Magnesium

Magnesium is an essential mineral found in the bone, blood, tissue cells and organs. Abundantly present in the body, it is very important to good overall health, as it is necessary for over 300 different biochemical reactions. Though the body naturally works hard at maintaining proper levels, it is important to understand how this essential mineral works and the key foods in which it is found.

Found in natural food sources, magnesium is nutritionally beneficial because it helps in:

• Regulating blood sugar
• Maintaining healthy blood pressure levels
• Synthesizing protein
• Metabolizing energy
• Maintaining normal muscle functioning
• Maintaining normal nerve functioning
• Steadying the heart's rhythm
• Keeping bones strong
• Supporting a strong immune system

Aside from its key nutritional benefits, magnesium is known to be helpful in managing several disorders, including, but not limited to:

• Diabetes
• Stiff joints
• Constipation
• Cardiovascular disease
• Restless Leg Syndrome (RLS)
• Hypertension

Research indicates that, due highly processed foods, which are prevalent in American diets, many are not getting adequate amounts of this essential mineral through regular food sources. Therefore, magnesium deficiencies commonly occur. Evidence of such includes:

• Muscle cramps and contractions
• Nausea and vomiting
• Loss of appetite
• Weakness
• Fatigue
• Tingling
• Numbness
• Seizures
• Personality changes
• Coronary spasms
• Abnormal heartbeats

Alcoholics , people suffering with Crohn's disease , gluten sensitivities, aging adults and persons with poorly managed diabetes are at higher risk for magnesium deficiencies than most others. Though the mineral is abundant in whole foods, those with any of the aforementioned categories, may need to rely on magnesium supplements to ensure that adequate amounts are being regularly consumed.

Magnesium is best gained through unprocessed, natural dietary sources, such as:

• Spinach
• Black eyed peas
• Halibut
• Cashews
• Lentils
• Almonds
• Peanuts
• Peanut butter
• Brown rice
• Plain, unsweetened yogurt
• Soybeans
• Potatoes
• Oatmeal
• Wheat bran
• Bran flakes
• Kidney beans
• Pinto beans
• Avocado
• Banana
• Wheat germ
• Milk
• Bread
• Raisins
• Cherries
• Apples
• Lemons
• Figs
• Prunes

Prescription medications can contribute to deficiencies. Such may include:

• Diuretics, such as hydrochlorothiazide, Lasix, Edecrin and Bumex

• Anti-neoplastics, such as Cisplatin

• Antibiotics, such as Amphotericin and Gentamicin