~~WELLNESS TIP~~


food sources of magnesium: bran muffins, pumpk...
food sources of magnesium: bran muffins, pumpkin seeds, barley, buckwheat flour, low-fat vanilla yogurt, trail mix, halibut steaks, garbanzo beans, lima beans, soybeans, and spinach (Photo credit: Wikipedia)

Body Tip For strong bones, make sure you’re getting enough magnesium. Without it, bones can’t absorb calcium. Good sources include almonds and bran.

A variety of foods made from wheat.
A variety of foods made from wheat. (Photo credit: Wikipedia)

Are you getting enough magnesium? Many Americans do not get the recommended amounts of this essential mineral. Magnesium helps your immune system, maintains normal muscle and nerve function, keeps your heart rhythm steady and your bones strong. Having an adequate supply of magnesium in the body may also help protect against heart disease. Without this mineral, bones have a hard time absorbing calcium. Magnesium also helps regulate blood sugar levels and promotes normal blood pressure. Men over the age of 30 require 420 mg per day; women over 30 need 320 mg, with an increase to 360 mg during pregnancy. To meet your daily quota, eat a wide variety of legumes, nuts, whole grains and vegetables. Some foods that are high in magnesium include pumpkin seeds (pepitas), spinach, almonds, wheat germ, peanuts, Swiss chard, halibut, black beans, sunflower seeds, wheat bran, bananas, avocados, dried apricots and soybeans.

 

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