Magnesium

Magnesium is a mineral. This is crucial for the appropriate formation of bone structure. In the human body, It weighs 760 mg at birth, 5 g between 4 and 5 months, and 25 g when an adult.

Bone comprises a mixture of phosphate, carbonate, and magnesium.. The bones contain 60–70% of the total magnesium. The remaining fraction is one percent bone ash in the skeleton and one percent is found in extracellular fluid.

It is a cofactor for several enzymes that are involved in protein synthesis, RNA and DNA synthesis, energy metabolism, and the preservation of nerve tissue and cell membrane electrical potential.

The main component of chlorophyll in plants is magnesium. Moreover, it is a crucial component of bodily fluids such as digestive juices, bile acid , saliva, and spinal fluid.

Functions of Magnesium

It performs number of functions in human body. here are main 5 functions.

Tissue and cell function

The human body maintains the distribution of magnesium and other minerals for the proper work of each organ. Tissue and cells of body function accurate in the proper presence of Magnesium.

Assist in energy metabolism

It assists in the many metabolic processes that produce energy from proteins, lipids, and carbohydrates by using ADP and ATP.

Aids in bone building

This  is the structural element of bones, cell membranes, and genetic material. It helps to form bones. It controls the contraction of muscles together with other minerals.

Maintain nerve impulses

This mineral plays additional important regulatory roles along with body growth. It controls the contraction of muscles and the flow of nerve impulses. It has a role in cardiac rhythm, muscular contraction and relaxation, and cell signaling.

DNA protection

The body’s genetic code, or deoxyribonucleic acid (DNA), is utilized in the synthesis of proteins and cell division. Maintaining the body’s DNA is essential to lowering the possibility of mutations that might harm cellular function.

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Sources of Magnesium

Magnesium is a component of the chlorophyll found in plants, plant foods and green leafy vegetables are rich source of it. Drumstick leaves are among the foods high in magnesium, along with spinach, green peas, amaranth, and fenugreek leaves.

Nuts including flax seed, sesame seed, pumpkin seed, cashews, and almonds are high in magnesium.

Whole grains, beans, and lentils , Black beans, lentils, wheat, ragi, quinoa, and bajra are  rich  source of it.

Foods rich in dietary fiber typically have magnesium in them. Bananas, avocados, and dried figs are a few foods that are packed with it.

Animal-based food not does not have enough amount of this mineral. Human gut absorbs only 50% of the magnesium that is consumed by an individual; remaining 50% is excreted in urine.

Recommended dietary Allowances

RDA values are the average daily amount of intake that is sufficient to fulfil an individual’s nutrient needs and are useful in creating diets that are appropriate for that person.

The values are displayed based on age in the following chart.

Deficiency and excess of magnesium

When there is less magnesium in the blood than usual, it is referred  as deficiency. This condition is known by the medical term hypomagnesemia. fatigue, weakness, vomiting ,numbness, muscle cramps are sign of deficiency.

General people does not defecate this. but it can occur among people with type 2 diabetes, renal illness, pancreatitis, inflammatory bowel disease, malabsorption, and alcoholism.

Natural sources of food does not cause any harm to the body. but a high dose in supplement form may lead to diarrhea and vomiting.