Recommended Daily Intake
According to the National Institutes of Health:
- Men over 51: 420 mg/day
- Women over 51: 320 mg/day
These numbers can vary slightly depending on individual health conditions, so it’s always best to consult a healthcare provider.
Best Food Sources of Magnesium
The best way to get magnesium is through food. Seniors should aim to include the following magnesium-rich items in their daily meals:
- Leafy greens (spinach, kale, Swiss chard)
- Nuts and seeds (almonds, pumpkin seeds, sunflower seeds)
- Whole grains (brown rice, oatmeal, quinoa)
- Legumes (black beans, chickpeas, lentils)
- Avocados and bananas
- Dark chocolate (in moderation!)
- Try combining these into easy-to-digest meals like vegetable soups, smoothies, or whole grain bowls.
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