Magnesium, in the form of magnesium chloride, is absolutely essential for the proper functioning of nearly every bodily system. This mineral is most often found inside of the cell. There, it regulates enzymes that control the body’s use of carbohydrates and amino acids, which go on to create proteins. Magnesium controls neuro-muscular systems through its balancing of calcium and regulates the balance of acid and alkaline in the body.
Magnesium chloride benefits
It allows the body to absorb and use vitamins such as C and E and the B complex vitamins. It also lets the body utilize other important minerals such as sodium, calcium, potassium and phosphorus. Most magnesium is found in the bones, and it aids in bone growth and supports the functioning of muscles, nerves and the heart. The mineral also helps to regulate body temperature. Magnesium chloride also converts blood sugar, or glucose, into energy. Fortunately, we can easily find foods rich in magnesium for an affordable price.
Foods rich in magnesium chloride include:
Nuts
Nuts are the hard seeds of certain trees. Hazelnuts and almonds provide magnesium chloride benefits. Some people consider the peanut a type of nut, even though it’s actually a legume. Whether it is a nut or a legume, it is also magnesium rich. Peanuts have 48 mg of magnesium per ounce, while almonds have about 78 mg of magnesium per ounce.
Green Leafy Vegetables
Vegetables that provide magnesium chloride benefits include kale, spinach, Swiss chard, beet greens, mustard greens and collard greens. They are excellent sources of magnesium chloride because the magnesium atom is necessary for plants to make chlorophyll, which is their source of energy. One cup of cooked kale provides 23.40 milligrams of magnesium, 6 percent of the daily value of the mineral. The amount of magnesium for a cup of spinach is even greater. Spinach has 37 percent of the DV for magnesium. The daily value indicates the percentage of the nutrient a person needs every day.
Fish
Though nutritionists stress the importance of eating cold water fatty fish such as salmon for their antioxidants, flatfish seem to be the best when it comes to magnesium. These fish swim on the bottom of the sea and have both eyes on one side of their body. Halibut, a flatfish that can grow very large, offers a good amount of magnesium. Two hundred and four grams of halibut fillet has 13 percent of the DV of magnesium.
Whole Grains
Grains are the seeds of plants used to make bread and flour such as wheat, barley, rice, quinoa and oats. Nutritionists stress the importance of eating whole grains, for they still have the nutritious germ, endosperm, and bran. Refined grains have been stripped of these structures and are often bleached, though some of the vitamins and nutrients are added back after the grain is refined. Three-quarters of a cup of cooked quinoa has 28 percent of the DV of magnesium, or 118.40 milligrams.
Seeds
Seeds that have lots of magnesium chloride include pumpkin seeds, sesame seeds and sunflower seeds. A quarter of a cup of dried sesame seeds contains 126.36 mg of magnesium or 30 percent of the DV. The same amount of pumpkin seeds contains 190.92 mg of magnesium, or 45 percent of the DV.
Legumes
Legumes, which are seeds produced in pods, provide abundant levels of magnesium and thus magnesium chloride benefits. Besides peanuts, you can choose soybeans and black beans. A cup of cooked soybeans has 147.92 mg of magnesium, which is 35 percent of the DV. The same amount of black beans has 120.40 mg, which is 29 percent of the daily value.
How Magnesium Works
We absorb most magnesium through the small intestine. The parathyroid hormones regulate this absorption. In other words, these hormones choose how much water the body absorbs at the same time as small amounts of calcium, phosphate, and lactose. When a person takes in too little magnesium, the absorption rate can be as high as 75 percent. When they take in a lot of magnesium, the absorption from the small intestine can be as low as 25 percent. The human body excretes magnesium through the kidneys. The rate of this excretion is controlled by the hormone aldosterone.
Magnesium Deficiency
A deficiency in magnesium can occur in people who are suffering from diabetes, alcoholism, pancreatitis, kidney disease, or a diet that is high in carbohydrates. People who suffer from chronic diarrhea or vomiting may also have low levels of magnesium, as can people who take hormones as medications. Symptoms of a deficiency may include blood clots and deposits of calcium in the blood vessels and the heart. Interestingly, people who have a magnesium deficiency should not be given milk, because the vitamin D in fortified milk binds with whatever magnesium is in the body and takes it away.
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