Magnesium is a mineral that is present in
relatively large amounts in the body. Researchers estimate that an average
person’s body contains about 25 grams of Magnesium, and about half of that is
in the bones. Magnesium is important for more than 300 chemical reactions that
keep the body working properly. People get Magnesium from their diet, but
sometimes Magnesium supplements are needed if its levels are too
low. Dietary intake of Magnesium may be low, particularly among women.
Few people are aware of the enormous role that
Magnesium plays in our health: It’s important in nearly every function and
tissue of the body, supporting a healthy immune system. It prevents inflammation
associated with certain cancers and boosts heart health.
A Harvard University study found that high
daily Magnesium intake reduced the risk
of developing diabetes by 33 percent. Still other studies found that the
mineral helps ward off depression and migraines. Though supplements are
available, most experts say it’s preferable to get Magnesium naturally from
your diet.
According
to US-FDA food charts, the five foods with the highest Magnesium per typical
serving are:
Food source
|
Magnesium
content
|
· Halibut (Flat Fish)
|
26 mg
|
· Mackerel
|
76 mg
|
· Boiled spinach (Palak)
|
87 mg
|
·
Bran breakfast cereal
|
82 mg
|
·
Almonds
|
268 mg
|
Foods with highest Magnesium
content are:
·
Cocoa;
519 mg
·
Cashew:
292 mg
·
Almonds:
268 mg
Role
of Magnesium in human body:
· Is
an important factor in muscle relaxation and heart health.
· Allows
nerves to send messages in the brain and nervous system.
· Aids
and regulates the body’s use of calcium and other minerals.
· Assists in bone and teeth formation.
· Regulates
the metabolism of nutrients such as protein, nucleic acids, fats and
carbohydrates
· Controls cholesterol production and helps modulate insulin sensitivity.
·
Maintains
the structural health of cell membranes throughout the body.
