Magnesium: Benefits, Reviews, Warnings?
Magnesium (Mg and chloride): food, property, deficiency, excess
Magnesium, such as quantity, is the fourth among the minerals in our body and is essential for our good health. Approximately 50% of the magnesium content in our body is found in bones, the other half is mostly in the cells that make up tissues and organs; only 1% is found in blood, but the body has to do a lot of effort to maintain constant blood levels of this mineral.
Magnesium is needed for more than 300 biochemical reactions in the body,
helps maintain normal muscle and nerve function,
regulates the heartbeat,
maintains a healthy immune system
and strengthens the bone tissue.
contributes to the regulation of glucose levels in the blood,
normalizes blood pressure,
is involved in energy metabolism and in the synthesis of proteins.
The researchers have recently investigated the role of magnesium in the prevention and treatment of certain disorders such as hypertension, cardiovascular disease and diabetes. Magnesium normally introduced through food is absorbed in the small intestine and excreted by the kidneys.
Where is magnesium
The green leafy vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (the substance that gives vegetables the green color) contains this mineral.
Some legumes (beans and peas), some types of nuts, seeds and whole grains contain significant amounts of the cereal grains, however, have a rather low content, because when white flour is refined and processed bran and the germ (the parts rich in magnesium) are removed. Bread made with whole wheat flour contains more magnesium than that made with refined white flour.
The tap water can be a good source of magnesium, but the amount of mineral contained varies depending on the source. The water that the source has a higher content of minerals is defined hard and is the one that contains a greater amount of magnesium.
Vary your diet with an adequate intake of legumes, nuts, whole grains, and vegetables will help to cover the daily requirement of magnesium. The following table will discover the amount of magnesium contained in some foods.
- RDA = Daily requirement. The RDA is the amount of reference specified by the Food and Drug Administration (FDA) to help consumers understand if a food contains a large or a small amount of a substance. The RDA of magnesium is 400 milligrams (mg) according to the American guidelines (in Italy we consider instead a requirement required minimum of 300 mg per day). The majority of the labels of the food does not indicate the content of magnesium. The column "% DV" then the table indicates the percentage of the daily requirement of magnesium supplied by the corresponding portion of food. A food that provides only 5% of the DV or less is low in magnesium, while a food that provides 10-19% of the DV is a good source of this mineral. Foods that provide 20% or more of the DV have a high content of this nutrient. It is important to remember that foods that provide the minimum percentages with respect to the DV of a substance, however, contribute to a healthy, balanced diet.
The advice on the amount of magnesium in the diet to be taken are contained in the so-called Dietary Reference Intake (DRI), a standard assessment developed by the Institute of Medicine of the National Academy of Sciences USA. The term Dietary Reference Intakes includes a set of parameters that are used to plan and assess the intake of certain nutrients in healthy people. The three main parameters included in the DRI are: the recommended daily allowance (RDA), the level of adequacy (AI) and the maximum tolerable level (UL). The RDA expresses the average daily dose sufficient to meet the nutrient requirements of nearly all healthy people (ranging between 97 and 98% of people). The level of adequacy (AI) is established when there is not enough scientific data to specify an RDA for age group / gender specific. The level of adequacy is equal to or greater than the amount of the nutrient needed to maintain adequate nutritional status, in almost all the members of an age group or sex. The UL, on the other hand, expresses the maximum recommended daily dose not to cause side effects. The following table lists the RDA of magnesium, expressed in milligrams, for children and adults.