Magnesium

The Importance of Magnesium in Nutrition

Human body contains approximately 20-25 gms of magnesium in adult body. Magnesium is essential for every biochemical process that takes place within the body.

Functions of Magnesium

Ø  Magnesium is vital for turning food into energy for the body, as well as helping in the release of insulin, which regulates blood sugar levels.

Ø  Magnesium helps to repair and maintain body cells.

Ø  Magnesium controls the movement of calcium in and out of cells. It is important for strong bones and teeth.

Food Sources of Magnesium

Ø  Milk and dairy foods, nuts, peanut butter, cheddar cheese, and whitefish

Ø  The magnesium content of plants varies considerably with how much magnesium is in the soil where the plants are grown.

Ø  Much of the magnesium content in food is lost during processing – milling removes approximately 59% of the magnesium from whole wheat.

Ø  Cooking foods in water also causes magnesium to leach out during the cooking process.

Food Sources of Magnesium
Beans black	120 mg
Brocolli Raw	22 mg
Nuts, peanuts	64 mg
Oysters	49 mg
Plantain raw	66 mg
Rockfish	51 mg
Seeds, pumpking, squash	151 mg
Soy milk	47 mg
Spinach cooked	157 mg
Tofu	37 mg
Whole grain ceral	24 mg
Whole grain cereal cooked	56 mg
Whole wheat bread	24 mg

RDA Of MAGNESIUM
Childern	Age	4-6	200 mg
		7-10	250 mg
Males	Age	15-18	410 mg
	Age	19-24	400 mg
	Age	25-50	375 mg
Females	Age	15-18	300 mg
	Age	19-24	300 mg
	Age	25-50	300 mg

Deficiency and Disease of Magnesium

Ø  Abdominal obesity: If you are magnesium deficiency, you are probably carrying extra weight . That's one of the hallmark signs of metabolic syndrome that causes fat to be stored in dangerous areas, such as deep in the abdomen or around the liver, muscle, and heart tissues.

Ø  High cholesterol level: Magnesium deficiency increases triglycerides and bad cholesterol levels, while decreasing the level of good cholesterol.

Ø  Diabetes: If you have low magnesium levels in you blood, study shows that magnesium deficiency can cause insulin resistance and eventually type 2 diabetes.

Ø  High blood pressure: High blood pressure could be significantly lowered by a diet high in magnesium, potassium, and calcium, and low in sodium and fat.