Magnesium is one of the important mineral salts in the human body due to its many benefits. In quantity, it is the fourth mineral element in the human body (magnesium comprises about 0.05% of human body weight) and In-cell magnesium is the second mineral salt in quantity; because of its importance it is present in all cells of the body; concentrated in bones containing 60% of magnesium in the body (a reserve to maintain his presence in the blood), then in muscles containing 26%, and the rest is found in soft tissues and body fluids.
Magnesium is important for numerous biochemical reactions, the adult body contains between 20 g to 28 g of magnesium: it is a co-factor in over 300 enzyme systems; it is needed to support proper immune system, muscle, and nerve function, and it helps regulating blood pressure, heart beats, blood glucose levels.
Doctors warn of the risk of magnesium deficiency in the body because of its great importance, where the lack can lead to high blood pressure and heart disease and hallucinations.
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Daily needs of magnesium:
The Role of Magnesium in the Body:
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The fonction of our bodies Depends on on the presence of the appropriate amount of magnesium, because every nerve and muscle in the body needs magnesium to function normaly and we would not be able to control our muscules without it; the benefits and role of magnesium for the body include:
- It has an important role in bone synthesis, it helps regulate calcium levels in the body for this is important to avoid osteoporosis.
- Helps relax muscles and bronchi and regulates breathing, so it is useful for asthmatics.
- It is one of the most vital elements during pregnancy.
- It has a very important role in the body's ability to use glucose, fat synthesis, proteins, nucleic acids, and transport systems in cell membranes.
- Helps in the treatment of back pain and quick recovery from the symptoms of leg cramps.
- Prevents heart attacks and protects against the risk of irregular heartbeat.
- Calms nerves and facilitates digestion.
- Prevents caries because it keeps calcium in the teeth.
- Blood pressure regulation.
- Synthesis of DNA, RNA, and the antioxidant Glutathione.
- Regulates blood sugar level.
- It helps absorb vitamins and minerals such as sodium, calcium, potassium and phosphorus.
- Helps to increase energy production in the body and activate enzymes to generate cellular energy.
- adjust bladder functions.
- It has a role in supporting the work of the immune system.
Symptoms of magnesium deficiency in the body:
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Magnesium deficiency can cause some health problems such as acquired immunodeficiency, depression, heart disease, diabetes, osteoporosis and other chronic diseases, so you must consult your doctor and do a blood analysis if you have these symptoms:
- Muscle spasms.
- Nausea, vomiting and loss of appetite.
- diarrhea.
- Difficulty sleeping due to insomnia.
- Tingling or coldness in the limbs.
- Mood swings and lack of concentration.
- dizziness.
- Arrhythmia.
- low blood pressure.
- personality changes.
- seizures.
- Hypertension.
- Depression.
- Abnormal heart function.
- Kidney Stones.
Diagnosis of magnesium deficiency in the body:
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Magnesium deficiency is diagnosed by blood and urine analysis, or by an electrocardiogram, if the concentration of magnesium in the blood is less than 0.7 (mmol / l), this indicates that the person has a disorder and a decrease in the amount of magnesium.
Causes of magnesium deficiency:
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- Eating too much sugars.
- Drinking too much stimulants such as coffee.
- Eating too much salts.
- Chronic diarrhea that leads to the loss of a large amount of magnesium.
- Addiction to alcohol.
- Eating too many processed, non-healthy processed foods
- Taking certain medications, such as diuretics and antibiotics.
- Some diseases, such as acute pancreatitis.
- Not drinking enough water.
WARNING:
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Long-term magnesium deficiency can lead to chronic and serious diseases such as:
- Hypertension and Cardiovascular Disease.
- Type 2 Diabetes.
- Osteoporosis.
- Migraines.
Magnesium rich foods:
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Magnesium is found in almost all foods in different quantities, these foods are high in magnesium:
- Pumpking or Squash Seeds (317mg per quarter cup)
- Brazil Nuts (133mg per quarter cup)
- Salmon (92mg per 2.5k ounce fillet)
- Dry roasted Almonds (80mg in 1 ounce)
- Spinach (83mg per half cup, cooked)
- Black Eyed Peas (80mg per half cup)
- Swiss Chard (80mg per half cup, cooked)
- Tempeh (77mg per half cup)
- Dry roasted Cashews (74mg in 1 ounce)
- Oil Roasted Peanuts (63mg per quarter cup)
- Quinoa (63mg per half cup)
- Black Beans (60mg per half cup)
- Edamame (52mg per half cup)
- Avocado (44-55mg per 1 cup, cubed)
- Baked Potato with skin (43mg per 3.5 ounce potato)
- Brown Rice (42mg per half cup)
- Plain, Low fat Yogurt (42mg per 8 ounces)
- Instant Oatmeal (36mg per packet)
- Kidney Beans (35mg per half cup)
- Medium Banana (32mg)
Very important:
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- It is very rare for a person to become poisoned by the magnesium found in natural food sources but if it happens, it is very dangerous and may lead to death; therefore, the amount of intake of non-food sources was determined (usually 350mg per day for adults).
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