Magnesium is the 4th most abundant mineral in the body. It is extremely important for muscle and nerve function. It also steadies the heart rhythm, supports a healthy immune system, helps control blood sugar, helps normalize inflammation, and keeps bones strong. About 50 to 60% of a person’s magnesium is stored in the bone so it plays a key role in bone metabolism. 26% is found in the muscle. Magnesium is involved in at least 300 biochemical reactions in the body.
A deficiency in magnesium may lead to mental confusion, irritability, weakness, heart disturbances, and problems in nerve conduction and muscle contraction. Other symptoms may include muscle cramps, headaches, loss of appetite, insomnia, and a predisposition to stress.
Consult your health care provider before changing your supplement regimen.
Recommended Dietary Allowances (RDAs):
Age Male Female Pregnant Lactation
14–18 years 410 mg 360 mg 400 mg 360 mg
19–30 years 400 mg 310 mg 350 mg 310 mg
31–50 years 420 mg 320 mg 360 mg 320 mg
51+ years 420 mg 320 mg
Source: http://ods.od.nih.gov/factshe…/Magnesium-HealthProfessional/
Select sources of magnesium:
Dark leafy greens – collard greens, spinach (cooked), Swiss chard
Dried fruits – apricots, bananas, currants, dates, peaches, pears, prunes, and raisins
Fruits – avocado, bananas, blackberries, raspberries, watermelon
Legumes – black-eyed peas, black lentils, kidney beans, lima beans, peanuts, pinto beans, soy beans
Nondairy milk – soy
Nuts – almonds, black walnuts, Brazil nuts, cashews, pine nuts
Seeds – flax, pumpkin, sesame, squash
Tofu
Vegetables – broccoli (raw), cabbage, okra (frozen), potatoes
Whole grains – brown rice, quinoa
Whole-grain breads and cereal
Magnesium Food Rating Chart…
http://www.whfoods.com/genpage.php…
5 Recipes rich in magnesium…..
http://www.rodale.com/foods-high-magnesium?page=0%2C1
3 Quinoa recipes rich in magnesium…
http://www.ancient-minerals.com/blog…/magnesium-rich-quinoa/
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