Magnesium & Chloride

Magnesium and chloride belong to a group of nutrients called minerals. These minerals are further classified as major minerals, which means that you require large amounts of them in your body, and thus need to consume large quantities of them in the food you eat. Magnesium and chloride help ensure that your body is able to carry out its various physiological functions.

Functions of Magnesium

Most of the magnesium in your body is found in the fluid inside your cells. Approximately half of the remaining magnesium is found in your bones, while around 1 percent circulates in your blood. Magnesium aids the action of over 300 enzymes in your body. The mineral is essential to turn carbohydrates, protein and fat into energy, helps you maintain a regular heart beat and keeps your bones healthy. Magnesium also ensures that your muscles contract properly and nerve impulses travel smoothly.

Magnesium Recommendations

Adult men require 400 mg of magnesium every day, whereas adult women should consume 310 mg of magnesium daily. The best dietary sources of magnesium include whole grains, nuts, fruits and vegetables. Other good sources of magnesium include meat, milk, yogurt and eggs. The book "Nutrition and You" by Joan Salge Blake notes that the refining process that white flour undergoes removes all of the magnesium, so the only grain sources of this mineral are whole grains.

Functions of Chloride

Chloride is a salt that consists of two elements, one of which is chlorine. Chlorine is toxic, but the chloride form of the element is essential for various body functions. Chloride is one of the major elements contained in the fluid outside of your cells. It helps maintain the balance of fluid on the inside and the outside of your cells. Chloride also contributes to the hydrochloric acid in your stomach, which is essential for proper digestion and killing any potentially harmful substances in your food. In addition, the chloride in your blood acts as a buffering agent and helps keep your blood at a normal pH.

Chloride Recommendations

You should consume 2,300 mg of chloride in your diet daily. The major source of chloride in the diet is sodium chloride, or table salt. Some vegetables, such as seaweed, tomatoes, celery, lettuce, olives and rye, also contain chloride. Potassium chloride, which is found in salt substitutes, also contributes to your total chloride intake. "Nutrition and You" reveals that adults consume 3,400 to 7,000 mg of chloride on average every day.