Magnesium

Description :   It has found that among all mineral, magnesium is the fourth abundant mineral present in body

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Magnesium is an important naturally occurring mineral and it is mainly important for the normal functioning of digestive system, nerves and muscles. It also helps in protein synthesis and helps in regulating plasma glucose level and blood pressure. Consumption of magnesium in small extent can fulfill its requirement as it is a trace element, but if not consumed daily it would develop harmful deficiency disorders, especially neuromuscular irritabilities and other related complications. The deficiencies should treat otherwise it would become fatal. Recently, magnesium is commercially available in supplementary form. Individual who does not consume magnesium through diet can use magnesium supplements for meeting its requirement without no or less side effects.

Some important information regarding magnesium

• It has found that among all mineral, magnesium is the fourth abundant mineral present in body
• About 20g of magnesium is present in entire body, among which 70% is present in bone combined with calcium and phosphorus and remaining 30% of magnesium is found in body fluids and soft tissues
• Normal serum concentration of magnesium is 2 to 3 mg per dl. Diagnosis of serum magnesium level helps to indicate magnesium deficiency or toxicity easily
• Magnesium is absorbed through intestine with the help of a carrier system and about 50% of dietary magnesium is absorbed which is responsible for performing its respective tasks

Sources

Foods, rich in magnesium are listed below –

• Green leafy vegetables
• Roots and tubers
• Nuts
• Beans
• Whole grain cereals
• Fruits
• Meat
• Milk and dairy products

Health benefits of magnesium

Role on digestion

• Magnesium helps to activate digestive enzymes and facilitate digestion. It has found that without magnesium, digestion cannot occur properly and develop various digestive disorders
• Magnesium acts as co-factor for several enzymes (such as hexokinase, phosphoglucokinase), which helps in glycolysis process (synthesis of pyruvate from glucose). Glycolysis is the first step of synthesizing ATP (energy) from glucose
• Preparation of magnesium salt with citric acid is commonly used as laxatives, which helps to increase water retention in intestine and helps to clear stool

Role on heart

• Magnesium is essential for maintaining proper heartbeat and deficiency of magnesium is associated with developing the risk of arrhythmias, a condition describes by irregular heart beats
• Magnesium helps in the transportation of calcium and potassium ions in cardiac muscle, which helps in the transduction of nervous signal into it, resulting in cardiac muscle contraction
• Magnesium plays an important role in coordinating the activity of cardiac muscle and nerves that helps the heart to beat properly
• Magnesium also helps in regulating blood pressure
• It helps to prevent palpitation

Role on preventing diabetes

• Diabetes mellitus is a very common metabolic disorder which is characterized by elevated blood sugar level due to improper functioning of insulin hormone. Several researches and studies have shown that there is a relation between magnesium and insulin. Magnesium helps to improve insulin resistance (Kumar et al., 2019)
• Magnesium helps in glucose metabolism. It participates in the enzymatic reaction of glycolysis, where glucose is converted into pyruvic acid, which helps to liberate energy through TCA cycle and electron transport chain. It helps to utilize glucose completely by producing energy and inhibits unnecessary glucose accumulation within blood

• It also helps to enhance insulin activity that helps to transport glucose from blood to liver and reduces glucose concentration in blood
• It has found that individual who have a low level of magnesium are prone to develop hyperglycemia

Role on endurance

• Prolong physical activities or exercise is responsible for the production of lactic acid in muscle resulting in fatigue and muscle pain, which reduces the ability of performing tasks
• Magnesium helps to reduce the load of lactic acid from muscle and increases glucose concentration by transporting glucose to muscle from liver
• This glucose is then utilized by the muscle for liberating energy, which helps the muscle to perform well and hence helps to boosting up the ability of physical performance

Role on nervous system

• Several researches and studies have shown that magnesium helps in neuromuscular conduction and nerve impulse transmission throughout the body (Kirkland and Holton, 2018)
• It helps to prevent unnecessary excitation of neuronal cell and inhibits cell death, which enhances the functioning of nervous system
• It helps to prevent several neurological disorders such as    Read more