Magnesium is a vital substance in the human body, being responsible for more than 300 biochemical feats. The magnesium maintains the normal nerve function, the heartbeat, being also the substance that helps proper muscle contraction. Having the right intake of magnesium also provides energy for the body as well as the protein synthesis. Magnesium is a mineral that is needed for the bones, cells, tissues, organs as well as for the blood, so it is highly important to avoid magnesium deficiency.
So how much magnesium do I need to maintain balance? The recommended intake of magnesium is of 420 mg per day for male adults and of 320 mg for female adults. Teenagers and pregnant women will need more magnesium.
Fortunately, magnesium foods are available in nature, so you can get your magnesium intake from beans, nuts, seeds, fish, vegetables, unprocessed grains, brown rice, brown bread, dark chocolate and lots others. As you can see the foods high in magnesium are diverse, so you can get your magnesium amount from snacks, salads as well as deserts.
Unfortunately, researches have proven that the majority of adults do not get the necessary intake of magnesium. Still, magnesium deficiency is not so frequent.
The symptoms of magnesium deficiency include abnormal heartbeat, high blood pressure, numbness in extremities, nausea, muscle cramps and twitching, loss of appetite and even seizures. The magnesium deficiency can be diagnosed from a blood sample and needs to be taken care of. A diet filled with foods high in magnesium usually can make things right, but sometimes magnesium supplements or even intravenous magnesium injections are needed.
To avoid magnesium deficiency, you can eat fruit and vegetables ate least 2-3 times a day or eat nuts or beans. You will provide your body the necessary sources of magnesium and it will do its complex job in your cells, organs, bones and tissues.
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