Magnesium

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Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.

In adult about 25 mg magnesium is present in the body. The maximum amount is present in the bone in the form of phosphate and carbonate. Mainly magnesium activate the enzyme which help in the digestion and metabolism of carbohydrate and lipid.

Can magnesium be harmful?

The magnesium that is naturally present in food is not harmful and does not need to be limited. Magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit, unless recommended by a health care provider.

Magnesium deficiency

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Magnesium deficiency usually refers to inadequate consumption or absorption of dietary magnesium and also excessive losses of magnesium due to certain health condition, chronic alcoholism, and use of certain medications can lead to such deficiency:

The early signs of magnesium deficiency include

  • Loss of appetite
  • Nausea
  • Vomiting
  • Fatigue
  • Weakness

As magnesium deficiency gets worse, other symptoms may occur, including

  • Numbness
  • Tingling
  • Muscle contraction and cramps seizures
  • Personality changes
  • Seizures
  • Abnormal heart rhythms
  • Coronary spasms

Sources of magnesium

  • Pumpkin seed
  • Almond
  • Dark green vegetables
  • Peanuts
  • Banana
  • Avocado
  • Unpolished grains
  • Legumes
  • Wheat bread
  • Fish
  • Yogurt
  • Oatmeal
  • Cocoa powder
  • Broccoli

Recommended dietary allowance

Male: 400-420 mg/day

Female: 310-360 mg/day

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