Role in health:
– It stimulates bone growth and helps to get strong teeth.
– It is essential for neurons and muscle fibers recovery.
– Fundamental for the synthesis of genetic material (DNA and RNA).
– Contributes to the formation and maintenance of cartilage.
– It is important in order to have a vigorous and abundant hair and prevent it from falling.
– It is a magnificent natural tranquilizer, promotes relaxation and sleep.
– It prevents osteoporosis.
– Effective at seizure of pregnancy, as it helps keeping the uterus relaxed.
– Involved in the hormonal balance, reducing menstrual cramps.
– Prevents kidney stones.
Consequences of a diet deficient in magnesium:
– Spasms and muscle contractions occur.
– May be associated with cases of arrhythmia, hypertension and heart attacks.
– Severe premenstrual syndrome and hormonal imbalances.
– Loss of appetite, nausea, vomiting and weakness.
– Insomnia, anxiety, stress, hyperactivity, irritability.
– Sensitivity to noise, lack of concentration and coordination.
– The brain and heart are vulnerable.
– Magnesium is the fourth most abundant mineral in the body.
– It is involved in more than 300 essential biochemical reactions.
– Each cell needs sufficient amount of magnesium to function.
– The physical and mental stress causes a significant loss of this mineral.
– The demand is higher during growing season, pregnancy and breastfeeding.
– It is essential in the diet of athletes:
It promotes muscle relaxation and a proper functioning of the heart.
– Daily Recommendations:
Women: 310 mg (19-30 years), 320 mg (over age 31).
Men: 400 mg (19 to 30 years), 420 mg (over age 31).
Foods especially rich in magnesium
(in mg per 100 g of food)
|Food (100 g)||Magnesium (in mg)|
|Brewers dried yeast||230|