Magnesium is a mineral that contributes for many vital body functions. Here are the major ones:

Regulating biochemical reactions that includes muscle/nerve function, blood sugar regulation, blood pressure control and protein synthesis.

Magnesium also plays a key role in the transport of calcium and potassium ions across cell membranes. This process of transporting calcium and potassium is very vital in heart rhythm, nerve impulse conduction and muscle contractions.

Magnesium contributes in structural development of bones.



There is lot of research that is being conducted of Magnesium role in regulating blood sugar/glucose levels and blood pressure.

Deficiency or lack of Magnesium can have these common symptoms:

Muscle weakness

Confusion

Fatigue

Anorexia

Twitching of muscles

Poor memory

Slow learning or ability to learn

Rapid heartbeat

Numbness

Tingling

Hallucinations

Weakness in bones

Reduced Urinary excretion

Osteoporosis and reduced bone density

Here are is a list of dietary sources that are Magnesium-rich

Fruits – Bananas, Avocados, Raisins

Nuts – Almonds, Cashews, Peanuts

Legumes – Kidney beans, Black beans

Spinach and Potato baked with skin

Quinoa

Edamame and Tofu

Whole grains especially, brown rice and finger millet (Raagi)

Magnesium-rich Vegetarian recipes :

