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Magnesium Fast Facts

Foods: pumpkin seeds, sunflower seeds, peanuts, cashews, soy nuts, corn, tofu, spinach

Nutritional & health benefits: nervous system & muscle function, strong bones

Magnesium, which is known as Mg on the periodic table, has literally hundreds of roles in the human body, making it an extremely important trace mineral.

Some of magnesium's more important health benefits include regulating the relaxation and contraction of muscles, the production of proteins, and even the production and transportation of energy throughout the body.

Magnesium also has an important role to play in reducing the risk of developing cardiovascular disease.

In one study, researchers found that those who drank water deficient in magnesium were far more likely to develop cardiovascular disease. The same research study estimated that if magnesium were added to the water supply much like fluoride is, the death rate due to cardiovascular disease would drop by a total of 150,000 deaths per year across the United States.

Nuts, pumpkin seeds and sunflower seeds are foods high in magnesium.

Studies have also shown that magnesium has a substantial health benefit to those suffering from attention deficit hyperactivity disorder. One of the effects of attention deficit hyperactivity disorder is that those afflicted typically have abnormally low levels of magnesium in their blood. Researchers found that when those with ADHD were given magnesium supplements they experienced reduced aggressiveness, hyperactivity, and even improved attention spans.

Another health benefit of magnesium is the positive effect it has been shown to have on autism. Like those who suffer from ADHD, those afflicted with autism typically have very low levels of magnesium in their blood. Researchers have demonstrated that when those with autism and other pervasive developmental disorders are given magnesium supplements, many experience reduced autism symptoms, improved social interactions, and improved communication.

For those looking to bolster their magnesium intake naturally, there are several foods that contain high amounts of magnesium. Green vegetables such as spinach are particularly high in magnesium, and nuts, seeds, and many whole grains are also excellent sources.

More information about magnesium around the Web:

Magnesium - Offering pages of links to information, research, and magnesium studies related to heart disease, pregnancy-related problems, athletic training, osteoporosis and a host of other conditions.

The Magnesium Web Site - Another great cache of articles and research, sponsored by the Healthy Water Association, linking magnesium deficiencies with stress and behavioral problems to hypertension and asthma.

MedlinePlus Medical Encyclopedia: Magnesium in diet - A brief definition, its function in human metabolism, suggested food sources, toxicity levels and recommended daily allowances.

Nutrition Fact Sheet: Magnesium - Function, interaction with other nutrients, causes and symptoms of deficiency, daily requirements by age level, and food sources by serving and milligram levels.

The Importance of Magnesium to Human Nutrition - An explanation of its enzymatic reactions in the human body, with its suggested use in a variety of disorders, with a discussion on the causes, symptoms, diagnosis, treatment and prevention of deficiencies.