Electrolytes 5: Magnesium
Final part of Jozef Wiewel's Electrolytes series!
Magnesium regulates the absorption of calcium and is involved in the structural integrity of bones and teeth. Magnesium regulates the contractility of the heart muscle. It is concentrated 18x greater in the heart muscle than in the bloodstream and is also used for cardiac contractility. Has a role in neuromuscular transmitters and actives vitamin B-complex. High intakes of calcium, vitamin D, and protein increase the requirement for magnesium. In short, magnesium is an essential mineral needed in the body to balance the equation with calcium, protein, vitamin D; iron, manganese, copper and iron for energy metabolism.
The principal function of magnesium that is critical in thyroid disease is that it enables muscles to relax. With inadequate magnesium, the muscles cramp.
Foods you will find magnesium in are green vegetables such as spinach which are good sources because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.
You should note that refined grains are generally low in magnesium. When white flour is processed, the magnesium rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as "hard". "Hard" water usually contains more magnesium than "soft" water.