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Magnesiums Role for a Healthy Body
While there are more than 60 different minerals in the human body 22 have been identified by health experts as being essential (they are often appropriately named the essential 22). Seven of these minerals are classified as being major minerals or 'macrominerals' and their quantities in the human body exceed approximately 0.005 percent of a person's body weight. Magnesium is one of these macrominerals. It is joined by calcium, chloride, phosphorus, potassium, sodium and sulfur. The other 15 are called trace minerals or 'microminerals' and include chromium, copper, fluorine (fluoride), iodine, iron, manganese, molybdenum, selenium and zinc.
As part of the human body, minerals are found in small quantities and add up to an estimated four percent of the body weight of a given person. However, regardless of their quantities, all minerals are important and the key to optimum health 'lies in maintaining the proper percentages.' Magnesium as one of the essential 22 (or one of the seven macrominerals) serves a number of important functions in the body, especially when it comes to metabolism. Magnesium plays a vital role in both the manufacturing as well as the transporting of energy throughout the body. This mineral also plays a role in the muscles by way of helping them contract and relax. Magnesium is also involved with protein and its synthesis process. As well a variety of enzymes are benefited in their functioning by this mineral. Magnesium also plays an important part in the growth of bones and allows for the regulation of a normal heart rhythm.
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Magnesium is most prevalently found in wheat bran, whole grains, nuts (in particular almonds and cashews), and seeds, leafy green vegetables (such as spinach for example), legumes (which are beans and peas), apricots, bananas and soybeans. Green vegetables are a particularly good source of magnesium due to the fact that the center of the vegetable contains the chlorophyll molecule and this is where the mineral is to be found. It is important to note that it is chlorophyll that gives the vegetable its rich green appearance. Breads, pasta and rice made from processed flour contains very little magnesium as the process of refining it takes out the germ and bran that is rich in the magnesium. Another source of magnesium is tap water but how much of the mineral is present depends on the kind of water supply you receive. For example, water is sometimes described as being either 'soft' or 'hard.' Hard water contains a larger amount of magnesium than does soft water. According to health experts, eating a wide selection of whole grains, green vegetables, nuts and legumes should provide a person with their necessary daily requirement of the mineral magnesium.
The U.S. RDA (Recommended Daily Allowance) for magnesium is 400 milligrams (mg). To give some examples of how much magnesium is contained is an assortment of foods; a ½ cup of spinach is equal to 80 mg of magnesium while a ½ cup of black eyed peas contains 45 mg of this essential mineral. Two tablespoons of peanut butter contains 50 mg of magnesium while one cup of low fat milk boosts 40 mg of magnesium.
It is believed that most Americans do not take in enough magnesium on a regular basis however it is not often that a doctor treats a patient for symptoms of a magnesium deficiency. Magnesium is intimately tied in with another mineral; calcium and when a person consumes too much magnesium it can put undue pressure on the body in regards to the absorption of calcium. However a deficiency of magnesium can lead to a variety of symptoms such as an irregular heartbeat, high blood pressure, nausea, vomiting, insomnia and excessive tiredness in the daytime, muscle spasms, loss of appetite and weakness.
A magnesium supplement is sometimes required for people who have a particular health condition. For example, people who have diabetes that is poorly controlled would benefit from an extra dose of magnesium, as would those who suffer from Crohn's disease. People who suffer from low blood levels of both calcium and potassium might also suffer from a deficiency of magnesium and therefore would benefit from a daily supplement. A variety of diuretics, antibiotics and anti neoplastic medications (which are used to treat certain forms of cancer) can sometimes deplete magnesium in the body and therefore it would benefit the individual to take a magnesium supplement on a regular basis.
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