Written by Chris Mitchell, GroupX Instructor, O2 Fitness Brennan and Falls/540
Did you know that too much calcium and not enough magnesium can cause stress and other issues? The American diet is very low in magnesium and few people get the Recommended Daily Allowance. The best way to get the magnesium your body needs is from a dietary supplement. Vitamin D is also an important addition to taking calcium and magnesium.
Benefits:
Magnesium helps you have a healthy heart and good muscle function. It helps with stress and aids in sleep. Magnesium assists in the absorbtion of calcium and the strengthening of bones and teeth.
Recommended Daily Requirements:
- 1-3 years old: 80 milligrams
- 4-8 years old: 130 milligrams
- 9-13 years old: 240 milligrams
- 14-18 years old (boys): 410 milligrams
- 14-18 years old (girls): 360 milligrams
- Adult females: 310 milligrams
- Pregnancy: 360-400 milligrams
- Breastfeeding women: 320-360 milligrams
- Adult males: 400 milligram
Foods rich in Magnesium:
Foods High in Magnesium | Serving Size | Magnesium (mg) |
Beans, black | 1 cup | 120 |
Broccoli, raw | 1 cup | 22 |
Halibut | 1/2 fillet | 170 |
Nuts, peanuts | 1 oz | 64 |
Okra, frozen | 1 cup | 94 |
Oysters | 3 oz | 49 |
Plantain, raw | 1 medium | 66 |
Rockfish | 1 fillet | 51 |
Scallop | 6 large | 55 |
Seeds, pumpkin and squash | 1 oz (142 seeds) | 151 |
Soy milk | 1 cup | 47 |
Spinach, cooked | 1 cup | 157 |
Tofu | 1/4 block | 37 |
Whole grain cereal, ready-to-eat | 3/4 cup | 24 |
Whole grain cereal, cooked | 1 cup | 56 |
Whole wheat bread | 1 slice | 24 |
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