Magnesium: 1 Bar Dark Chocolate (120g) A Day

Magnesium

Do you know that eating 1 bar of dark chocolate (120g) fully covers your daily magnesium need (based on adult's need)?

Recommended daily intake: 420mg

• 30mg (0-6 months old)
• 75mg (7-12 months old)
• 80mg (1-3 years old)
• 130mg (4-8 years old)
• 240mg (9-13 years old)
• 410mg (14-18 years old)
• 400mg (19-30 years old)
• 420mg (31 years old & above)
• 360mg for pregnant women 
• 320mg for breast-feeding women 

Functions:

Builds strong bones, teeth, regulates insulin and blood sugar levels, builds and repairs tissue.

References:
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Calcium: 4 Cups Milk (1 litre) A Day

Calcium

Do you know that drinking 4 cups of milk (1 litre) a day fully covers your daily calcium need (based on adult's need)?

Recommended daily intake: 1200mg

• 200mg (0-6 months old)
• 260mg (7-12 months old)
• 700mg (1-3 years old)
• 1000mg (4-8 years old)
• 1300mg (9-13 years old)
• 1300mg (14-18 years old)
• 1000mg (19-50 years old)
• 1000mg for men (51-70 years old)
• 1200mg for women (51-70 years old)
• 1200mg for adults (71 years old & above)
• 1000mg for pregnant women 
• 1000mg for breast-feeding women 

Functions:

Builds strong bones, teeth, nerves, heart, muscles, develop heart rhythm & blood clotting.

References:
http://nutritiondata.self.com/facts/dairy-and-egg-products/69/2
https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/