Magnesium, the Miracle Mineral-I

Magnesium is the most abundant mineral on the earth crust. It is abundant in sea water. It is the most abundant mineral in human body. An average adult body has 20-28 grams of Magnesium. Out of which, 60% is present in bones. Magnesium is present in our soft tissues, muscles and body fluids.  It is concentrated inside the cells also. Heart and brain cells contain large percentage of Magnesium.

Magnesium is an essential nutrient/mineral. It is indispensable for health and wellbeing. By including magnesium rich food in our diet we can prevent heart diseases, stroke, diabetes, osteoporosis, arthritis and asthma.

 A recent research says that about 80% of people suffer from low level of Magnesium in their blood. If we suffer from any of the following symptoms then we are suffering from low magnesium level in our blood. The symptoms are: insomnia, irritability, anxiety, depression, restlessness, muscle soreness, infertility, PMS (premenstrual syndrome) , stress, headaches, mental disturbances,  palpitations,fatigue,difficulty in concentration, allergies, lack of appetite, constipation, back pain, body odor, poor memory, poor co- ordination, insulin resistance, cravings for carbohydrates, poor dental health, gut disorder, kidney stones thyroid problems etc.

Magnesium is required for more than 300 bio-chemical reactions in our body. It helps to maintain normal nerve and muscle function. It supports a healthy immune system. It keeps the heart beat steady, and helps the bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy and protein. It helps to maintain normal blood pressure. It help us to sleep and rest well. It is needed for vitamin D assimilation. It helps in losing weight and hence prevent obesity. Magnesium is also helpful during pregnancy for the proper growth and development of the foetus.

Food sources of Magnesium:

Magnesium is rich in:

Dark green leafy vegetables, fruits -banana, dried apricot, avocado, nuts- cashew and almonds, legumes- peas and beans, soya products, whole grains- brown rice and millet, and milk.

Sesame and corn, unpolished grains, citrus fruits, and oat meal.

Water is a good source of magnesium. Magnesium is abundant in "hard" water. Our body absorbs magnesium from water more easily than food.

Magnesium deficiency has several health implications. They are vertigo, low blood sugar level, tremor, swollen gums, and damage to the arteries that resemble atherosclerosis.  Magnesium deficiency affects all the body tissues.  If the food has a lot of calcium, proteins and phosphate it will decrease the absorption of magnesium from the gut. Magnesium deficiency is most common in people who eat canned food in large quantities, alcoholics and people who have problems with absorption. Also, this problem occurs in the elderly.

Inadequate magnesium intake leads to several health disorders. Magnesium deficiency leads to:

• Cardiovascular diseases like atherosclerosis, myocardial infarction, angina, ischemic heart disease, cardiac arrhythmias, and hypertension.
• Diabetes. Poor insulin secretion leads to reduced tissue sensitivity to insulin. In diabetic women during pregnancy magnesium deficiency can significantly increase the risk of miscarriage or difficulties in childbirth.
• Osteoporosis. Magnesium is important for the normal functioning of the bones. In addition, its role is in the functioning of the parathyroid glands, where vitamin D is metabolised. Magnesium deficiency hampers the secretion of parathyroid hormone.
• Migraines. Magnesium deficiency affects neurotransmitters, blood vessels and muscles of the head and neck causing pain.
• Premenstrual syndrome. Disturbs the balance of calcium and magnesium due to hormonal fluctuations that leads to PMS.
• Asthma. Deficiency of magnesium in the body causes reduced lung function, bronchial hyperactivity and difficulty in breathing.
• Kidney stones.
• HIV / AIDS. Magnesium deficiency also causes HIV infection which appears as fatigue, lethargy and mental weakness.
• Lack of energy. People with magnesium deficiency during heavy physical exertion consume more energy.
• Gastric tumour.

Excess of Magnesium:

In patients with kidney failure excess of magnesium is an important medical problem. It is called hypomagnesaemia.  Other symptoms include: diarrhoea, flushing of the skin, thirst, low blood pressure, loss of reflexes, lethargy, and weakness of the body, retention of body fluids in the body, nausea, vomiting, and shallow breathing.

What causes Magnesium deficiency?

                                                                                                           (To be continued)