admin | November 17, 2015 | Health |
Magnesium is crucial for the human body since it takes part in more than 300 metabolic processes in the body. Each one of us needs magnesium. Moreover, it is the eighth most frequent mineral on Earth, and the third most frequent in sea waters. Only Natrium is more present. The most important fact, to us, is that magnesium is the fourth most common mineral in the human body. What’s more, it is mostly present in the bones and teeth (around 60 to 65%), while the remaining part is in the cells’ muscle tissue and in the blood.
The role of magnesium in the human body is huge. Mainly, it helps in the improvement of the metabolic processes, including release of energy from foods and its dispersion through the body and it is a part of the protein creation. Without this, the metabolism of carbohydrates, proteins and fats would not have been possible.
Furthermore, every cell in the human body needs the adequate amount of magnesium since otherwise its effect weakens. Magnesium reacts together with calcium for the purpose of controlling the electric impulse in the cells.
The magnesium concentration in the healthy cells is much higher than calcium, and this relation is highly important. Their mutual balance and effect are important so that the piling up of calcium in the cells is prevented i.e. since it can lead to irritability, decreased function of cells and their dying.
Some of the main symptoms of magnesium deficiency are:
Since the body compensates for the lack of magnesium by drawing it from the bones, long term deficiency can be very dangerous.
Ensure you take enough magnesium
The body is not able to create magnesium on its own, so you need to consume it through foods and beverages. The daily recommended intake of magnesium for an adult is 300 to 400 mg, and you can intake it by drinking 3 to 4 dl of natural mineral water rich in magnesium every day. During pregnancy, breastfeeding and during the period of intensive growth, the need for magnesium is much higher. Also, bigger amounts of magnesium are necessary for sports people and people with cardiovascular problems.
Magnesium deficiency can also occur due to specific physiological states such as diarrhea, vomiting, laxative intake, and diabetes and thyroid problems.
Foods rich in magnesium:
-green leafy vegetables (spinach, mangel beet)
-nuts (almonds, Brazilian nuts, walnuts)
– Pumpkin seeds
In cases of more serious magnesium deficiency, experts advise supplements intake.