A Way to Become Healthy

Health Benefits and Sources Of Magnesium

Estimated Amounts Needed
  • Adults need 310 to 420 mg/ day.
  • Children need 130 to 240 mg/day.
Benefits/Deficiency Symptoms
  • Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.
  • Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.
  • Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.
Fruit Sources
  • Avocado
  • Banana
  • Blackberries
  • Blackcurrants
  • Breadfruit
  • Cherimoya
  • Dates
  • Guava
  • Pomegranate
  • Watermelon
Vegetable Sources
  • Amaranth leaves
  • Butternut squash
  • French Beans
  • Lima Beans
  • Okra
  • Peas
Nut/Seed/Grain Sources 
  • Almonds
  • Amaranth
  • Buckwheat
  • Cashews
  • Oats
  • Peanuts
  • Rye
  • Wheat - Durum
  • Wheat - Hard Red
  • Wheat - Hard White 

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