17 magnesium-filled foods that can reduce the risk of anxiety, depression and heart attacks

17 magnesium-filled foods that can reduce the risk of anxiety, depression and heart attacks

Magnesium is a mineral essential to the proper functioning of the body. It is the fourth most common mineral in the body and is found mainly in the bones and teeth and then at the muscular level. Concretely, magnesium is necessary for the action of 300 enzymes, that is to say the proteins accelerating the chemical reactions of the organism.

This mineral plays a role on energy production and the nervous system, and more specifically in the release of serotonin. This hormone relieves impulsivity, irritability, depression and depression. In addition, magnesium is a key factor in relieving stress, sleep disorders and improving learning andmemory. It also helps fight physical and psychological fatigue and supports bone health. But that's not all, magnesium also helps detoxify the body by synthesizing glutathione, an antioxidant to reduce the appearance of free radicals. Moreover, this mineral is necessary for the optimization of the mitochondria, essential element in the production of energy essential to the functioning of the cells, which is essential in the prevention of the cancer.

Recent studies claim that mitochondrial dysfunction is the cause of various pathologies. Dr. Rhonda Patrick, a mitochondrial scientist, says magnesium is essential to mitochondrial health because the ability to oxidize depends on the ability of the mitochondria to produce energy in the cells.

The magnesium deficiency

According to the National Institute of Agronomic Research, most French suffer from magnesium deficiency due to three interacting factors. A diet deficient because of the industrialization of food and the decline in consumption of vegetables, the stress of everyday life and the excessive consumption of coffee, sodas and energy drinks. These factors lead to a long-term vicious circle, illustrated by fatigue, which leads to increased stress and increased urinary excretion of magnesium.

It is possible to determine whether we are suffering from magnesium deficiency, not by obvious symptoms but by more or less common ailments such as stress, anxiety, hyperemotion, tremors, headaches, Sleep, fatigue, cramps, a rash of the eyelid. Chronic deficiency causes cardiovascular problems or diabetes, convulsions, changes inpersonality, Tingling and abnormal heart rhythm.

Thus, to benefit from its virtues and avoid a magnesium deficiency, we have daily needs amounting to:

In children:

From 1 to 3 years:80 mg / day
From 4 to 8 years:130 mg / day
From 9 to 13 years old:240 mg / day

In women:

From 14 to 18 years old:360 mg / day
From 19 to 30 years old:300 mg / day
From 31 and up:320 mg / day

At men's :

From 14 to 18 years old:410 mg / day
From 19 to 30 years old:400 mg / day
From 31 and up:420 mg / day

These data are the result of a consensus between the Canadian and American authorities that have undertaken a standardized approach to Recommended Nutrient Intakes. In France, a daily intake of approximately 6mg per kg is recommended, ie approximately 300mg / day for an adult.

The sources of magnesium come mainly from food and cooking food is paramount to preserve the nutrients and minerals of these. Therefore, do not forget to steam and be sure to consume foods high in magnesium. Discover these 17 foods that are sources of magnesium!

The 17 foods rich in magnesium

Turnip leaves
Bok choy
chard
Chou cavalier
Brussels sprouts
Beet leaves
broccoli
Chou Kale
Romaine lettuce
spinach
lawyers
Unsweetened cocoa powder or dark chocolate
Squash
Fruits and red fruits
Fish
herbsAnd spices (cumin, parsley, mustard seeds, fennel)
Seeds and nuts

In addition, you can take a bath or foot bath with Epsom salt, a magnesium sulfate that is absorbed through the skin. Magnesium supplements are also a possible alternative. However, avoid magnesium stearate which can be dangerous and consult your doctor to determine the dose of magnesium needed as an overdose may cause side effects such as irregular heart beat or slowed breathing.

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17, magnesiumfilled, foods, that, can, reduce, the, risk, of, anxiety, depression, and, heart, attacks, Magnesium, is, a, mineral, essential, to, the, proper, functioning, of, the, body., It, is, the, fourth, most, common, mineral, in, the, body, and, is, found, mainly, in, the, bones, and, teeth, and, then, at, the, muscular, level., Concretely,, magnesium, is, necessary, for, the, action, of, 300, enzymes,, that, is, to, say, the, proteins, accelerating, the, chemical, reactions, of, the, organism., This, mineral, plays, a, role, on, the, production, of, energy, and, the, nervous, system,, and, more, specifically, in, the, release, of, serotonin., This, hormone, relieves, impulsivity,, irritability,, depression, and, depression., In, addition,, magnesium, is, crucial, to, relieve, stress,, sleep, disorders, and, improve, learning, and, memory., It, also, helps, fight, physical, and, psychological, fatigue, and, supports, bone, health., But, this, is, not, all,, magnesium, also, helps, detoxify, the, body, by, synthesizing, glutathione,, an, antioxidant, to, reduce, the, appearance, of, free, radicals., In, addition,, this, mineral, is, necessary, for, the, optimization, of, mitochondria,, an, essential, element, in, the, production, of, essential, energy, for, the, functioning, of, cells,, which, is, essential, in, the, prevention, of, cancer., &, Nbsp;, Recent, studies, claim, that, mitochondrial, dysfunction, is, the, cause, of, various, pathologies., Dr., Rhonda, Patrick,, a, mitochondrial, research, scientist,, says, magnesium, is, essential, to, mitochondrial, health, because, the, ability, of, oxidation, depends, on, the, ability, of, mitochondria, to, produce, energy, in, cells., &, Nbsp;, Magnesium, deficiency, &, nbsp;, According, to, the, National, Institute, of, Agronomic, Research,, most, French, suffer, from, a, magnesium, deficit, due, to, three, factors, intertwined, with, each, other., A, diet, deficient, because, of, The, industrialization, of, food, and, the, decline, in, the, consumption, of, vegetables,, the, stress, of, everyday, life, and, the, excessive, consumption, of, coffee,, sodas, and, energy, drinks., These, factors, result, in, a, long-term, vicious, circle,, illustrating, the, fatigue, that, leads, to, increased, stress, and, increased, urinary, excretion, of, magnesium., &, Nbsp;, It, is, possible, to, determine, if, we, are, suffering, from, magnesium, deficiency,, not, by, obvious, symptoms, but, by, more, or, less, common, ailments, such, as, stress,, anxiety,, hyperemotion,, tremors,, headaches,, Sleep,, fatigue,, cramps,, a, rash, of, the, eyelid., Chronic, deficiency, causes, cardiovascular, problems, or, diabetes,, convulsions,, personality, changes,, tingling, and, abnormal, heart, rhythm., So,, to, benefit, from, its, virtues, and, avoid, magnesium, deficiency,, we, have, daily, needs, of, up, to, &, nbsp;, &, nbsp;, In, Children, &, nbsp;:, &, nbsp;, From, 1, to, 3, years:, 80, mg, /, day    From, 4, to, 8, years:, 130, mg, /, day    From, 9, to, 13, years, &, nbsp, ;:, 240, mg, /, day, In, women, &, nbsp, ;:, &, nbsp;, From, 14, to, 18, years, old:, 360, mg, /, day    From, 19, to, 30, years:, 300, mg, /, day    From, 31, and, more, &, nbsp, ;:, 320, mg, /, day, &, nbsp;, For, men, &, nbsp;:, &, nbsp;, From, 14, to, 18, years, &, nbsp, ;:, 410, mg, /, day      From, 19, to, 30, years, old:, 400, mg, /, day      From, 31, and, more, &, nbsp, ;:, 420, mg, /, day, &, nbsp;, These, data, are, the, result, of, a, consensus, between, Canadian, and, US, authorities, that, have, undertaken, a, standardized, approach, to, Recommended, Nutrient, Intake., In, France,, a, daily, intake, of, approximately, 6, mg, per, kg, is, recommended,, ie, approximately, 300, mg, /, day, for, an, adult., &, Nbsp;, Sources, of, magnesium, are, mainly, derived, from, food, and, cooking, food, is, essential, to, preserve, Nutrients, and, minerals, thereof., Therefore,, do, not, forget, to, steam, and, be, sure, to, consume, foods, high, in, magnesium., So, discover, these, 17, foods, that, are, magnesium, sources, &, nbsp;, The, 17, foods, rich, in, magnesium, &, nbsp;, Turnip, Leaves, &, nbsp;      Bok, choy, &, nbsp;      Chard, &, nbsp;      Chou, cavalier, &, nbsp;      Brussels, sprouts, &, nbsp;      Beet, leaves      Broccoli, &, nbsp;      Chou, Kale, &, nbsp;      Romaine, Lettuce, &, nbsp;      Spinach, &, nbsp;      Lawyers, &, nbsp;      Unsweetened, cocoa, powder, or, dark, chocolate, &, nbsp;      Squash      Fruits, &, Red, Fruits, &, nbsp;      Fish    Herbs, and, spices, (cumin,, parsley,, mustard, seeds,, fennel)      Seeds, and, Walnuts, In, addition,, you, can, take, a, bath, or, foot, bath, with, Epsom, salt,, a, magnesium, sulfate, that, is, absorbed, through, the, skin., Magnesium, supplements, are, also, a, possible, alternative., However,, avoid, magnesium, stearate, which, can, be, dangerous, and, consult, your, doctor, to, determine, the, dose, of, magnesium, needed, as, an, overdose, may, cause, side, effects, such, as, irregular, heartbeat, or, slowed, breathing., &, Nbsp;, 17 magnesiumfilled, magnesiumfilled foods, foods that, that can, can reduce, reduce the, the risk, risk of, of anxiety, anxiety depression, depression and, and heart, heart attacks, attacks Magnesium, Magnesium is, is a, a mineral, mineral essential, essential to, to the, the proper, proper functioning, functioning of, of the, the body., body. It, It is, is the, the fourth, fourth most, most common, common mineral, mineral in, in the, the body, body and, and is, is found, found mainly, mainly in, in the, the bones, bones and, and teeth, teeth and, and then, then at, at the, the muscular, muscular level., level. Concretely,, Concretely, magnesium, magnesium is, is necessary, necessary for, for the, the action, action of, of 300, 300 enzymes,, enzymes, that, that is, is to, to say, say the, the proteins, proteins accelerating, accelerating the, the chemical, chemical reactions, reactions of, of the, the organism., organism. This, This mineral, mineral plays, plays a, a role, role on, on the, the production, production of, of energy, energy and, and the, the nervous, nervous system,, system, and, and more, more specifically, specifically in, in the, the release, release of, of serotonin., serotonin. This, This hormone, hormone relieves, relieves impulsivity,, impulsivity, irritability,, irritability, depression, depression and, and depression., depression. In, In addition,, addition, magnesium, magnesium is, is crucial, crucial to, to relieve, relieve stress,, stress, sleep, sleep disorders, disorders and, and improve, improve learning, learning and, and memory., memory. It, It also, also helps, helps fight, fight physical, physical and, and psychological, psychological fatigue, fatigue and, and supports, supports bone, bone health., health. But, But this, this is, is not, not all,, all, magnesium, magnesium also, also helps, helps detoxify, detoxify the, the body, body by, by synthesizing, synthesizing glutathione,, glutathione, an, an antioxidant, antioxidant to, to reduce, reduce the, the appearance, appearance of, of free, free radicals., radicals. In, In addition,, addition, this, this mineral, mineral is, is necessary, necessary for, for the, the optimization, optimization of, of mitochondria,, mitochondria, an, an essential, essential element, element in, in the, the production, production of, of essential, essential energy, energy for, for the, the functioning, functioning of, of cells,, cells, which, which is, is essential, essential in, in the, the prevention, prevention of, of cancer., cancer. &, & Nbsp;, Nbsp; Recent, Recent studies, studies claim, claim that, that mitochondrial, mitochondrial dysfunction, dysfunction is, is the, the cause, cause of, of various, various pathologies., pathologies. Dr., Dr. Rhonda, Rhonda Patrick,, Patrick, a, a mitochondrial, mitochondrial research, research scientist,, scientist, says, says magnesium, magnesium is, is essential, essential to, to mitochondrial, mitochondrial health, health because, because the, the ability, ability of, of oxidation, oxidation depends, depends on, on the, the ability, ability of, of mitochondria, mitochondria to, to produce, produce energy, energy in, in cells., cells. &, & Nbsp;, Nbsp; Magnesium, Magnesium deficiency, deficiency &, & nbsp;, nbsp; According, According to, to the, the National, National Institute, Institute of, of Agronomic, Agronomic Research,, Research, most, most French, French suffer, suffer from, from a, a magnesium, magnesium deficit, deficit due, due to, to three, three factors, factors intertwined, intertwined with, with each, each other., other. A, A diet, diet deficient, deficient because, because of, of The, The industrialization, industrialization of, of food, food and, and the, the decline, decline in, in the, the consumption, consumption of, of vegetables,, vegetables, the, the stress, stress of, of everyday, everyday life, life and, and the, the excessive, excessive consumption, consumption of, of coffee,, coffee, sodas, sodas and, and energy, energy drinks., drinks. These, These factors, factors result, result in, in a, a long-term, long-term vicious, vicious circle,, circle, illustrating, illustrating the, the fatigue, fatigue that, that leads, leads to, to increased, increased stress, stress and, and increased, increased urinary, urinary excretion, excretion of, of magnesium., magnesium. &, & Nbsp;, Nbsp; It, It is, is possible, possible to, to determine, determine if, if we, we are, are suffering, suffering from, from magnesium, magnesium deficiency,, deficiency, not, not by, by obvious, obvious symptoms, symptoms but, but by, by more, more or, or less, less common, common ailments, ailments such, such as, as stress,, stress, anxiety,, anxiety, hyperemotion,, hyperemotion, tremors,, tremors, headaches,, headaches, Sleep,, Sleep, fatigue,, fatigue, cramps,, cramps, a, a rash, rash of, of the, the eyelid., eyelid. Chronic, Chronic deficiency, deficiency causes, causes cardiovascular, cardiovascular problems, problems or, or diabetes,, diabetes, convulsions,, convulsions, personality, personality changes,, changes, tingling, tingling and, and abnormal, abnormal heart, heart rhythm., rhythm. So,, So, to, to benefit, benefit from, from its, its virtues, virtues and, and avoid, avoid magnesium, magnesium deficiency,, deficiency, we, we have, have daily, daily needs, needs of, of up, up to, to &, & nbsp;, nbsp; &, & nbsp;, nbsp; In, In Children, Children &, & nbsp;:, nbsp;: &, & nbsp;, nbsp; From, From 1, 1 to, to 3, 3 years:, years: 80, 80 mg, mg /, / day    From, day    From 4, 4 to, to 8, 8 years:, years: 130, 130 mg, mg /, / day    From, day    From 9, 9 to, to 13, 13 years, years &, & nbsp, nbsp ;:, ;: 240, 240 mg, mg /, / day, day In, In women, women &, & nbsp, nbsp ;:, ;: &, & nbsp;, nbsp; From, From 14, 14 to, to 18, 18 years, years old:, old: 360, 360 mg, mg /, / day    From, day    From 19, 19 to, to 30, 30 years:, years: 300, 300 mg, mg /, / day    From, day    From 31, 31 and, and more, more &, & nbsp, nbsp ;:, ;: 320, 320 mg, mg /, / day, day &, & nbsp;, nbsp; For, For men, men &, & nbsp;:, nbsp;: &, & nbsp;, nbsp; From, From 14, 14 to, to 18, 18 years, years &, & nbsp, nbsp ;:, ;: 410, 410 mg, mg /, / day      From, day      From 19, 19 to, to 30, 30 years, years old:, old: 400, 400 mg, mg /, / day      From, day      From 31, 31 and, and more, more &, & nbsp, nbsp ;:, ;: 420, 420 mg, mg /, / day, day &, & nbsp;, nbsp; These, These data, data are, are the, the result, result of, of a, a consensus, consensus between, between Canadian, Canadian and, and US, US authorities, authorities that, that have, have undertaken, undertaken a, a standardized, standardized approach, approach to, to Recommended, Recommended Nutrient, Nutrient Intake., Intake. In, In France,, France, a, a daily, daily intake, intake of, of approximately, approximately 6, 6 mg, mg per, per kg, kg is, is recommended,, recommended, ie, ie approximately, approximately 300, 300 mg, mg /, / day, day for, for an, an adult., adult. &, & Nbsp;, Nbsp; Sources, Sources of, of magnesium, magnesium are, are mainly, mainly derived, derived from, from food, food and, and cooking, cooking food, food is, is essential, essential to, to preserve, preserve Nutrients, Nutrients and, and minerals, minerals thereof., thereof. Therefore,, Therefore, do, do not, not forget, forget to, to steam, steam and, and be, be sure, sure to, to consume, consume foods, foods high, high in, in magnesium., magnesium. So, So discover, discover these, these 17, 17 foods, foods that, that are, are magnesium, magnesium sources, sources &, & nbsp;, nbsp; The, The 17, 17 foods, foods rich, rich in, in magnesium, magnesium &, & nbsp;, nbsp; Turnip, Turnip Leaves, Leaves &, & nbsp;      Bok, nbsp;      Bok choy, choy &, & nbsp;      Chard, nbsp;      Chard &, & nbsp;      Chou, nbsp;      Chou cavalier, cavalier &, & nbsp;      Brussels, nbsp;      Brussels sprouts, sprouts &, & nbsp;      Beet, nbsp;      Beet leaves      Broccoli, leaves      Broccoli &, & nbsp;      Chou, nbsp;      Chou Kale, Kale &, & nbsp;      Romaine, nbsp;      Romaine Lettuce, Lettuce &, & nbsp;      Spinach, nbsp;      Spinach &, & nbsp;      Lawyers, nbsp;      Lawyers &, & nbsp;      Unsweetened, nbsp;      Unsweetened cocoa, cocoa powder, powder or, or dark, dark chocolate, chocolate &, & nbsp;      Squash      Fruits, nbsp;      Squash      Fruits &, & Red, Red Fruits, Fruits &, & nbsp;      Fish    Herbs, nbsp;      Fish    Herbs and, and spices, spices (cumin,, (cumin, parsley,, parsley, mustard, mustard seeds,, seeds, fennel)      Seeds, fennel)      Seeds and, and Walnuts, Walnuts In, In addition,, addition, you, you can, can take, take a, a bath, bath or, or foot, foot bath, bath with, with Epsom, Epsom salt,, salt, a, a magnesium, magnesium sulfate, sulfate that, that is, is absorbed, absorbed through, through the, the skin., skin. Magnesium, Magnesium supplements, supplements are, are also, also a, a possible, possible alternative., alternative. However,, However, avoid, avoid magnesium, magnesium stearate, stearate which, which can, can be, be dangerous, dangerous and, and consult, consult your, your doctor, doctor to, to determine, determine the, the dose, dose of, of magnesium, magnesium needed, needed as, as an, an overdose, overdose may, may cause, cause side, side effects, effects such, such as, as irregular, irregular heartbeat, heartbeat or, or slowed, slowed breathing., breathing. &, & Nbsp;, 17 magnesiumfilled foods, magnesiumfilled foods that, foods that can, that can reduce, can reduce the, reduce the risk, the risk of, risk of anxiety, of anxiety depression, anxiety depression and, depression and heart, and heart attacks, heart attacks Magnesium, attacks Magnesium is, Magnesium is a, is a mineral, a mineral essential, mineral essential to, essential to the, to the proper, the proper functioning, proper functioning of, functioning of the, of the body., the body. It, body. It is, It is the, is the fourth, the fourth most, fourth most common, most common mineral, common mineral in, mineral in the, in the body, the body and, body and is, and is found, is found mainly, found mainly in, mainly in the, in the bones, the bones and, bones and teeth, and teeth and, teeth and then, and then at, then at the, at the muscular, the muscular level., muscular level. Concretely,, level. Concretely, magnesium, Concretely, magnesium is, magnesium is necessary, is necessary for, necessary for the, for the action, the action of, action of 300, of 300 enzymes,, 300 enzymes, that, enzymes, that is, that is to, is to say, to say the, say the proteins, the proteins accelerating, proteins accelerating the, accelerating the chemical, the chemical reactions, chemical reactions of, reactions of the, of the organism., the organism. This, organism. This mineral, This mineral plays, mineral plays a, plays a role, a role on, role on the, on the production, the production of, production of energy, of energy and, energy and the, and the nervous, the nervous system,, nervous system, and, system, and more, and more specifically, more specifically in, specifically in the, in the release, the release of, release of serotonin., of serotonin. This, serotonin. This hormone, This hormone relieves, hormone relieves impulsivity,, relieves impulsivity, irritability,, impulsivity, irritability, depression, irritability, depression and, depression and depression., and depression. In, depression. In addition,, In addition, magnesium, addition, magnesium is, magnesium is crucial, is crucial to, crucial to relieve, to relieve stress,, relieve stress, sleep, stress, sleep disorders, sleep disorders and, disorders and improve, and improve learning, improve learning and, learning and memory., and memory. It, memory. It also, It also helps, also helps fight, helps fight physical, fight physical and, physical and psychological, and psychological fatigue, psychological fatigue and, fatigue and supports, and supports bone, supports bone health., bone health. But, health. But this, But this is, this is not, is not all,, not all, magnesium, all, magnesium also, magnesium also helps, also helps detoxify, helps detoxify the, detoxify the body, the body by, body by synthesizing, by synthesizing glutathione,, synthesizing glutathione, an, glutathione, an antioxidant, an antioxidant to, antioxidant to reduce, to reduce the, reduce the appearance, the appearance of, appearance of free, of free radicals., free radicals. In, radicals. In addition,, In addition, this, addition, this mineral, this mineral is, mineral is necessary, is necessary for, necessary for the, for the optimization, the optimization of, optimization of mitochondria,, of mitochondria, an, mitochondria, an essential, an essential element, essential element in, element in the, in the production, the production of, production of essential, of essential energy, essential energy for, energy for the, for the functioning, the functioning of, functioning of cells,, of cells, which, cells, which is, which is essential, is essential in, essential in the, in the prevention, the prevention of, prevention of cancer., of cancer. &, cancer. & Nbsp;, & Nbsp; Recent, Nbsp; Recent studies, Recent studies claim, studies claim that, claim that mitochondrial, that mitochondrial dysfunction, mitochondrial dysfunction is, dysfunction is the, is the cause, the cause of, cause of various, of various pathologies., various pathologies. Dr., pathologies. Dr. Rhonda, Dr. Rhonda Patrick,, Rhonda Patrick, a, Patrick, a mitochondrial, a mitochondrial research, mitochondrial research scientist,, research scientist, says, scientist, says magnesium, says magnesium is, magnesium is essential, is essential to, essential to mitochondrial, to mitochondrial health, mitochondrial health because, health because the, because the ability, the ability of, ability of oxidation, of oxidation depends, oxidation depends on, depends on the, on the ability, the ability of, ability of mitochondria, of mitochondria to, mitochondria to produce, to produce energy, produce energy in, energy in cells., in cells. &, cells. & Nbsp;, & Nbsp; Magnesium, Nbsp; Magnesium deficiency, Magnesium deficiency &, deficiency & nbsp;, & nbsp; According, nbsp; According to, According to the, to the National, the National Institute, National Institute of, Institute of Agronomic, of Agronomic Research,, Agronomic Research, most, Research, most French, most French suffer, French suffer from, suffer from a, from a magnesium, a magnesium deficit, magnesium deficit due, deficit due to, due to three, to three factors, three factors intertwined, factors intertwined with, intertwined with each, with each other., each other. A, other. A diet, A diet deficient, diet deficient because, deficient because of, because of The, of The industrialization, The industrialization of, industrialization of food, of food and, food and the, and the decline, the decline in, decline in the, in the consumption, the consumption of, consumption of vegetables,, of vegetables, the, vegetables, the stress, the stress of, stress of everyday, of everyday life, everyday life and, life and the, and the excessive, the excessive consumption, excessive consumption of, consumption of coffee,, of coffee, sodas, coffee, sodas and, sodas and energy, and energy drinks., energy drinks. These, drinks. These factors, These factors result, factors result in, result in a, in a long-term, a long-term vicious, long-term vicious circle,, vicious circle, illustrating, circle, illustrating the, illustrating the fatigue, the fatigue that, fatigue that leads, that leads to, leads to increased, to increased stress, increased stress and, stress and increased, and increased urinary, increased urinary excretion, urinary excretion of, excretion of magnesium., of magnesium. &, magnesium. & Nbsp;, & Nbsp; It, Nbsp; It is, It is possible, is possible to, possible to determine, to determine if, determine if we, if we are, we are suffering, are suffering from, suffering from magnesium, from magnesium deficiency,, magnesium deficiency, not, deficiency, not by, not by obvious, by obvious symptoms, obvious symptoms but, symptoms but by, but by more, by more or, more or less, or less common, less common ailments, common ailments such, ailments such as, such as stress,, as stress, anxiety,, stress, anxiety, hyperemotion,, anxiety, hyperemotion, tremors,, hyperemotion, tremors, headaches,, tremors, headaches, Sleep,, headaches, Sleep, fatigue,, Sleep, fatigue, cramps,, fatigue, cramps, a, cramps, a rash, a rash of, rash of the, of the eyelid., the eyelid. Chronic, eyelid. Chronic deficiency, Chronic deficiency causes, deficiency causes cardiovascular, causes cardiovascular problems, cardiovascular problems or, problems or diabetes,, or diabetes, convulsions,, diabetes, convulsions, personality, convulsions, personality changes,, personality changes, tingling, changes, tingling and, tingling and abnormal, and abnormal heart, abnormal heart rhythm., heart rhythm. So,, rhythm. So, to, So, to benefit, to benefit from, benefit from its, from its virtues, its virtues and, virtues and avoid, and avoid magnesium, avoid magnesium deficiency,, magnesium deficiency, we, deficiency, we have, we have daily, have daily needs, daily needs of, needs of up, of up to, up to &, to & nbsp;, & nbsp; &, nbsp; & nbsp;, & nbsp; In, nbsp; In Children, In Children &, Children & nbsp;:, & nbsp;: &, nbsp;: & nbsp;, & nbsp; From, nbsp; From 1, From 1 to, 1 to 3, to 3 years:, 3 years: 80, years: 80 mg, 80 mg /, mg / day    From, / day    From 4, day    From 4 to, 4 to 8, to 8 years:, 8 years: 130, years: 130 mg, 130 mg /, mg / day    From, / day    From 9, day    From 9 to, 9 to 13, to 13 years, 13 years &, years & nbsp, & nbsp ;:, nbsp ;: 240, ;: 240 mg, 240 mg /, mg / day, / day In, day In women, In women &, women & nbsp, & nbsp ;:, nbsp ;: &, ;: & nbsp;, & nbsp; From, nbsp; From 14, From 14 to, 14 to 18, to 18 years, 18 years old:, years old: 360, old: 360 mg, 360 mg /, mg / day    From, / day    From 19, day    From 19 to, 19 to 30, to 30 years:, 30 years: 300, years: 300 mg, 300 mg /, mg / day    From, / day    From 31, day    From 31 and, 31 and more, and more &, more & nbsp, & nbsp ;:, nbsp ;: 320, ;: 320 mg, 320 mg /, mg / day, / day &, day & nbsp;, & nbsp; For, nbsp; For men, For men &, men & nbsp;:, & nbsp;: &, nbsp;: & nbsp;, & nbsp; From, nbsp; From 14, From 14 to, 14 to 18, to 18 years, 18 years &, years & nbsp, & nbsp ;:, nbsp ;: 410, ;: 410 mg, 410 mg /, mg / day      From, / day      From 19, day      From 19 to, 19 to 30, to 30 years, 30 years old:, years old: 400, old: 400 mg, 400 mg /, mg / day      From, / day      From 31, day      From 31 and, 31 and more, and more &, more & nbsp, & nbsp ;:, nbsp ;: 420, ;: 420 mg, 420 mg /, mg / day, / day &, day & nbsp;, & nbsp; These, nbsp; These data, These data are, data are the, are the result, the result of, result of a, of a consensus, a consensus between, consensus between Canadian, between Canadian and, Canadian and US, and US authorities, US authorities that, authorities that have, that have undertaken, have undertaken a, undertaken a standardized, a standardized approach, standardized approach to, approach to Recommended, to Recommended Nutrient, Recommended Nutrient Intake., Nutrient Intake. In, Intake. In France,, In France, a, France, a daily, a daily intake, daily intake of, intake of approximately, of approximately 6, approximately 6 mg, 6 mg per, mg per kg, per kg is, kg is recommended,, is recommended, ie, recommended, ie approximately, ie approximately 300, approximately 300 mg, 300 mg /, mg / day, / day for, day for an, for an adult., an adult. &, adult. & Nbsp;, & Nbsp; Sources, Nbsp; Sources of, Sources of magnesium, of magnesium are, magnesium are mainly, are mainly derived, mainly derived from, derived from food, from food and, food and cooking, and cooking food, cooking food is, food is essential, is essential to, essential to preserve, to preserve Nutrients, preserve Nutrients and, Nutrients and minerals, and minerals thereof., minerals thereof. Therefore,, thereof. Therefore, do, Therefore, do not, do not forget, not forget to, forget to steam, to steam and, steam and be, and be sure, be sure to, sure to consume, to consume foods, consume foods high, foods high in, high in magnesium., in magnesium. So, magnesium. So discover, So discover these, discover these 17, these 17 foods, 17 foods that, foods that are, that are magnesium, are magnesium sources, magnesium sources &, sources & nbsp;, & nbsp; The, nbsp; The 17, The 17 foods, 17 foods rich, foods rich in, rich in magnesium, in magnesium &, magnesium & nbsp;, & nbsp; Turnip, nbsp; Turnip Leaves, Turnip Leaves &, Leaves & nbsp;      Bok, & nbsp;      Bok choy, nbsp;      Bok choy &, choy & nbsp;      Chard, & nbsp;      Chard &, nbsp;      Chard & nbsp;      Chou, & nbsp;      Chou cavalier, nbsp;      Chou cavalier &, cavalier & nbsp;      Brussels, & nbsp;      Brussels sprouts, nbsp;      Brussels sprouts &, sprouts & nbsp;      Beet, & nbsp;      Beet leaves      Broccoli, nbsp;      Beet leaves      Broccoli &, leaves      Broccoli & nbsp;      Chou, & nbsp;      Chou Kale, nbsp;      Chou Kale &, Kale & nbsp;      Romaine, & nbsp;      Romaine Lettuce, nbsp;      Romaine Lettuce &, Lettuce & nbsp;      Spinach, & nbsp;      Spinach &, nbsp;      Spinach & nbsp;      Lawyers, & nbsp;      Lawyers &, nbsp;      Lawyers & nbsp;      Unsweetened, & nbsp;      Unsweetened cocoa, nbsp;      Unsweetened cocoa powder, cocoa powder or, powder or dark, or dark chocolate, dark chocolate &, chocolate & nbsp;      Squash      Fruits, & nbsp;      Squash      Fruits &, nbsp;      Squash      Fruits & Red, & Red Fruits, Red Fruits &, Fruits & nbsp;      Fish    Herbs, & nbsp;      Fish    Herbs and, nbsp;      Fish    Herbs and spices, and spices (cumin,, spices (cumin, parsley,, (cumin, parsley, mustard, parsley, mustard seeds,, mustard seeds, fennel)      Seeds, seeds, fennel)      Seeds and, fennel)      Seeds and Walnuts, and Walnuts In, Walnuts In addition,, In addition, you, addition, you can, you can take, can take a, take a bath, a bath or, bath or foot, or foot bath, foot bath with, bath with Epsom, with Epsom salt,, Epsom salt, a, salt, a magnesium, a magnesium sulfate, magnesium sulfate that, sulfate that is, that is absorbed, is absorbed through, absorbed through the, through the skin., the skin. Magnesium, skin. Magnesium supplements, Magnesium supplements are, supplements are also, are also a, also a possible, a possible alternative., possible alternative. However,, alternative. However, avoid, However, avoid magnesium, avoid magnesium stearate, magnesium stearate which, stearate which can, which can be, can be dangerous, be dangerous and, dangerous and consult, and consult your, consult your doctor, your doctor to, doctor to determine, to determine the, determine the dose, the dose of, dose of magnesium, of magnesium needed, magnesium needed as, needed as an, as an overdose, an overdose may, overdose may cause, may cause side, cause side effects, side effects such, effects such as, such as irregular, as irregular heartbeat, irregular heartbeat or, heartbeat or slowed, or slowed breathing., slowed breathing. &, breathing. & Nbsp;