Magnesium — very important mineral for the body, which affects not only the physical but also on mental health
In order to overcome the magnesium deficiency, it is necessary to know the norm, writes Сlutch.
The normal daily intake of magnesium for people of all ages and gender:
Infants: up to 6 months is 30 mg of magnesium a day. From 7 to 12 months: 70 mg.
Children: 1-3 years — 85my; 4-8 years — 125 mg; 9-13 years — 240 mg.
Teenagers: girls 14-18 years — 350 mg; guys — 200 mg.
Young people from 19 to 35 years of age: 310 mg (for women) and 400 mg (for men).
Adults 35 years and over: men 240 mg, women 320 mg.
Pregnant women: up to 35 years 410 mg; from 36 years — 360 mg.
What diseases arise in consequence of magnesium deficiency:
Cardiovascular disorders, such as:
- Arrhythmias abnormalities of cardiac rhythm;
- Myocardial infarction;
- Angina — chest pain due to lack of oxygen in the heart muscle.
Diabetes: since magnesium plays an important role in the control of glucose and insulin.
Depression: when the body enough magnesium, it is accompanied by apathy, anxiety and deep sadness.
Osteoporosis: magnesium is the most important mineral that we need to prevent osteoporosis at an early stage.
What foods is sufficient amount of magnesium:
- Nuts and seeds;
- Vegetables with green leaves;
- Dairy products (especially yogurt);
- Legumes, buckwheat, cocoa;
- Oily fish;
- Dried fruits;
- Aromatic herbs (such as dill, sage, coriander or Basil).
Recall that vitamin D deficiency leads to obesity.
As reported Politeka, from cabbage to bananas: health problems, which will save the vegetables and fruits.
Also Politeka wrote that large doses of Vitamin C help cancer patients — scientists.