Nutrient - Estimated Amounts Needed

Adults need 310 to 420 mg/ day. Children need 130 to 240 mg/day.

Benefits/Deficiency Symptoms

Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.

Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

Fruit Sources

Kiwi,Bananas,Tomatoes,Blackberries,Strawberry,Orange

Vegetable Sources

Avocado,Artichoke,Peas,Squash - summer,Potatoes,Corn,Spinach,Kale,Broccoli,Squash - winter, Sweet potato