What are the dietary sources of magnesium

Magnesium is the fourth most abundant mineral present in the human body. We require this mineral in adequate amounts for the healthy functioning of our body systems. It has been found that almost half of the total magnesium reserves of the body are found in bones. The rest of it is stored within the different body tissues. A minimal one percent of magnesium is percent in blood.

Our body needs the presence of magnesium for the effective conduct of around three hundred biochemical reactions. It plays a positive role is ensuring the normal functioning of the muscles and bones. The adequate presence of magnesium in the body also boosts coronary and nervous health. Apart form enhancing the immunity level, magnesium also plays a vital role in regulating the blood sugar and pressure levels.

Studies indicate that this mineral do help in preventing certain ailments such as hypertension, cardiovascular disorders and diabetes. While dietary magnesium is absorbed by the small intestines, excess magnesium gets excreted through the kidneys.

Green vegetables such as spinach are found to excellent sources of magnesium. Chlorophyll, the pigment that gives green leafy vegetables their colour, contains this precious mineral towards its centre.

Certain legumes such as beans, peas, nuts and seeds along with whole, unrefined grains also supply magnesium to our body. However, the refining process of white flour makes its loss magnesium, as the bran gets extracted. Hard water is found to contain more magnesium than soft water.

The deficiency of magnesium in the body leads to certain irregularities such as decreased appetite, nausea, vomiting, fatigue, and ill health. As the body increasingly falls short of magnesium, the symptoms get worsened and lead to numbness, muscle contractions and cramps. Some people experience coronary spasms, seizures and fluctuations in heartbeat as a result of decreased magnesium level. No wonder, our body tries hard to maintain the level of magnesium in blood.


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