Saturday, October 13, 2007

Mind Your Magnesium

Great article on magnesium-Very informative!

Skimping on magnesium may increase your risk for type 2 diabetes, according to a recent study of about 165,000 people published in the journal Diabetes Care. Magnesium is a key element in bone health as well as muscle and nerve function, and a deficiency may also increase the risk of migraine headaches, osteoporosis, premenstrual syndrome, and an irregular heartbeat. To meet the recommended daily allowance, consume a variety of healthful foods. (See "Magnesium Sources," below, for ideas.) Supplements may also help, but talk to Deb first before taking them. Too much magnesium from supplements can cause diarrhea and lead to more serious problems, such as low blood pressure.

Magnesium Sources
The recommended daily allowance for magnesium is 320mg for women over 30, and 420 for men of the same age. The following foods will help you reach that goal.
-A half cup cooked spinach: 65 mg
-A half cup black beans:60mg
-One ounce of almonds:86mg
-Baked potato with skin: 55mg
-Two tablespoons of peanut butter: 50 mg

From an issue of 'Cooking Light' magazine By: Nicci Micco

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