The efficacy and benefits of magnesium | Recommended intake

Magnesium is a mineral that is present in the body and is essential for good health. It plays important roles in maintaining healthy bones, muscle function, and nerve function. Magnesium also helps the body digest proteins and fats and is involved in metabolism.

The body needs a sufficient daily intake of magnesium to maintain good health. Most people can get enough magnesium through their diet. Vegetables, nuts, beans, whole grains, and seeds are all good sources of magnesium. If you are not getting enough magnesium in your diet or if you are unable to get enough through your diet for some reason, it is recommended that you consult a doctor or a dietitian to see if you need to supplement with magnesium.

Magnesium has many important functions in the body, including:

  1. Maintaining healthy bones: Magnesium helps the body absorb calcium, which is important for healthy bones.
  2. Supporting muscle function: Magnesium is involved in muscle contraction and relaxation, which is important for normal body movement.
  3. Nerve function: Magnesium helps with nerve transmission, which is important for sensory and motor functions in the body.
  4. Digesting proteins and fats: Magnesium helps the body digest proteins and fats, which is important for metabolism.
  5. Balancing acid-base levels: Magnesium helps the body maintain an acid-base balance, which is important for normal physiological functions.

The recommended daily minimum intake of magnesium is 310-320 milligrams, but this can vary depending on age, sex, weight, body composition, physical activity level, pregnancy, or lactation.

It is recommended that you consult a doctor or a dietitian to determine how much magnesium you should take.

Here are the recommended daily intakes of magnesium for different groups:

Adult men: 400-420 milligrams
Adult women: 310-320 milligrams
Pregnant women: 350-360 milligrams
Lactating women: 310-320 milligrams
Children: 80-240 milligrams (depending on age)
Elderly: 420 milligrams

Please note that taking too much magnesium can lead to kidney damage and can be potentially dangerous. It is therefore recommended that you do not exceed a daily intake of 700 milligrams of magnesium.

Here are some natural food sources of magnesium:

  1. Vegetables: Spinach, celery, mustard greens, asparagus, broccoli, bok choy, leeks, chives, chive shoots, aloe vera, celery shoots, garlic, onion, ginger, tomato, eggplant, bell pepper, chili pepper, carrot, pumpkin, winter squash, sesame greens, sesame shoots
  2. Nuts and seeds: Almonds, pine nuts, cashews, walnuts, pecans, hazelnuts, pistachios, sesame seeds, sunflower seeds, pumpkin seeds, flaxseeds, chia seeds
  3. Beans: Tofu, tofu cheese, tofu skin, black beans, red beans, green beans, yellow beans, white beans, soybean oil, soy milk, soybean curd flowers
  4. Whole grains: Millet, corn, wheat, barley, oats, rye, black wheat, oat flakes, oat flour, oat bread
  5. Other: Seaweed, kelp, nori, seaweed, coix seed, coix seed flour, coix seed water, job's tears, job's tears flour, job's tears water

Please note that this is just a partial list of natural food sources of magnesium, and there are many other foods that contain magnesium as well. It is recommended that you eat a variety of healthy natural foods to get sufficient nutrition.


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