Are spinach and fireworks related?

What do laptops, fireworks, and pumpkin seeds have in common?

They all contain magnesium, one of the most common elements in the universe.

Magnesium is found in small amounts in many foods, mostly dark green, leafy vegetables. Beans, whole grains, nuts, seeds, milk, and yogurt are good sources. Even water (tap, mineral, or bottled) can provide magnesium. In other applications, magnesium’s lightweight structure is used in a variety of products, including drink cans, car seats, luggage, and cameras.

In the body, magnesium is needed for more than 300 biochemical reactions, according to the National Institutes of Health (NIH). It helps maintain nerve and muscle function, supports a healthy immune system, keeps a steady heartbeat, and helps keep bones strong. It also helps adjust blood glucose levels, and aids in the production of energy and protein.

The NIH recommends men consume 400-420 mg of magnesium per day and women 310-320 mg per day. One ounce of almonds contains about 20 percent of the daily magnesium an adult needs.

People can get their daily dose of magnesium from a well-balanced diet. However, The US Food and Drug Administration does not require food labels to list magnesium content unless magnesium has been added to the food.

Too much magnesium from foods is not a concern for healthy adults, according to the Mayo Clinic. However, high doses of magnesium from dietary supplements can cause nausea, abdominal cramping, and diarrhea.

A blood test can determine the amount of magnesium in the body.