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Vitamins etc.
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B12
Biotin
Folate
Vitamin C
Vitamin D
Vitamin E
Vitamin K

Calcium
Chromium
Copper
Iodine
Iron
Magnesium
Manganese
Molybdenum
Phosphorus
Potassium
Selenium
Sodium
Zinc

Glossary

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Magnesium


Forms:  Magnesium oxide, magnesium amino acid chelate


Sources:  Whole grains, spinach, lima beans, bananas, low fat milk


RDA:  420 mg for adults


Description:  The benefits of magnesium are plenty. Magnesium is needed for carbohydrate and fat metabolism as well as for ATP synthesis.  As an electrolyte, it is needed for ion transfer and is therefore vital in nerve impulse transmission and muscle contraction.  Magnesium is also needed for DNA and RNA synthesis, bone formation, and for making the antioxidant glutathione.  A magnesium deficiency can cause abnormal heart rhythm, muscle spasm, insomnia, and osteoporosis.  No toxicity is associated with the natural forms of magnesium found in food.  However, supplemental form should not exceed the RDA.



Find foods (no breakfast cereals) that have highest amounts of Magnesium per gram.
Find foods (no breakfast cereals) that have highest amounts of Magnesium per Calorie.

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