Magnesium: For Good Health
Magnesium: For Good Health
This mineral is needed for the proper functioning of the enzymes in the body. Physical and mental stress, high sodium in diet, alcohol, tobacco and high sugar content in food, causes depletion of magnesium in the body. Deficiency of magnesium causes irregular heartbeats, blood pressure problems, reduced ability to detoxify, nausea, confusion, insomnia, hyperactivity in children and loss of bone density.
Food items like beans, broccoli, tofu, nuts and rocket fish are rich sources of magnesium. Apart from that, magnesium supplements can be taken under doctor's advice.
The RDA of magnesium in human is:
| Age | Male | Female |
| 1-3 years | 80 milligrams | 80 milligrams |
| 4-8 years | 130 milligrams | 130 milligrams |
| 9-13 years | 240 milligrams | 240 milligrams |
| 14-18 years | 410 milligrams | 360 milligrams |
| 18 and above | 400 milligrams | 310 milligrams |
| | | Pregnant and Lactating - 320-400 milligrams |
Magnesium toxicity is not a major concern. However, high amounts of magnesium causes weakness, nausea, malaise, flushing of skin and low blood pressure.
References:
- Calcium in diet - (http://www.nlm.nih.gov/medlineplus/ency/article/002412.htm)
- Role of Potassium in Maintaining Health - (http://hkpp.org/patients/potassium-health)
- Iron - (https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/)
- Magnesium - Important For Your Health - (http://www.gvtc.co.uk/articles/article008.html)
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