Magnesium and Its Importance

What is Magnesium and how is it important?

• Magnesium is the fourth most abundant mineral in the body and is essential to good health

• Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of our tissues and organs.

• Magnesium is needed for more than 300 biochemical reactions in the body.
  - It helps regulate blood sugar levels, promotes normal blood pressure, and is know to be involved in energy metabolism and protein synthesis.
  - It helps maintain normal nerve and muscle function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.
  - Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys.
• Dietary Sources of Magnesium:
  - Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium.
  - Some legumes (beans, pulses, and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium.
  - Other sources:
  Bananas
  Brown rice
  Yogurt
  Peanuts, dry roasted and natural peanut butter
  Black-eyed peas, kidney beans, and pinto beans
  Wheat bran
  Nuts, mixed, dry roasted

Who is this information useful to? All of us, especially if we are not eating a diet rich in dark, leafy green vegetables, and whole grains. Black females who are already at risk for Type II Diabetes should probably make it a point to make sure that they eat the minimum recommended servings of whole grains and leafy vegetables. Click http://www.mypyramid.gov/pyramid/grains_why.html for more information on how to increase the amount of whole grains in your diet.