Eating a diet rich in a variety of fresh vegetables, grains and legumes will help you reach your recommended daily values of the mineral magnesium. Although you may not focus on magnesium as much as calcium or vitamin D, it is an important macro mineral that participates in more than 300 biochemical reactions in the body. (Reference 1)
Definition of Magnesium
Magnesium is a vital component of good health. It is the fourth-most abundant mineral in the human body, and it is found in bones, the cells of tissues and organs, and the blood. Only about 1 percent of the total magnesium in the body is found in the blood, and the body works to keep blood magnesium in a precise range.
According to the National Institutes of Health, more than 300 biochemical reactions in the body require magnesium. The mineral keeps bones strong, promotes a healthy immune system, keeps heart rhythms constant and maintains healthy muscle and nerve functions. Magnesium has also gained the interest of researchers for its potential role in managing diabetes, hypertension and cardiovascular disease. The research draws from the fact that magnesium helps regulate insulin and normal blood pressure levels.
Foods Naturally High in Magnesium
Chlorophyll molecules contain magnesium. Chlorophyll is the molecule in green vegetables or plants that give them their green color. Therefore, green, leafy vegetables, especially spinach, are good dietary sources of magnesium. Almonds, cashews and peanuts are good nut sources while legumes, potatoes, avocados, pumpkins and bananas are other natural sources of magnesium. Whole grains that have not had the bran removed and raw cacao powder, which is chocolate before it has been processed and had sugar added, are also sources of magnesium.
Foods Enriched with Magnesium
Although many foods naturally contain magnesium, other foods are fortified with magnesium. Through the process of fortification, magnesium is added to the food product. Foods that may be fortified with magnesium include instant oatmeal, dairy and soy milk, some types of cereals and some brands of white bread. Whole grain bread naturally contains magnesium. However once the germ and bran are removed from the wheat to make white bread, it loses its natural magnesium nutrients.
Recommended Dietary Intake
The recommended daily intake, set by the National Institute of Medicine, for magnesium is 420 mg for men older than 30 and 320 for women older than 30. For individuals aged 19 to 30, the RDI is 400 mg for men and 310 mg for women. Boys ages 14 to 18 have an RDI of 410 mg, while girls of the same are have an RDI of 360 mg. Children aged 9 to 13 have an RDI of 240, and kids 4 to 8 years old have an RDI of 130. These recommendations are designed to fit 97 to 98 percent of healthy people.
Magnesium Deficiencies
A healthy body is capable of regulating magnesium well. If magnesium intake from food is low, the kidneys will limit magnesium excretion from the body through the urine to keep more in the body. However, individuals with a poor digestive system or weak kidneys may not be able to absorb and maintain body magnesium levels well. Certain medications may also cause the body to excrete excessive amounts of magnesium.
Signs of a magnesium deficiency include nausea, vomiting, fatigue and a loss of appetite. As the deficiency worsens, it may lead to seizures, numbness, muscle cramps, personality changes and spasms. If these symptoms occur, see a doctor for a diagnosis as these symptoms are often associated with other health problems as well.
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