to help in the production of the hormone calcitonin, which increases calcium levels in the bones.
  3. Magnesium also helps to reduce blood pressure so it is good for the with heart disease pationt.
  4. Magnesium helps to keep control the blood's pH which controlling the amount of acid in the blood.
  5. Magnesium assists the parathyroid gland to process vitamin D, and a shortage here can cause absorption problems with calcium.
  6. It helps prevent depression, dizziness, muscle twitching, and pre-menstrual syndrome.

Deficiency Symptoms of Magnesium

  1. Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness.
  2. Due to deficiency of magnesium heart muscles,blood vessels, brain damage and susceptibility to kidney damage can be damage.
  3. It is also found that due to deficiency in magnesium can cause significant calcium loss, irregular heartbeat, nervousness, confusion, muscle contractions and spasms, and feelings of weakness.
  4. Inadequate Production of Intracellular Enzymes which is necessary for energy production DNA replication may also be the result of magnesium deficiency.


Recommended Dosage of Magnesium

Adult males need about 350mg of magnesium per day, with adult women requiring 280mg daily, with an increase of up to 420mg per day while pregnant or breastfeeding mother, Children are depending on their size and weight, need between 130mg to 240mg per day.

Rich Food Sources of Magnesium

A variety of whole grains, legumes, and vegetables like dark-green, leafy vegetables every day will help provide recommended intakes of magnesium. It is also found in dairy products, fish, meat and seafood. Other sources of magnesium are orange juice, peanut, butter, potatoes, soybeans, tomatoes and tuna etc.

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