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, collard greens, kale, leafy greens, potatoes, cooked spinach, turnip greens

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

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

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

  • Other: dark chocolate, hard drinking water, molasses, tap, mineral and bottled waters

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

  • May boost exercise performance

Symptoms of deficiency

  • Muscle cramping and spasms

  • Weak bones

  • Loss of appetite

  • Nausea and vomiting

  • Fatigue and weakness

  • Numbness and tingling

  • Seizures

  • Depression and personality changes

  • Abnormal heart rhythms, coronary spasms

Groups at risk of being deficient

  • Alcoholics

  • People with GI diseases such as Crohn’s and celiac disease

  • People with type 2 diabetes

  • People with high blood pressure

  • Those taking medications for heartburn or osteoporosis

  • Older adults

Excess intake

  • Diarrhea

  • Lethargy

  • Heart rate disturbances

  • Muscle weaknesses