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Diabetes

A recent study has revealed that sufficient magnesium intake may help prevent the onset of prediabetes conditions such as hypertension and high blood sugar and possibly help avoid the disease itself. It can also improve blood sugar control in type 2 diabetic patients.

In South Africa the average magnesium intake is almost 40% below the recommended daily allowance, so we're probably all deficient in the mineral.

Increase your magnesium intake by eating foods like spinach, nuts, leafy greens, avocados and fish, which are all high in magnesium.

If you supplement, here's a quick guide to how much to take: The recommended dietary allowances for magnesium by mouth are 400 milligrams (for males19–30), 310 milligrams (for females 19–30), 420 milligrams (for males over 30), and 320 milligrams (for females over 30).

Don't worry about taking a little more: magnesium has been given in doses of 600–1,200 milligrams by mouth daily for months without major adverse effects.

Read more about diabetes and your diet.

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