turnip greens 
pumpkin seeds
 Magnesium is a key mineral in human metabolism . An adult body contains approximately 25 grams of  magnesium ,with this amount nearly 50 to  60 % of the magnesium is stored in the bones and most of the rest in soft tissues  . It is play an important role in the active transport of calcium and potassium irons across the cell membranes a process that is important to nerve impulse conduction ,muscle contraction and  normal functioning of heart .
Magnesium is a co-factor in more than 300 enzyme systems that regulate the bio chemical reaction in the body ,including protein synthesis ,muscle and nerve function ,blood glucose control and blood pressure regulation etc .
Magnesium is naturally present in many natural foods stuffs ,added to other food products ,available in a dietary supplement and present in some medicines such as antacids and laxatives .
 - It is required for energy production within our cells , oxidative phosphorylation and glycolysis .
- It contributes to structural development of bone and is required for the synthethis of DNA ,RND ( reflex neurovascular dystrophy ) ,and antioxidant glutathione .
- Enhance the control of blood sugar ,it is a cofactor for over 100 enzymes involved in the control of blood sugar metabolism .

- Magnesium deficiency leads to many health problems like  chronic fatigue ,muscle pain ,stress ,anxiety ,premenstrual syndrome ,bronchitis ,skin allergies asthma ,mood swing , diabetes ,hypertension ,osteoporosis ,fatty liver ,coronary artery disease,congestive heart failure ,obesity ,migraine headache ,depression bone loss parathyroid hormone problem it leads to a reduced absorption of calcium in the intestine as well as increased loss of calcium and magnesium in the urine .
- As an adult men and women requires 400 mg magnesium per day.  it is recommended by the food and drug administration America .     - Magnesium deficiency is called hypomagnesemia ,in our  serum contains magnesium levels less than 0.75 mm01/L.  this stage is called hypomagnesemia .We should treat immediately in this stage ..- Some foods are having richest and good source of magnesium like pumpkin seeds ,sesame seeds ,sunflower seeds ,mustard seeds , cashew nuts ,almonds , brazil nuts ,walnuts ,hazelnuts , yogurt ,dried coconut ,spinach ,beet greens ,seaweed spirullina ,tomato,potato ,sweet potato ,cauliflower ,cucumber ,turnip greens ,cloves ,celery ,basil ,fermented soy bean ,pinto bean, barely ,oats ,wheat ,corn .brown rice and millet.
- Drinking water can be surprisingly rich in magnesium ,in a mineral water 1 littler will provide 100 milligrams of magnesium 
- Too much of magnesium from food does not cause any health risk in healthy individuals because the kidneys eliminate excess amount in the urine .however high doses of magnesium from dietary supplements or medication often results in diarrhea that can be combined by nausea and abdominal crumbling .

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