Element We Often Forget About

Photo credit: Flickr

Photo credit: Flickr

When we talk about eating healthy, we often forget to mention element that is involved in more than 300 biochemical reactions – Magnesium. Magnesium is one of the 16 minerals, which are required by human body, of course in small amounts. It is necessary for our body to convert carbon hydrates, fat and proteins into energy, and the biggest disorders in metabolism occurs when we lack a certain level of magnesium.

This extraordinary element is responsible for various body functions. Suitable level of magnesium is crucial for a regular bone formation, keeping normal muscle and nerve function, energy release, body temperature regulation and proper absorption of calcium.

Most of heart disease can be linked to magnesium deficiency in our body, and because of it our veins and arteries become fragile and burst.

Lack of magnesium in nutrition can cause all sorts of diseases such as asthma, diabetes, osteoporosis, so it is very important to intake magnesium.


Green leafy vegetables like spinach, kale and chard are best natural sources of magnesium, so it is recommended to eat these as often as you can.

Nuts and seeds are also top choice. Only 70 grams of pumpkin seeds contains almost 100% of daily need for Mg. Other nuts and seeds with high level of magnesium are almonds, sunflower seeds, Brazilian nuts, cashews… You should also eat fish, soya beans, avocado, bananas, drink coffee, cocoa or tea. Unlike other nutrients, body does not produce magnesium on its own.

This is why it’s absolutely necessary to consume it trough ingredients rich in magnesium or take it as food supplement. Trough the food we get about one quarter of necessary magnesium. However, we should be cautious when dosing supplements, so if you are not sure how much to take it, ask your doctor. If the intake is too high, it can cause bloating and diarrhea, but is can also manifested in the increased tension in the muscles.

Pregnant women need to consume even more magnesium, as well as people who are mentally overwhelmed, have indigestion problems or take a lot of calcium. How much of magnesium you need on the daily basis depends on a lot of factors like health condition, age, alcohol consumption, stress, pregnancy, so some basic chart would be as follows:

Children: 170 mg daily

Young: 350 mg daily

Women: 280 mg daily

Pregnant women and women that breast feed: 350 mg daily