Magnesium - Benefits, Deficiency Symptoms And Food Sources
Acid/Alkaline :: Alkaline-forming
What is Magnesium ?
Magnesium is water-insoluble and is stored throughout the body. Magnesium is required for the formation of enzymes that release energy from food. It is essential for life, as it plays a major role in the metabolism of glucose. It is also used in the production of cellular energy and to create protein. It is best taken with calcium , iron , B group vitamins as well as vitamin E .
Uses and Benefits of Magnesium
Recommended Dosage of Magnesium
The minimum Recommended Dosage Allowance of Magnesium are :-
Note: Alcohol, diuretics, emotional or physical stress, diarrhea, zinc, and fluoride increase the need for magnesium.
Deficiency Symptoms of Magnesium
Symptoms may include diarrhea, fatigue, calcium depletion, and heart arrhythmias. Also, soft and porous bones, poor digestion, GI upsets, fatigue, sleep disturbances, irritability, confusion, cramping and spasms, tachycardia, nervousness, kidney stones, convulsions, poor complexion. A severe magnesium deficiency may result in coronary heart disease, mental confusion, and blood clot formation.
Toxicity: Severe nausea and vomiting, extremely low blood pressure, extreme muscle weakness, difficulty breathing and heartbeat irregularity.
Rich Food Sources of Magnesium
All fruits and vegetables, especially dark leafy greens, seaweeds, nuts, seeds, dried fruits, potatoes, sesame seeds, alfalfa, figs, brown rice, kelp, pineapple, honey, celery, whole-grain products, almonds, avocados, bananas, apples, peaches, lima beans, black-eyed peas, wheat germ, brown rice.
Toxic sources: Water
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