- All human tissues contain small amounts of magnesium. The Adult human body contains about 25 gms. of this mineral.
- The greater part of this amount is present in bones in combination with phosphate and carbonate.
- Bone ashes contain less than one per cent magnesium.
- About one-fifty of the total magnesium in the body is present in the soft tissues, where it is mainly bound to protein.
- Next to potassium, magnesium is the predominant metallic action in living cells.
- The bones seem to provide a reserve supply of this mineral in case of shortage elsewhere in the body.
- Biochemists call magnesium the ” cool, alkaline, refreshing, sleep-promoting mineral”.
- Magnesium helps one keep calm and cool during the sweltering summer months.
- It aids in keeping nerves relaxed and normally balanced. It is necessary for all muscular activity.
- This mineral is in activator for most of the enzyme system involving carbohydrate, fat and protein in energy-producing reactions.
- It is involved in the production of lecithin which prevents building up of cholesterol and consequent atheros-clerosis.
- Magnesium promotes a healthier cardiovascular system and aids in fighting depression.
- It helps prevent calcium deposits in kidneys and gallstones and also brings relief from indigestion.
- Magnesium is widely distributed in foods. It is a part of the chlorophyll in green vegetables.
- Other good sources of this mineral are nuts, soyabeans, alfalfa, apples, figs, lemons, peaches, almonds, whole grains, brown rice, sunflower seeds and sesame seeds.
- The recommended dietary allowances for magnesium are 350 mg. per day for adult man, 300 mg. for women and 450 me. during pregnancy and lactation.
- Deficiency can lead to kidney damage and kidney stones, muscle cramps, arteriosclerosis, heart attack, epileptic seizures, nervous irritability, marked depression and confusion, impaired protein metabolism and premature wrinkle.
- Chronic alcoholics often show a low plasma magnesium concentration and a high urinary output.
- They may, therefore, require magnesium therapy especially in an acute attack of delirium tremens.
- Magnesium has also proved useful in bladder and urinary problems and in epileptic seizure.
- This mineral together with vitamin B6 or pyridoxine has also been found effective inNthe prevention and treatment of kidney stones.
- Magnesium can be taken in therapeutic doses upto 700 mg a day.
CATHERINE SHALINI RAJA
CARDIO RESPIRATORY PHYSICAL THERAPIST
FITNESS & SPORTS REHABILITATION SPECIALIST.