Magnesium is a mineral that is recognized as essential for the body. Our body requires magnesium since it is the one responsible in strengthening our teeth and our bones. Aside from this, magnesium is also needed in order to relax muscles after contraction and as well as in improving the transmission of the nerve signals. Other benefits of magnesium in our health include the maintenance of the integrity of the immune system, the production of enzymes that are responsible in metabolizing energy and as well as the regulation of the blood pressure.
However, acquiring magnesium for our body’s use can be quite a challenge since only a few of us are aware of the great food sources for this important mineral. According to health experts and nutritionists, an average adult man is required of 420 mg of magnesium every day. As for an adult woman, she is expected to have 320 mg of the said mineral. As for children under three years old, they are required to have at least 80 mg of magnesium per day while adolescent girls require 360 mg and 410 mg for teenage boys. One way of completing this daily requirement is through the food that we are eating since our diet is capable of providing at least 20% of the total DV (daily value) of a nutrient. But the question is; what foods are great sources of the mentioned mineral? Below are some examples of foods that contain magnesium.
Discovering Magnesium in Foods
Eating the right type of foods can actually be sufficient in providing us the daily requirement for all the nutrients our body needs. However, it is important for us to learn the nutrient value of each food we include in order diet in order for us to identify what minerals we are providing for our body. Some of the foods that are high in magnesium content include the following:
• Seeds and Nuts – these food sources are considered to be one of the top sources of the mineral magnesium. Specifically, the pumpkin seeds are the ones that can provide the highest amount of the said mineral. A ¼ cup of pumpkin seeds can already provide us with 185 mg or approximately almost half of the percentage of the recommended daily value for magnesium. Other types of seeds that contain significant amount of magnesium include sesame and sunflower seeds. ¼ cup of these seeds already contains roughly 126 mg of magnesium. This is approximately 30% of the daily recommended value. Most nuts and seeds contain similar amounts of nutrients and minerals. This is true with magnesium since ¼ cup of raw almonds also contain 100 mg of magnesium, which is similar to cashew nuts. This is roughly 22 to 25% of the daily value.
• Legumes and Beans – Aside from nuts and seeds, legumes and beans are also considered good sources of magnesium. Black and soybeans are the one recognized as the richest sources of magnesium under the legume family. Each of these beans can provide 30 percent of the daily value for the mineral. In addition to these, navy, pinto, lima and kidney beans are also capable of offering at least 20% of the total body requirement of magnesium. These percentages are all based on a cup of cooked serving.
• Whole Grains and Vegetables – Magnesium can also be acquired from eating vegetables and who grains. Two of the most common sources of this mineral under vegetable are the spinach and the Swiss chard. Both of these are dark green leafy vegetables, which are recognized as excellent sources of magnesium. A cup serving of these veggies can provide approximately only 50 calories and can also offer 150 mg of magnesium. This is approximately 40 % of the daily value. Whole grains such as quinoa, millet, brown rice and buckwheat are also classified as good providers of magnesium. Half a cup of quinoa and a cup of brown rice, buckwheat and millet can contain roughly 25% of the recommended value of magnesium.
• Fish Meat – aside from plant sources, fish meat can also be considered a good source of magnesium. Certain types of fish such as the Chinook salmon and the white halibut contain significant amount of magnesium for the diet. A serving of the Chinook salmon (4 oz, cooked) can provide 138 mg of magnesium. This is nearly 35% of the daily requirement for magnesium. On the other hand, the same serving of white halibut can contain 120 mg which is more than 30% of the daily value.
• Tomatoes – tomatoes are also considered great sources for magnesium. These fruit vegetables can be made into a paste wherein a cup can already contain approximately 130 mg of magnesium. This is also nearly 35% of the required source of magnesium in one day.
These are some of the foods that can be considered as great sources of magnesium. Learning about these food sources can definitely help us increase our intake of magnesium, which can provide great results to our health. The lack of magnesium in the body can result to certain types of health problems such as those that affect the bones, the immune system, the muscles and as well as the blood sugar level. Adequate intake of this mineral can likewise prevent the incidence of hypertension, which is considered to be one of the most common complaints of people all over the world. Aside from this, adequate intake of magnesium can also lower the risk of experiencing cardiovascular diseases.