Magnesium is important for our health considering its impact on as many as 300 different biochemical reactions in the body. Apart from this, it has a significant function for normal nerve and muscle function as well as for the health of the immune system and bone strength by producing enough energy. Some research has also led to estimates that magnesium-rich foods might prove to be effective in preventing and managing diabetes, heart disease, and high blood pressure as well. Well, where is the mineral stored in the body? For an average adult, about 25mg of magnesium is stored in the bones and soft tissues and a very small amount of the blood as well. But the food content often has more magnesium and get excreted through the urine.
Average consumption and Best Sources
As per the FDA, the recommended daily intake of magnesium for a man aged between 19 to 30 years should be 400mg while for women in same age group must consume 400 mg daily too. Men above the age of 31 years should consume 420mg daily while women above the age of 31 years should consume 320mg daily. For the pregnant women, the average daily consumption should be anywhere between 350-400mg daily.
Magnesium can be found in a lot of food products but good sources of magnesium include Nuts, Soy Milk, Avocados, Cooked Brown Rice, and Edamame. You can also find magnesium in other food products such as spinach, pumpkin seeds, whole wheat bread, oatmeal and shredded wheat cereal. Yoghurt and baked potatoes too have magnesium in them. Here is a list of such food products which are high in magnesium content. Check out their Daily Value before consumption –
Nuts (Almonds and Cashews)
These have very high content in Magnesium rich food list and can add up to 20% in daily value to the requirement. Direct consumption should be avoided as they can be a little dried up. Rather you can try it with milkshakes and smoothies as well. A very high source of magnesium, their consumption must be limited at all times. For an example, 100 gm of almonds contain around 279mg of magnesium while 100gm of cashew has 260mg of it. Therefore, a portion is important to be decided for this.
Leafy Green Vegetables like Spinach and Swiss Chard
It also has a great value as far as magnesium-rich food content is concerned. It can cover up to 20% of the daily value required for the intake of magnesium. A half cup of boiled spinach might contain more than 70mg of magnesium while the same quantity of swiss chard contains 75mg of magnesium as well.
Soy Milk and Black Beans
These two food products can also be counted in the list of magnesium-rich food products. Soy milk is the readiest to use products and an easy to get product rich in magnesium while black beans can be cooked in addition to other food products as well. Both the products combine to provide around 30% of the daily value need for magnesium intake. You can simply drink the soy milk while black beans can be soaked in water and then consumed or used in other products as well.
Peanut Butter and Whole Peanut
Both these are an excellent source of various kinds of minerals required for the body. They can also provide magnesium up to 13.5% of the daily value. Peanut whole can be consumed in any way possible while you can consume peanut butter by using it between the slices to make a toast or something else. You can even make a peanut flavored salad dressing or a satay sauce. It is also often used in homemade cookies, cakes, and desserts.
There are also various products such as Whole Wheat Bread, Avocado, Brown Rice, Baked Potatoes, yogurt which can provide enough minerals for the body if taken in proper quantity.
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