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Magnesium and You

Let's talk about Magnesium and its health benefits for you. It can help to prevent hypertension (or high 
blood pressure), cardiovascular disease and osteoporosis. Magnesium deficiencies have been associated with Type II diabetes, insomnia, anxiety, 
fibromyalgia, migraine headaches and certain mental disorders.

Food Sources:
 Green leafy vegetables, unrefined grains and nuts have high magnesium content. Meats and milk have some magnesium content. Hard water usually has a high concentration of magnesium salts. 

Special note: Magnesium supplementation can lead to toxicity. A natural, balanced diet is the smart way to go.
Recommended Dietary Allowance (RDA) for Magnesium
Life Stage Age Males (mg/day) Females (mg/day) 
Infants 0-6 months30 ( AI30 (AI) 
Infants 7-12 months 75 (AI) 75 (AI) 
Children 1-3 years 80 80 
Children 4-8 years 130 130 
Children 9-13 years 240 240 
Adolescents 14-18 years 410 360 
Adults 19-30 years 400 310 
Adults 31 years and older 420320 
Pregnancy 18 years and younger -400 
Pregnancy 19-30 years-350 
Pregnancy 31 years and older-360 
Breast-feeding 18 years and younger-360 
Breast-feeding 19-30 years-310 
Breast-feeding 31 years and older-320
 (Food and Nutrition Board of the Institute of Medicine, 1997)

Feel more energetic, 
eat more nutritious food, 
stay active 
and do more of the things 
that you enjoy.


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