Products containing magnesium: bananas, pumpkin seeds, blue poppy seed, cashew nuts, beans, almonds, sunflower seeds, oatmeal, buckwheat, peanuts, pistachios, dark chocolate and sesame seeds on wooden table
Magnesium is the fourth most abundant mineral in the body with 50 to 60 % stored in the bones, 1 % in the blood, and the remaining stored in cells and tissues. Magnesium regulates various biochemical reactions in the body, including protein synthesis, muscle and nerve functions, blood glucose control, and blood pressure. Magnesium is a mineral that is needed by the body for proper functioning. An adult woman needs about 310 milligram of magnesium a day, and 320 milligrams after age 30. Pregnant women need an extra 40 milligram. Adult men under 31 needs 400 milligram and 420 milligrams if they are older. If a person is healthy, kidney flush out the extra magnesium from the body. Still, too much of it can bring on cramps or nausea.
Health benefits of magnesium: –
1. Strengthens bones: – One of the major roles of magnesium is that it helps in calcium absorption. It also plays a vital role in activating vitamin D. Body uses magnesium to build new bone cells. Research states it helps reduce bone loss, broken bones and risk of bone diseases like osteoporosis.
2. Maintains heart health: – Magnesium helps the heart to pump blood.  Right levels of minerals can lower the chances of irregular heartbeat, heart disease or a heart attack. Magnesium relaxes the walls of blood vessels and helps to keep the blood pressure down. It also helps boost HDL, or the “good “cholesterol levels in the body.
3. Treats migraine: – People who experience migraine headache have lower levels of serum and tissue magnesium than those who don’t. American Academy of Neurology and the American headache society concluded that magnesium therapy is “probably effective “for migraine prevention.
4. Helps manage diabetes: – Magnesium helps insulin work properly. Insulin keeps the blood sugar levels steady.
5. Increases energy level: – Magnesium helps to move blood sugar into the muscles, thereby increasing energy levels .
6. Relieves anxiety: – Magnesium plays a critical role in brain functions and mood.  Lower levels of magnesium are linked to an increased risk of depression.
7. Magnesium prevents asthma and helps relieve constipation.
Some of the food sources of magnesium:-
1. Green leafy vegetables
2. Whole grains like wheat, oats, barley, quinoa, buckwheat
3. Legumes like lentils, beans, chickpeas, peas and soya beans
4. Seeds like flax, chia and pumpkin seeds
5. Bananas, Avocado
6. Tofu
7. Brazil nuts and almonds
It is imperative to consume magnesium rich food as it is essential for synthesis of proteins and fatty acids, helps in metabolism within the body and maintains overall health.