MEDICAL NOTES: Magnesium is a must

By Dr Fatema Jawad

Magnesium is the fourth most important mineral in the body and essential for maintaining good health, states a recent issue of the Health Journal.

Half of the magnesium content of the body is in the bones, one per cent in blood and the remaining is distributed in other tissues and cells.

Magnesium is important to keep muscles and bones strong and to maintain nerve functions, whereas it helps the immune system to function normally. The mineral also plays an essential role in keeping blood sugar and blood pressure in the normal range. Magnesium is also required to maintain metabolism of calcium in bones and thus prevent osteoporosis.

A deficiency of magnesium in our bodies can affect heart muscle function while the coronary arteries can become spasmodic which eventually disturbs the blood flow and leads to a heart attack. It can also lead to the rhythm disturbances of the heart.

Magnesium has been linked with Type 2 diabetes as well and diabetics are often diagnosed with low magnesium levels. According to a study conducted at Karolinska Institute, Sweden, a 100mg increase in the intake of magnesium reduces the risk of diabetes by 15 per cent.

Magnesium increases insulin sensitivity and its deficiency impairs insulin action and promotes insulin resistance.

Low levels of magnesium in the body disturb the lipids which results in an increase in cholesterol and triglycerides in the blood. This promotes the risk for heart attacks and strokes.

There are many natural food sources for magnesium. These include wheat bran, wheat germ, almonds, cashews, peanuts, sesame seeds, millet, wheat, wild rice, tofu, beet greens, brown rice, dried figs and green leafy vegetables. The daily requirement of magnesium for males is 400mg and for women is 310mg.

Including magnesium-rich foods in the daily diet will not only prevent diabetes, high blood pressure, heart attacks and stroke, but will promote good health and an excellent quality of life.