Mineral Magnesium

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

MAGNESIIUM

  • Macromineral

Best plant food sources

  • Fruits: apple, avocados, bananas, figs, kiwifruit, raisins

  • Vegetables: artichokes, broccoli, carrots, chard, leafy greens, potatoes, cooked spinach

  • Grains: brown rice, oat bran, oatmeal, wheat bran, wheat germ, whole grains

  • Legumes: black-eyed peas, black beans, kidney beans, lima beans, soybeans

  • Nuts/seeds: almonds, Brazil nuts, cashews, hazelnuts, peanuts, pumpkin seeds, sunflower seeds

  • Other: dark chocolate, hard drinking water, molasses

Function in the body

  • Strengthens bones and teeth, maintains bone structure

  • Repairs cells

  • Regulates body temperature

  • Supports muscle function/contraction

  • Needed for nerve function/transmission

  • Supports immune system

  • Partners with calcium, regulates calcium balance

  • Helps with blood clotting

  • Needed for energy metabolism

  • Regulates blood pressure

  • Enhances muscle growth

  • Controls blood glucose

  • Enhances brain function

Health benefits

  • May reduce blood pressure

  • May reduce the risk of stroke

  • Lowers risk of type 2 diabetes

  • Prevents osteoporosis

  • Helps prevent constipation

  • Reduces migraine headaches

Symptoms of deficiency

  • Muscle cramping and spasms

  • Weak bones

  • Loss of appetite

  • Nausea and vomiting

  • Fatigue and weakness

  • Numbness and tingling

  • Seizures

Groups at risk of being deficient

  • Alcoholics

  • People with GI diseases

  • People with type 2 diabetes

  • Older adults

Excess intake

  • Diarrhea

  • Lethargy

  • Heart rate disturbances

  • Muscle weaknesses