Magnesium is a macro (major) mineral.
    Magnesium plays important roles in the structure and the function of the human body. The adult human body contains about 25 grams of magnesium. Over 60% of all the magnesium in the body is found in the skeleton, about 27% is found in muscle, while 6 to 7% is found in other cells, and less than 1% is found outside of cells.
    The occurrence of sudden cardiac death is lower among persons living in hard water than among those persons drinking soft water. As a result, the higher magnesium levels in hard water have been proposed as the protective factor against cardiac deaths.
Why is Magnesium important?
A magnesium deficiency may be the root cause for cardiovascular disease, hypertension, asthma, chronic fatigue and pain syndromes, depression, insomnia, irritable bowel syndrome and many pulmonary disorders.
    Magnesium is required for the active transport of ions like potassium and calcium across cell membranes. Through its role in ion transport systems, magnesium affects the conduction of nerve impulses, muscle contraction, and the normal rhythm of the heart.
How much Magnesium is enough?
Men should have 400 milligrams every day. Women should have 300 milligrams every day.

Intake:
Recommended Dietary Allowance (RDA) for Magnesium
Babies 0-6 months 30 mg/day
Babies 7-12 months 75 mg/day
Children 1 to 3 years 80 mg/day
Children 4 to 8 years 130 mg/day
Children 9 to 13 years 240 mg/day
Teenagers boys 14 to 18 410 mg/day
Teenagers girls 14 to 18 360 mg/day
Adults men ages 19-30 400 mg/day
Adults women ages 19-30 310 mg/day
Adults men ages 31 years and older 420 mg/day
Adults women ages 31 years and older 320 mg/day
Pregnant women 350 mg/day

Function:
Magnesium is an essential nutrient required for many biologic functions in the body, including over 300 enzyme reactions. It also functions in the activation of amino acids and has an important role in neurotransmission and immune function.
    Accompanied by vitamin B-6 (pyridoxine), magnesium can help reduce and dissolve calcium phosphate kidney stones.
    Magnesium promotes the absorption and assimilation of other minerals including calcium, phosphorous, sodium and potassium and enables utilisation of vitamin B complex and vitamins C and E.
Sources:
Green leafy vegetables are rich in magnesium. Unrefined grains and nuts also have high magnesium content. Meats and milk have an intermediate magnesium content. Water is a variable source of intake; harder water usually has a higher concentration of magnesium salts.
Food Serving Magnesium(mg) in serving
Cereal 1/2 cup 128.7
Oat bran 1/2 cup dry 96.4
Brown rice 1 cup, cooked 83.8
Shredded wheat 2 biscuits 54.3
Almonds, cooked 1 cup 81.1
Hazelnuts 1 ounce (22 almonds) 49.0
Peanuts 1 ounce 49.8
Lima beans 1/2 cup, cooked 62.9
Black-eyed peas 1/2 cup, cooked 42.8
Spinach, chopped 1/2 cup, cooked 78.3
Swiss chard, chopped 1/2 cup, cooked 75.2
Okra, sliced 1/2 cup, cooked 45.6
Molasses, blackstrap 1 tablespoon 43.0
Banana 1 medium 34.2
Milk 1% fat 1/2 cup 33.7


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