Importance of Eating Foods Rich in Magnesium

Magnesium is the fourth highest mineral available in the human body in the bones, muscles, organs and tissues. It is very essential to eat foods that are rich in magnesium because it is this mineral that helps to direct utilization of calcium by the muscles and contributes to nerve function and bone formation. It also helps to improve the immune system and maintain the heart beat at a steady rate. It also aids protein synthesis, maintain blood sugar levels and the blood pressure.

Hence magnesium is a vital mineral for good health. You can get this mineral from foods such as spinach and other green leafy vegetables. You can also consume nuts and seeds, peas, beans and other unrefined grains which will help you get the daily requirement of magnesium. You can also get this mineral from tap water and whole grain bread.

Many people in the U.S do not get their daily requirement of magnesium. Also there may be loss of magnesium owing to strict diets pregnancy, use of cancer medicines, alcohol addiction, heavy exercising, Crohn’s disease and other conditions. You can know whether you are suffering from magnesium deficiency from symptoms such as weakness or fatigue, nausea, loss of appetite, anorexia and others. When this deficiency aggravates, you can suffer from other serious symptoms such as menstrual cramps, seizures, poor memory and contraction of muscles, insomnia, asthma, confusion and worry. The daily recommended dosage of magnesium is about 400mg for males and 300mg for females who are above 19 years of age. However, you cannot restore low magnesium levels by resorting to dietary changes alone.

The doctor may suggest magnesium tablets or intravenous magnesium intake when the level of magnesium is found to be very low. Those who suffer from serious magnesium deficiency must eat at least 5 servings of green leafy vegetables and fresh fruits everyday so that they get the prescribed magnesium dosage. Other rich sources of magnesium include whole grains, tofu, wheat bran, soya flour, tofu, cashews, almonds, walnuts, pumpkin etc. You can also find large quantities of magnesium in products such as whole wheat flour, peanuts, pistachio nuts, oatmeal, baked potatoes and bananas.