Our bodies rely on a complex number of vitamins and minerals to stay strong and healthy. Magnesium is considered one of the most important.
It is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.
Older adults are at increased risk for magnesium deficiency, according to a recent National Health and Nutrition Examination Survey.
To avoid a deficiency in magnesium the first thing to do is watch for symptoms. Early symptoms can be subtle. Most magnesium is stored in the issues, so leg cramps, foot pain or muscle ‘twitches’ are usually the first signs. Other signs include loss of appetite, nausea, voming, fague, and weakness. As magnesium deficiency worsens, numbness, ngling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur.
A deficiency in this important mineral can lead to many problems, one of them being osteoporosis. According to the Naonal Instute of Medicine study, some evidence suggests that magnesium deficiency may be an addional risk factor for postmenopausal osteoporosis. The National Osteoporosis foundation acknowledges that minerals such as magnesium, phosphorus and vitamin K are also important for bone health, and can be obtained by eating a well-balanced diet.
Eating a wide variety of green vegetables, nuts, whole grains and vegetables will help you meet your daily dietary need for magnesium.
Some of the foods rich in magnesium are: Buckwheat, baking chocolate, coonseed, tea, tofu, legumes, soybean flour, almonds, cashews, pine nuts, whole wheat, cabbage, broccoli and parsley.
