Magnesium is an essential mineral for human nutrition.
Function
Magnesium in the body serves several important functions:
Contraction and relaxation of muscles
Function of certain enzymes in the body
Production and transport of energy
Production of protein
Food Sources
Most dietary magnesium comes from vegetables, such as dark green, leafy vegetables. Other foods that are good sources of magnesium:
Fruits or vegetables (such as bananas, dried apricots, and avocados)
Nuts (such as almonds and cashews)
Peas and beans (legumes), seeds
Soy products (such as soy flour and tofu)
Whole grains (such as brown rice and millet)
Side Effects
Side effects from increased magnesium intake are not common because the body removes excess amounts. Magnesium excess almost always occurs only when magnesium is supplemented as a medication.
Lack of magnesium (deficiency) is rare. The symptoms include:
Hyperexcitability
Muscle weakness
Sleepiness
Deficiency of magnesium can occur in people who abuse alcohol or in those who absorb less magnesium due to:
Burns
Certain medications
Low blood levels of calcium
Problems absorbing nutrients from the intestinal tract (malabsorption)
Surgery
Symptoms due to a lack of magnesium have three categories.
Early symptoms:
Anorexia
Apathy
Confusion
Fatigue
Insomnia
Irritability
Muscle twitching
Poor memory
Reduced ability to learn
Moderate deficiency symptoms:
Heart (cardiovascular) changes
Rapid heartbeat
Severe deficiency:
Continued muscle contraction
Delirium
Numbness
Seeing or hearing things that aren't there (hallucinations)
Tingling
Recommendations
These are the recommended daily requirements of magnesium:
Children
1 - 3 years old: 80 milligrams
4 - 8 years old: 130 milligrams
9 - 13 years old: 240 milligrams
14 - 18 years old (boys): 410 milligrams
14 - 18 years old (girls): 360 milligrams
Adult females: 310 - 320 milligrams
Pregnancy: 350 - 400 milligrams
Breastfeeding women: 310 - 360 milligrams
Adult males: 400 - 420 milligrams
Following are some foods and the amount of magnesium in them:
Black-eyed peas (1/2 cup) = 45 mg
Buckwheat flour (100g (4 oz)) = 250 mg
Halibut (100g (4 oz)) = 107 mg
Milk: low fat (1 cup) = 40 mg
Oats (100g (4 oz)) = 235 mg
Peanut butter (2 tablespoons) = 50 mg
Spinach (1/2 cup) = 80 mg
Wholemeal bread (1 Slice) = 25 mg
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