Magnesium is a vital catalyst in enzyme activity and assists in calcium and potassium uptake. A definciency of magnesium interferes with the transmission of nerve and muscle impluses. This can cause irritability,nervousness, headaches, osteoporsis, and irregular heartbeats. Supplementing your diet with magnesium can help prevent depression, dizziness, muscle weakness, twitching and PMS. It can also help in maintaining the body's proper pH balance.
The Institute of Medicine's Food and Nutrition Board recommended daily allowance is 310-320 mg for women over age 19 and 400-420 mg for men the same age. Good sources of magnesium are found in:
- spinach
- black beans
- peanut butter
- almonds
- baked potato with skin on
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