Magnesium in Foods

Magnesium- Another micronutrient for healthy aging

Magnesium is required for more than 300 chemical reactions in our body.

 Magnesium participates in numerous enzymatic reactions including all reactions that involve the formation and utilization of adenosine-50-triphosphate (ATP) in energy metabolism (Connolly E, Worthley LI. Intravenous magnesium. Crit Care Resusc 1999;1:162–72).

Magnesium is an important micronutrient for a healthy life. It is required only in small amounts as compared to the body weight. Different factors enhance the absorption of magnesium from the body. Our life style, our dietary habits, stomach acid level and our body requirements, stimulates the absorption of magnesium. 40-50 percent of the total magnesium required by our body comes from our foods we eat.

Magnesium controls our blood sugar levels, keeps our heart at normal rhythm, and maintains our immune system and above all keeps our bones strong.

 “A study provides data supporting the hypothesis that magnesium supplementation has positive effects on accrual of bone mass in adolescents with suboptimal magnesium intake,” (Carpenter TO, Delucia MC, Zhang JH, et al. A randomized controlled study of effects of dietary magnesium oxide supplementation on bone mineral content in healthy girls. J Clin Endocrinol Metab. 2006 Dec;91(12):4866-72).  

According to Yale university researchers, Magnesium improves the bone mineral content  especially in girls. Good bone mass helps in preventing osteoporosis in old age.  Magnesium is present everywhere in our body; it is in our bones, in our muscles, in other cells and in our body fluids. But like many other essential minerals, our body is unable to make magnesium itself. Food and water are the source of magnesium for our body.

Food sources for magnesium

Good food sources for magnesium are Vitamin-rich-foods such as Bananas, nuts, almonds, coca beans and dark green leafy vegetables are good source of Magnesium. Excessive use of Caffeine and alcohol can cause magnesium deficiency in the body, so try to avoid them to get maximum benefits of magnesium for your body. Regular exercise and proper diet also enhance the effects of magnesium in.

Dietary fibers in our food can enhance the intestinal absorption of magnesium.

Large doses of psyllium seed husks appeared to reduce greatly absorption and gum arabic significantly increased both the intestinal and renal excretion of magnesium (Nasir O, Artunc F, Saeed A, et al. Effects of gum arabic (Acacia senegal) on water and electrolyte balance in healthy mice. J Ren Nutr 2008;18:230–8).

    

Recommended dosage of magnesium

The recommended Dietary allowance (RDA) of Magnesium is 280mg/day for women and 350 mg/day for men. It have been studied that almost 120mg per 1000 calories of magnesium is available from diet and so normally our body seems to be deficient of magnesium. So magnesium supplements are recommended for healthy aging and premature aging symptoms.

What happens if Magnesium is depleted in your body?

 Magnesium deficiency can cause different problems of varying severity. It can cause significant calcium loss, irregular heart rhythm, mental problems, depression, muscle spasms, fatigue and generalized weakness in our body. Continuous depletion of Magnesium in thr body can cause age related disorders.

Reference:

Connolly E, Worthley LI. Intravenous magnesium. Crit Care Resusc 1999;1:162–72.

Carpenter TO, Delucia MC, Zhang JH, et al. A randomized controlled study of effects of dietary magnesium oxide supplementation on bone mineral content in healthy girls. J Clin Endocrinol Metab. 2006 Dec;91(12):4866-72.

Nasir O, Artunc F, Saeed A, et al. Effects of gum arabic (Acacia senegal) on

water and electrolyte balance in healthy mice. J Ren Nutr 2008;18:230–8

 

Author: Dr. Rubina Mushtaq

 

Featured Magnesium Products >>

Comments are closed.