A forgotten element

According to recent research published in March 2012 in ‘Nutrition Reviews’,more than half (56%) of the US population consumed less than the required amount of magnesium in 2001-02,which corresponded to a sharp increase in type-2 diabetes.

What makes magnesium deficiency harder to detect is that normal blood tests will not show magnesium deficiency as compensatory bone demineralisation tends to maintain blood magnesium levels. The simplest,most useful and readily available tests are measurement of serum total magnesium and magnesium tolerance tests. Treatment involves oral magnesium supplements,however,severe deficiency may require injectables.

Besides an imbalanced diet,magnesium deficiency is common among those suffering from chronic digestive problems,irritable bowel syndrome (IBS),crohn’s,ulcerative colitis,mal-absorption,celiac disease,endocrine problems,vitamin D deficiency,diabetes,chronic alcoholism,diuretics or among those who consume excess sugar or caffeine.

Proper Diet

Magnesium is found abundantly in foods like green vegetables,legumes,peas,beans and nuts (specially almonds),some shell?sh and most whole un-re?ned cereals. Excessive consumption of high calorie,low micro-nutrient refined foods can lead to deficiencies of magnesium. Cooking also decreases magnesium content of food. An average adult should be taking about 350 mg of magnesium per day. Cereals and nuts contain 40-200 mg of magnesium per 100 grams.

Magnesium plays an important role in several biochemical reactions in the body. These reactions include energy production,metabolism of carbohydrates,fats and proteins and synthesis of DNA . Magnesium is also involved in muscle contraction,blood clotting,regulating blood pressure,preventing dental caries,functioning of immune and cardiovascular system.

Ishi Khosla is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being,one should integrate physical,mental and spiritual health. According to her: “To be healthy should be the ultimate goal for all.”