Magnesium is one of the nutrients which are required for the proper body function. It is very important to maintain the bone health and bone mineralization, heart rate, blood clotting, protein formation, to produce insulin, to manipulate the polyphosphates. The major role of the magnesium is to relax the muscle which is affected with cramps. It also aids in the prevention of cardiovascular disease, glaucoma, osteoporosis, diabetes, depression, asthma and arthritis.
Hence, the consumption of foods that are rich in magnesium becomes very important and it is also necessary to take the magnesium rich food on the daily basis.
It can be obtained either by taking the magnesium rich foods or by taking magnesium supplements in the form of tablets. The foods that are rich in magnesium include avocados, banana, black beans, cashews, enriched cereals and grains, halibut, lentils, yogurt, okra, oysters, peanuts, potatoes, pumpkin seeds, raisins, spinach, scallops, soy milk, tofu, tuna, etc.
The requirement of magnesium varies with age and gender. It is recommended to consume at least 310 mg of magnesium every day in case of normal women. The pregnant women are required to take more magnesium in their diet both for the mother and the baby and it is estimated to consume at least 360 mg. Adult men are required to take at least 410 mg of magnesium every day. By consuming the food that is rich in magnesium everyday and meeting the requirements would help to keep the body active and it would also helps to prevent other ailments.
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