Magnesium the Marvelous Mineral

Magnesium the Marvelous Mineral

Magnesium is a micronutrient and mineral required by the body for countless vital physiological processes.

It is known to support relaxation, sleep, nerve/brain support, mineral balance, migraine prevention, reduces inflammation, lowers blood pressure, reduce PMS symptoms, and supports musculoskeletal health.

Below is a table for the Recommended Dietary Allowance for Magnesium

FEMALES
14-18 years 360 mg/day
19-30 years 310 mg/day
31 years and over 320 mg/day
Pregnant Under 19 years: 400 mg/day
19 to 30 years: 350 mg/day
31 years and up: 360 mg/day
Breastfeeding  Under 19 years: 360 mg/day
19 to 30 years: 310 mg/day
31 years and up: 320 mg/day
MALES
14-18 years 410 mg/day
19-30 years 400 mg/day
31 years and up 420 mg/day

Source: https://edu.emersonecologics.com/2018/03/15/magnesium-musculoskeletal-health/

Despite having a well-rounded and balanced diet, it can be difficult to achieve the recommended daily values. Focus on included these magnesium rich foods in your diet below on a regular basis!

Food Source Quantity Magnesium Content
Spinach, cooked 1 cup 157 milligrams
Swiss chard, cooked 1 cup 150 milligrams
Dark chocolate 1 square 95 milligrams
Dried pumpkin seeds 1/8 cup 92 milligrams
Almonds 1 ounce 75 milligrams
Black beans ½ cup 60 milligrams
Avocado 1 medium 58 milligrams
Figs, dried ½ cup 50 milligrams
Yogurt or kefir 1 cup 46.5 milligrams
Banana 1 medium 32 milligrams

Source:https://draxe.com/magnesium-deficient-top-10-magnesium-rich-foods-must-eating/

By | 2018-06-12T10:51:45-04:00 April 9th, 2018|Categories: Nutrition & Food|Tags: , , |0 Comments

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