Magnesium and Diet

Magnesium is one of the most abundant minerals in your body. Your bones contain approximately half of the magnesium in your body. Almost all of the remaining half is located inside your cells, with about 1 percent circulating through your blood. To the keep the levels of magnesium in your body consistent so that magnesium can perform its functions, it is vital that you consume the proper amounts of magnesium in your diet.

Functions

Magnesium plays a role in the function of over 300 enzymes, which help produce various chemical reactions in your body. Magnesium helps metabolize carbohydrates, fats and protein, providing your body with energy. Magnesium also allows your body to create proteins, ensures that your muscles contract and relax properly, and makes sure that your nervous system can transmit nerve impulses properly. Magnesium also plays a role in maintaining the health of your bones and keeping your heart beat regular.

Magnesium Recommendations

The Food and Nutrition Board provides recommendations for magnesium based on age and sex. Children between 1 and 3 need 80 mg of magnesium per day, whereas children between 4 and 8 require 130 mg daily. Adolescents between 9 and 13 should consume 240 mg of magnesium daily. Male teenagers between 14 and 18 should consume 410 mg of magnesium daily, whereas female teens of the same age require 360 mg. Adult men between 19 and 30 should consume 400 mg of magnesium per day, and adult women of the same age should aim for 310 mg daily. After the age of 30, men need 420 mg and women need 320 mg of magnesium every day.

Food Sources

According to Joan Salge Blake in "Nutrition and You," the best sources of magnesium in the American diet are whole grains, vegetables, fruits and nuts. Other good sources of magnesium include milk, meat, yogurt and eggs. The refining process that many grains go through removes the bran and germ of the grain kernel, where all the magnesium is found. Because of this, refined grains are not a good source of magnesium.

Considerations

A diet high in magnesium may also help reduce the risk of developing type 2 diabetes. According to "Nutrition and You," low levels of magnesium in the blood can cause a slow release of the hormone insulin, which regulates blood glucose levels. This leads to an increase in blood glucose in those with diabetes and those at risk for type 2 diabetes.