Function of magnesium
The mineral magnesium is important for every organ in the body, particularly the heart, muscles, and kidneys. It also contributes to the composition of teeth and bones.
Calcium and magnesium levels in the fluid surrounding cells affect the migration of a number of different cell types. Such effects on cell migration important in would healing
Magnesium is required at a number of steps during the synthesis of nucleic acids and proteins. A number of enzymes participating the synthesis of carbohydrates and lipids require magnesium for their activity.
Most importantly, it activates enzymes, contributes to energy production, and helps regulate calcium levels as well as copper, zinc, potassium, vitamin D, and other important nutrients in the body.
Food sources
Magnesium is available in many foods. However, most people in the United States probably do not get as much magnesium as they should from their diet.
Our main sources are plant foods. Whole grains, many vegetables, legumes, tofu, and some seafood are good sources, and chocolate contains modest amounts.
Magnesium also can be found in whole unprocessed foods in the diet. However, different methods for calculating amounts of magnesium in foods have often lead to conflicting results.
Despite the fact that dietary levels of magnesium are often low, actual deficiency of this nutrient is rare. Certain medical conditions, however, can upset the body's magnesium balance.
Deficiency of magnesium
Overt of symptomatic magnesium deficiency in healthy individuals who are consuming a balanced diet is quite rare because magnesium is abundant in both plant and animal foods and because the kidneys are able to limit urinary excretion of magnesium when intake is low.
Symptoms of magnesium deficiency may include agitation and anxiety, irritability, nausea and vomiting, abnormal heart rhythms, confusion, muscle spasm and weakness, hyperventilation, insomnia, poor nail growth, and even seizures.
The conditions that can increase the risk of magnesium deficiency:
*Gastrointestinal disorders
*Renal Disorders (magnesium wasting)
*Chronic alcoholism
*Older age
Too much coffee, soda, salt, or alcohol intake as well as heavy menstrual periods, excessive sweating, and prolonged stress can also lower magnesium levels.
Magnesium in Human Nutrition
