Magnesium - Health Center


By Refadoc, Posted on : Tuesday, 15 September 2015 - 10:46 am IST



Magnesium is vital for the formation and maintenance of the bone protein and for the formation of new blood cells. It goes out to activate the Vitamin B in the body and relaxes the muscles and nerves, thereby aiding in the production of energy in the form of ATP (Adenosin Triphosphate).

Magnesium levels in the body are also needed in order to regulate the insulin secretion and its normal function. Magnesium has emerged to be a potent mineral which aids in the absorption of Vitamin C, Calcium as well as potassium. The deficiency of Magnesium in the body may lead to fatigue, increased nervousness, and insomnia as well as heart problems accompanied by high blood pressure. Muscle weakness, cramps and osteoporosis are other side effects of the deficiency which is caused due to Magnesium.

Sources of Magnesium:

Fruits: Fruits such as Banana, Blackberries, Guava, Kiwi, Pomegranate, Raspberry and watermelons are great sources of Magnesium.

Vegetables: Artichoke, Squash, French beans, Okra, Lima Beans, Peas and Spirulina are great sources of Magnesium.

Nuts: Nuts such as Almonds, Brazil nuts, Cashews, Pine, Oats, Peanuts, Pumpkin seeds, Rye, Quinoa and wheat are excellent sources of Magnesium.

Legumes such as beans, black beans, peas, edamame, navy beans, pinto beans, white beans and soy beans are rich sources of Magnesium.

Meats and other protein based products such as beef, cheddar, cheese, caviar; cod, salmon, sardines, tuna, goat milk and yoghurt are rich sources of Magnesium.

Daily consumption of Magnesium:

Adults need around 310-420 mg of Magnesium per day.

Children need around 130-240 mg of Magnesium per day. 


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