Magnesium - remarkable mineral Magnesium along with potassium, calcium and sodium are the basic elements necessary for proper functioning of the human organism. Your body does not produce this important mineral. Therefore, you need every day to eat foods rich in magnesium. Why do we need magnesium? Magnesium plays an important role in the work of cardiovascular system, nervous system, muscles, kidneys, liver, glands that secrete hormones and brain. It is absorbed through the intestines and then using the blood is transported to cells and organs, where they are stored. Today scientists believe that magnesium helps in the prevention and treatment of many diseases such as asthma, autism, heart disease, epilepsy, HIV / AIDS, multiple sclerosis, lupus and PMS. Symptoms of magnesium deficiency Magnesium participates in various reactions and functions of the body. Two thirds or 60% of magnesium in the body is in bone, 35% in cardiac muscle and skeletal muscle, and the remaining kidney, liver and brain. Therefore, symptoms in the absence of magnesium are different. Common symptoms are: - Weakness or muscle cramps; - Arrhythmia or rapid heartbeat; - headache; - High blood pressure; - Weight gain; - depression; - nausea; - Lack of appetite. Lack of magnesium can be determined through a blood test. Uncontrolled consumption of magnesium under the form of pills or supplements may lead to overdose. When magnesium overdose symptoms include diarrhea, dizziness and drowsiness. To avoid these inconveniences, do not use magnesium out of your diet, unless prescribed by your doctor. Bananas can help you make up for lack of magnesium Recommended daily needs - Newborn (0-6 months) - 30mg - Infants (7-12 months) - 75mg - Children (1-3 years) - 80mg - Children (4-8 years) - 130mg - Teens (14-18) - 360 to 410mg - Men (19-30 years) - 400mg - Men (31 and up) - 420mg - Women (19-30 years) - 310mg - Women (31 and up) - 320mg - Pregnant women (age 19 and up) - 350 to 360mg - Nursing (19 years and up) - 310 to 320mg Foods rich with magnesium Most plants and nuts contain magnesium. Consumption of sunflower, soy, nuts, pumpkin seeds, beans, lentils or integral bread, lettuce, fish, bananas and chocolate increases the level of magnesium in the body. Today we lead stressful lives, and magnesium improves mood and helps with stress. For peace of mind and healthier not skip the aforementioned foods, rich with this indispensable mineral.