Magnesium is one of the body's macro nutrients, meaning that you need more of it than you do trace minerals like manganese, copper or iron. Although true magnesium deficiencies are rare in developing countries, most people do not get enough of the mineral, reports the University of Maryland Medical Center, or UMMC. Pumpkin seeds, spinach and Swiss chard contain the highest amounts of magnesium, but even the trace amounts provided by raw carrots and seasonings like mustard seed, fennel and cloves contribute to a healthy daily intake of the mineral.
Promotes Muscle Fitness
Magnesium and calcium, another macronutrient, work together to keep nerves and muscles working in harmony. Humans depend on magnesium to help the muscles relax and prevent nerves from kicking into high gear, explains the nonprofit website The World's Healthiest Foods. In the absence of magnesium, calcium will "rush into the nerve cell and activate the nerve," notes the website. This deficiency can lead to muscle fatigue and spasms and interfere with proper development.
Builds Strong Bones
Magnesium is needed to form healthy bones. In fact, more than 60 percent of the mineral ends up both within your bones and on bone surfaces. Internally, magnesium works with calcium and phosphorous to strengthen the bone structure itself. On the bone's surface, additional magnesium is stored for use elsewhere in the body.
Protects Hearing
If your job or lifestyle regularly exposes you to loud noise, increasing your magnesium intake may protect your hearing, notes UMMC. The center points to a study in which magnesium seems to prevent permanent and temporary hearing loss associated with loud noise.
Counteracts Mineral Depletion
Adding trace amounts or more of magnesium to your system may be a wise choice if you drink significant amounts of coffee, soda or alcohol, notes UMMC. These substances, along with salt, might trigger a magnesium deficiency. Illnesses that can also drain the body of magnesium and other nutrients include short-term viruses and more chronic conditions like kidney disease and irritable bowel syndrome. Signs of magnesium depletion include restless leg syndrome, muscle spasms, irritability and trouble sleeping, brittle nails and irregular heart beats.
Eases Asthma Symptoms
When magnesium was given to asthma patients through nebulizers and intravenous units, their symptoms eased, according to UMMC. Additionally, researchers have linked magnesium deficiency with the risk of acquiring the condition.
Aids Other Nutrients
Adding trace amounts of magnesium to your diet can benefit your body in several complex ways. Magnesium regulates potassium, calcium, vitamin D, copper and zinc. It also activates enzymes and metabolizes proteins, fats and carbohydrates. For this reason, magnesium is involved with virtually every body system, including digestion, muscles, heart, hormones, brain, kidneys and nerves.
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