Magnesium potassium and calcium rich diet
Magnesium is widely distributed in plant and animal foods and in beverages. Magnesium is less dense than aluminium, and the alloy is prized for its combination of lightness and strength. Table of Contents Introduction Recommended Intakes Sources of Magnesium Magnesium Intakes and Status Magnesium Deficiency Groups at Risk of Magnesium Inadequacy Magnesium and Health Health Risks from Excessive Magnesium Interactions with Medications Magnesium and Healthful Diets References Disclaimer. It is usually used to assess the adequacy of nutrient intakes in population groups but not individuals. Selected food sources of magnesium are listed in Table 2. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Breakfast cereals, fortified with 10% of the DV for magnesium. The free metal burns with a characteristic brilliant-white light. Magnesium is highly flammable, especially when powdered or shaved into thin strips, though it is difficult to ignite in mass or bulk. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. Elemental magnesium is a gray-white lightweight metal, two-thirds the density of aluminium. It is a shiny gray solid which bears a close physical resemblance to the other five elements in the second column (Group 2, or alkaline earth metals ) of the periodic table: all Group 2 elements have the same electron configuration in the outer electron shell and a similar crystal structure. Hundreds of enzymes require magnesium ions to function. In general, foods containing dietary fiber provide magnesium.
DRI is the general term for a set of reference values used to plan and assess nutrient intakes of healthy people. When submerged in water, hydrogen bubbles form slowly on the surface of the metal—though, if powdered, it reacts much more rapidly. The metal is now obtained mainly by electrolysis of magnesium salts obtained from brine, and is used primarily as a component in aluminium -magnesium alloys, sometimes called magnalium or magnelium. Tolerable Upper Intake Level (UL): maximum daily intake unlikely to cause adverse health effects. The free element (metal) can be produced artificially, and is highly reactive (though in the atmosphere, it is soon coated in a thin layer of oxide that partly inhibits reactivity — see passivation ). Estimated Average Requirement (EAR): average daily level of intake estimated to meet the requirements of 50% of healthy individuals. When such stars explode as supernovas, much of the magnesium is expelled into the interstellar medium where it may recycle into new star systems. Magnesium is also added to some breakfast cereals and other fortified foods. Magnesium also reacts exothermically with most acids such as hydrochloric acid (HCl), producing the metal chloride and hydrogen gas, similar to the HCl reaction with aluminium, zinc, and many other metals. Less than 1% of total magnesium is in blood serum, and these levels are kept under tight control. Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). Beef, ground, 90% lean, pan broiled, 3 ounces. Magnesium ( Mg ) is not to be confused with manganese ( Mn ). Magnesium reacts with water at room temperature, though it reacts much more slowly than calcium, a similar group 2 metal. These values, which vary by age and sex, include. It tarnishes slightly when exposed to air, although, unlike the other alkaline earth metals, an oxygen-free environment is unnecessary for storage because magnesium is protected by a thin layer of oxide that is fairly impermeable and difficult to remove. Adequate Intake (AI): established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy.
