Health Benefits and Sources Of Magnesium

Estimated Amounts Needed

• Adults need 310 to 420 mg/ day.
• Children need 130 to 240 mg/day.

Benefits/Deficiency Symptoms

• Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.
• Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.
• Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

Fruit Sources

• Avocado
• Banana
• Blackberries
• Blackcurrants
• Breadfruit
• Cherimoya
• Dates
• Guava
• Pomegranate
• Watermelon

Vegetable Sources

• Amaranth leaves
• Butternut squash
• French Beans
• Lima Beans
• Okra
• Peas

Nut/Seed/Grain Sources 

• Almonds
• Amaranth
• Buckwheat
• Cashews
• Oats
• Peanuts
• Rye
• Wheat - Durum
• Wheat - Hard Red
• Wheat - Hard White