Magnesium

Symbol = Mg, Atomic Number = 12, Atomic mass =  24.305 amu.

It is an Alkaline earth metal. It is the Eighth-most-abundant element in the Earth's Crust.

Magnesium was discovered by Joseph Black (Scotland) in 1755.

Inside our bodies, magnesium is found mostly in our bones (60-65%), but also in our muscles (25%), and in other cell types and body fluids.

Magnesium is required in order for calcium to maintain a balanced role in the body's metabolism. On the other hand, magnesium can compete with calcium and prevent calcium from trigger certain events, like the relay of a nerve message or the contraction of a muscle.

The impact of cooking and processing on magnesium can vary greatly from food to food, since magnesium is found in different forms in different types of food. In some foods, where a greater percent of magnesium is found in water-soluble form, blanching (boiling or steaming for 1-4 minutes), steaming, or boiling of these foods can result in a substantial loss of magnesium. For example, about one third of the magnesium in spinach is lost after blanching. Similarly, when navy beans are cooked, they lose 65% of their magnesium.

In other foods that are rich in magnesium, like almonds or peanuts, there is very little loss of magnesium either from roasting or from processing into almond or peanut butter (as long as the whole almond or peanut is used).

Health Benefits

It prevents Asthma, ensures Healthy Bones, essential during Pregnancy, reduces Back pain and Cramps, prevents Heart attack, prevents Constipation, prevents Diabetes, cures Psychiatric disorders, cures Migraine, produces Collagen, Absorbs Minerals (Na, Ca, K & P),boosts the Energy production in the body, controls Bladder problems etc.

Amounts per Day

males and females, 0-6 months: 30 milligrams
males and females, 6-12 months: 75 milligrams

males and females, 1-3 years: 80 milligrams
males and females, 4-8 years: 130 milligrams
males and females, 9-13 years: 240 milligrams
males, 14-18 years: 410 milligrams
males, 19-30 years: 400 milligrams
males, 31 years and older: 420 milligrams
females, 14-18 years: 360 milligrams
females, 19-30 years: 310 milligrams
females, 31 years and older: 320 milligrams
pregnant women, 18 years or younger: 400 milligrams
pregnant women, 19-30 years: 350 milligrams
pregnant women, 31-50 years: 360 milligrams
lactating women, 18 years or younger: 360 milligrams
lactating women, 19-30 years: 310 milligrams
lactating women, 31-50 years: 320 milligrams

Magnesium Deficiencies

Muscle weakness, tremor, spasm

Magnesium deficiency in the Heart muscle can result in arrhythmia, irregular contraction, and increased heart rate.

Softening and weakening of Bones, imbalanced blood sugar levels, headaches, elevated blood pressure, elevated fats in the bloodstream, depression, seizure, nausea, vomiting, and lack of appetite.

Magnesium Toxicities

Diarrhea (This symptom is most commonly seen in situations where magnesium is taken as a dietary supplement), Increased drowsiness or sense of weakness.

Good Vegetable Sources

• Fruits: Avocado, Banana, Blackberry, Breadfruit, Dates, Guava, Kiwi Fruit, Mulberries, Passion Fruit, Pomegranate, Prickly Pear Raspberries, Watermelon etc.
• Vegetables: Amaranth Leaves , Artichoke, Swiss Chard etc.
• Nuts & Grains:  Almonds, Amaranth, Brazil Nuts, Wheat Durum, Wheat Hard Red, Wheat Hard White etc.
• Legumes: Adzuki Beans, Black Beans, Black Eye Peas, Edamame, Navy Beans etc.