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All about Magnesium

Magnesium is a mineral needed for the body to work well. According to WebMD, an adult woman needs about 310 milligrams (mg) of magnesium a day, and 320 mg after age 30. Adult men under 31 need 400 mg and 420 mg if they are older and kids need from 30 to 410 mg depending on their age and gender.

According to WebMD, magnesium has the following benefits:

  • Strengthens Bones. The body uses magnesium to build new bone cells. Many researchers suggest that it may also protect against bone loss, broken bones, and the bone disease osteoporosis.

  • Fights Inflammation. Magnesium is known for helping the body to prevent itself from continuous inflammation.

  • Protects the Heart. Right levels of magnesium can lower the chances of an irregular heartbeat, heart disease or heart attack.

  • Prevents Migraines. Experts say magnesium might help to block or lower pain chemicals in the brain and keep the vessels from tightening, helping to prevent migraine headaches.

  • Lowers Chances of Diabetes. Magnesium helps insulin function properly. Insulin helps keep the blood sugar levels steady. In one study, people who got the most magnesium in their diet were less likely to get diabetes than those who got the least.

It is possible to get the right amount of magnesium by consuming some of the following foods:

  • Nuts and Seeds. 28 g of almonds or cashews have 80 mg of magnesium. Pumpkin seeds, pecans, sunflower seeds, peanuts, and flax are rich in magnesium too.

  • Whole Grains. Whole grains not only have lots of fiber, but are high in magnesium as well. Two slices of whole wheat bread have 45 mg of magnesium, a half cup of brown rice has about 40 mg and a half-cup of cooked oatmeal has 30 mg of magnesium.

  • Avocado. One cup of diced avocado has 44 mg of magnesium.

  • Dark Leafy Greens. A cup of cooked spinach or Swiss chard has about 150 mg of magnesium. Collard greens and kale are good magnesium sources as well.

  • Soy Products. A cup of soy milk has up to 60 mg of magnesium while a half-cup of firm tofu has about 50 mg of magnesium.

  • Beans. A half-cup of black beans has 60 mg and kidney beans has 35 mg of magnesium. Other magnesium-rich legumes include chickpeas, white beans, and lentils.


Nourish by WebMd. 13 December 2019


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