Magnesium in dietDefinition Magnesium is an essential mineral for human nutrition. Function Magnesium in the body serves several important metabolic functions. It plays a role in the production and transport of energy. It is also important for the contraction and relaxation of muscles. Magnesium is involved in the synthesis of protein, and it assists in the functioning of certain enzymes in the body. Food Sources Most dietary magnesium comes from vegetables, particularly dark green, leafy vegetables. Other foods that are good sources of magnesium are:
Side Effects Toxic symptoms from increased magnesium intake are not common because the body eliminates excess amounts. Magnesium excess almost always occurs only when magnesium is supplemented as a medication. Magnesium deficiency is rare. The symptoms include muscle weakness, fatigue, hyperexcitability, and sleepiness. Deficiency of magnesium can occur in alcoholics or people whose magnesium absorption is decreased due to surgery, burns, or problems with malabsorption (inadequate absorption of nutrients from the intestinal tract). Certain medications or low blood levels of calcium may be associated with magnesium deficiency. Deficiency symptoms have three categories:
Recommendations These are the recommended daily requirements of magnesium:
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