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| Apricots are a great source of magnesium and other nutrients. While selecting apricots from market, go for the fleshy types that have a strong golden orange color. Soft apricots are best in flavor if consumed immediately. It is recommended to keep ripe apricots in the refrigerator. If you buy green apricots, keep them at room temperature to ripen them naturally. |
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Think you have a magnesium deficiency?
Before you dash down to the drug store to pick up a little brown bottle of magnesium caplets, why not take a bath?
A bath in epsom salt (also known as magnesium sulfate) allows the body to absorb all of the magnesium it needs.
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| Magnesium |
| Also known as : (nothing else)
USRDA : Men 250 mg, Women 210 mg
Sources: Magnesium can be found in the following foods:
- apples (1 medium with skin - 95 calories) (Chicken Apple Salad)
- apricots (1 cup frozen, sweetened - 237 calories) (Apricot Pork Stir Fry)
- bananas (1 medium (about 7") - 105 calories) (Fruity Lemon Whip)
- beef (3 oz 95% lean hamburger, broiled or grilled - 145 calories) (Beef and Peppers)
- broccoli (1 cup raw florets - 20 calories) (Broccoli and Corn Quiche)
- brown rice (1 cup medium grain, cooked - 218 calories) (Teriyaki Rice)
- butter (1 tbsp salted - 100 calories)
- cream (1 oz half-and-half - 39 calories)
- cashews (1 oz dry-roasted, no salt - 161 calories) (Pineapple Pork Stir Fry)
- figs (1 cup dried, stewed - 277 calories)
- fish (3 oz grilled or broiled rainbow trout - 162 calories) (Trout with Tartar Sauce)
- garlic (1 clove raw - 4 calories) (Cajun Fish Fillets)
- kale (1 cup raw, chopped - 33 calories)
- lima beans (1 cup green, boiled, drained, salted - 209 calories) (Confetti Salad)
- milk (1 cup whole - 146 calories)
- peaches (1 large - 68 calories) (Spiced Fruit)
- popcorn (1 bag SmartPop mini-bag - 100 calories)
- pork (1 slice pan-fried or broiled bacon - 43 calories) (Wilted Lettuce Salad)
- salmon (3 oz Chinook, broiled or grilled - 196 calories) (Singapore Salmon Salad)
- seafood (3 oz steamed scallops - 93 calories) (Scallop Noodle Stir Fry)
- sesame seeds (1 tbsp whole, dried - 52 calories) (Short Ribs and Onions)
- sour cream (1 tbsp cultured, whole - 23 calories) (New Mexico Vegetable Pie)
- spinach (1 cup raw - 7 calories) (Italian Spinach Salad)
- tofu (1 oz Vitasoy Nasoya Lite Firm - 15 calories) (Tofu Bok Choy Stir Fry)
- wheat bran (1 slice wheat bran bread - 89 calories)
- yogurt (1 cup non-fat with fruit - 233 calories)
Functions: Magnesium is necessary for:
- bone growth
- cell growth
- healthy immune system
- healthy nervous system
- healthy reproductive system
- production of genetic material
- release of energy in the body
Deficiencies : Magnesium deficiency (not enough) can result in:
- aching muscles
- anxiety
- broken nails
- confusion
- cramps
- irregular heartbeat
- irritability
- low blood pressure
- muscle weakness
- nausea
- tremors
Overdose : Magnesium overdose (too much) can result in:
- kidney failure
- low blood pressure
- nausea
- nervous system disorders
- vomiting
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