Magnesium Food Sources

Magnesium is one of the oft-forgotten yet essential nutrients needed by the human body. In fact, considering the large number of benefits associated with this nutrient, its low profile is not only surprising but quite dismaying too.

Benefits of magnesium

Many processes of the body require magnesium.

Magnesium aids the absorption of calcium and thus plays an important role in maintaining the health of bones and teeth. It is believed that sufficient intake of magnesium could prevent osteoporosis. Magnesium also aids the absorption of minerals like phosphorus, potassium and sodium.

Magnesium plays an important role in stabilizing the rhythm of the heartbeat. It also prevents diseases like eclemptic seizures, diabetes, asthma and constipation.

Magnesium helps the heart in more ways than one. Since this mineral has the ability to regulate blood pressure levels, it could defend the body from heart attacks and strokes. Thus, it could play a vital role in maintaining excellent cardiovascular health.

Magnesium controls muscular function in the body. It relaxes the muscles and maintains the flexibility of the body. This mineral is particularly beneficial for patients suffering from fibromyalgia. People suffering from acute back pain may also benefit from magnesium as this mineral relaxes the muscles of the back.

Pregnant women need sufficient amounts of magnesium since good amounts of magnesium increase pain tolerance levels and thus ensure smooth delivery of the fetus.

Magnesium also alleviates stress and could help patients suffering from psychiatric problems like anxiety and panic attacks.

Magnesium may also alleviate the symptoms of urinary incontinence experienced by men and women as they age.

Magnesium deficiency could lead to health hazards in diabetic patients.

Thus, it is clear that the body requires sufficient quantities of this element.

Food sources of magnesium

Whole grains:
Whole grains are a rich source of magnesium. However, when whole grains are polished, magnesium is lost because it is present in the husk of the grain. Some example of such grains include oats, wheat germ and wheat bran.

Vegetables and legumes:
Green vegetables like spinach, broccoli, turnip greens, seaweeds, soy  and chard contain magnesium.

Legumes and lentils like beans, kidney beans and chickpeas also contain magnesium.

Others:
Some of the best sources of magnesium are nuts like cashews, dried pumpkin and watermelon seeds.

Artichokes is also a source of this mineral

In conclusion

Deficiency in magnesium could lead to a number of minor problems like muscle weakness, spasm and loss of appetite or more serious conditions like seizures and irregular heart contractions.

Although magnesium is present in a wide variety of foods, some amount of this mineral is lost when the food is cooked or stored. That being the case, it is important to take in plenty of magnesium rich foods so the body gets the required amounts of this element daily.