ISNA NUTRITION RESEARCH COMMITTEE
Back to the Basics Magnesium BY AUDREY BANICH, RD ASSISTANT DIRECTOR OF CHILD NUTRITION FRANKLIN TOWNSHIP COMMUNITY SCHOOL CORPORATION
and helps regulate blood pressure. Found in many different types of foods, good sources of magnesium include spinach, legumes, nuts, seeds, and whole grain items. There are a lot of items that are fortified with magnesium, such as breakfast cereals. Water can also be a source of magnesium, as it is commonly found added during the filtration process. The human body does a great job of balancing the magnesium in the body, but some signs of deficiencies include loss of appetite, nausea, vomiting, fatigue, and weakness. After chronic magnesium deficiency, one may have numbness, tingling, and muscle cramping. Because magnesium is a part of so many metabolic pathways in the human body, a magnesium deficiency can be associated with many different ailments, such as asthma, ADHD, insulin resistance, just to name a few.
Magnesium has been in the news recently for being an important nutrient needed to aid in memory loss, hydration in sports, and assist with sleep disorders. Is this nutrient just a hot trend or does it play a key role in our diet, especially in the adolescent years? According to the American Dietetic Association, Magnesium is an important part of more than 300 enzymes found in your body. It is involved in the production of energy, body protein, muscle contractions, and in maintaining healthy bones and heart health. It also supports nerve functions, aiding in transmitting nerve signals, controlling blood sugar levels, supporting protein synthesis,
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