Magnesium is the required mineral for good health. It was Sir Humphry Davy who segregated magnesium from Epson salts as magnesium does not exists in Free State. Magnesium is found in different proportions in different parts of our body; half of it is in cells and tissues, other half combined with other materials form our body framework and only a very little of it is found in our blood. Magnesium is there fore essential for proper functioning of nervous system, heart, regulation of blood pressure and for maintaining our bones. It also helps to metabolize energy and to break proteins for proper digestion.
The requirement of magnesium of our body cannot be met with the food we eat daily as it contains a meager amount of magnesium. To fulfill the need of the body one needs to eat variety of green vegetables as the chlorophyll pigment contains magnesium, other than this the mineral can be found in nuts, seeds and few whole grains. Fruits should also be taken in good amount. For non vegetarians meats and sea foods are of great help.
People involved in heavy physical activities should be on high magnesium diet as it helps in transmitting oxygen to the tissues, magnesium helps children in increasing their concentration level.
As excess of anything is bad same is the case with magnesium, in case of excess intake of magnesium a person might suffer kidney failure, muscle weakness, cramps, irregularity of heartbeats and extreme diarrhea. Generally people who are alcoholic, or are suffering with gastrointestinal and renal diseases are magnesium deficient.
Symptoms of magnesium deficiency are irritation, tiredness, loss of appetite and concentration, muscular weakness and abnormal heartbeat. Women need to be very careful about their magnesium intake after menopause the deficiency might lead to osteoporosis.