Sources Of Magnesium Metal

Sources Of Magnesium Metal
Sources Of Magnesium Metal

Magnesium is an element and the metallic mineral and plays an important role in more than 300 biochemical processes in the body. Humans can not produce magnesium which acquire enough magnesium from food very important. Fortunately there are many foods that are a good source for this metal.
What is Magnesium?
Magnesium is a metal mineral and is widely abundant in the human body. About half of magnesium is found in bone while the other half is mainly within the cells of various tissues and organs. A small percentage of magnesium in the blood with particular level is essential and strictly maintained by the body. Most dietary magnesium is absorbed through the small intestine and is excreted through the kidneys. There are many processes in the body that require magnesium including proper functioning of muscles and nerves the health of the immune system regulation of blood sugar the formation of protein and maintenance of heart and bone density.
Requirements and signs of deficiency
Based on the Institute of Medicine of the National Academy of Sciences the recommended daily intake of magnesium for adult males is about 420 mg per day and 320 mg per day for adult women. According to the US Department of Agriculture is magnesium deficiency a common occurrence. A weak to moderate deficiency can result in a general lack of energy and increased heart rate and the use of oxygen during the physical activity. As magnesium is found in hard water is this deficiency more commonly seen in populations living in areas with soft water.
Food Sources of Magnesium
Green leafy vegetables such as spinach and kale are an excellent source of magnesium which the green pigment chlorophyll molecule contains magnesium. Certain legumes such as peas and beans and many types of nuts also contain magnesium. Germ and bran portion of grains are rich in magnesium but they are removed during processing. This means that while highly refined products such as white flour is low in magnesium their whole-grain counterparts is an excellent source. Dairy and fish are also good sources of magnesium. Enjoying a wide variety of fresh fruits and vegetables nuts legumes dairy products and whole grains will ensure that magnesium requirements are met.

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