Magnesium is essential
for good health.
According to the
National Institute of
Health, it is the fourth
most abundant mineral in
the body. The majority
of magnesium in the
body can be found in
bones, but it is also
present in the cells of
tissues and organs.
Magnesium helps muscle
and nerve function as
well as keeps the heart
rhythm steady and bones
strong. It may even help
prevent you from getting
sick! Your kidneys help
rid the body of excess
magnesium, filtering it
out.
Green vegetables are
great sources of
magnesium. This is
because they contain a
molecule called chloro-
phyll, which gives them
their green color!
Some vegetables and
nuts rich in magnesium
include: almonds,
cashews, peanuts, soy-
beans, spinach, cereal,
oatmeal, potato, black-
eyed peas, plain yogurt,
rice, kidney beans, pin-
to beans, bananas,
milk, whole wheat
bread, chocolate pud-
ding, and raisins.
The National Institute
of Health recommends
that if you have diabe-
tes, you take additional
amounts of magnesium to
help with high blood
sugar. If you do not get
enough magnesium in
your diet, you may get
symptoms such as a loss
of appetite, nausea,
vomiting, weakness,
fatigue, muscle cramps,
abnormal heart rhythm,
or even seizures.
Dietary magnesium
intake recommendations
are:
Magnificent Magnesium
Age Female Male
4 to 8 130
mg/day
130
mg/day
9 to 13 240
mg/day
240
mg/day
14 to 18 360
mg/day
410
mg/day
19 to 30 400
mg/day
310
mg/day
31 and 420 320
Pennington Nutrition Series Pub No 75
Healthier lives through education in nutrition and preventive medicine
