Magnesium rates eighth its abundance on the face of the earth. Minerals such as brucite, magnesite, dolomite and carnalite contain magnesium and so do products such as asbestos, meerschaum, serpentine and talc. It is found in seawater, brines and salt wells in the form of magnesium chloride. In fact, the mineral water consumed by us tastes bitter only due to the presence of magnesium salts in it. Owing to its presence in chlorophyll, it forms an important part of human and animal food.
Magnesium is vital for the adequate functioning of the human body. While its main function is growth of bones, it also plays an essential role in the regulation of blood sugar and blood pressure; and maintenance of heartbeat. It is a commonly known fact that the color of green vegetables is imparted by the pigment chlorophyll. This very pigment contains magnesium making dark green vegetables such as spinach, Swiss chard, pursalane and kale rich sources of the same. In order to obtain the maximum benefit of the nutrient, it is advisable not to overcook these sources of magnesium.
Amongst foods, other sources enriched with magnesium include nuts and seeds. Within this variety, pumpkin seeds are known to provide the maximum amount of magnesium that is 150 milligram per 1 ounce. Brazil nuts, almonds and peanuts are other good natural sources of the same. As per the recommendations of the National Institutes of Health, whole foods such as whole grain breads and cereals, rolled oats, wheat bran and shredded wheat are much better sources of magnesium in comparison to their refined counterparts. Other vegetarian natural sources of magnesium include legumes, soy foods and tofu.
Animal sources such as halibut, haddock, flounder and sole can also offer magnesium in good quantities provided they are not overcooked.
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