|
Foods High in Magnesium
Food sources of magnesium are important
Eating enough foods high in magnesium may help you avoid health complications.
Getting magnesium
from your diet is recommended before trying magnesium supplements.
There are magnesium rich foods
which are good sources of magnesium.
Before introducing more foods with magnesium into your diet, you should be aware of how much
magnesium you should be consuming everyday.
Here are the recommended daily intakes of magnesium:
Age
|
Daily Magnesium (mg)
|
1-3 years |
80 |
4-8 years |
130 |
9-13 years |
240 |
14-18 years Male |
410 |
14-18 years Female |
360 |
Adult female |
310 |
Adult male |
400 |
Whenever you're searching for foods with high amounts of vitamins, minerals and antioxidants,
you'll notice a recurring theme. Vegetables are usually always high on the list.
It's no secret
that getting your 5 servings of veggies and fruits is still recommended for many health issues.
High on the list of magnesium foods is green vegetables like spinach.
Beans, nuts, and whole
grains are also good sources of magnesium. Incorporating these foods into your diet everyday will
ensure you meet the necessary requirements.
Foods and their approximate amount of magnesium.
Examine your diet. See if you need
to add some of these foods to increase your daily intake of magnesium.
1 oz is approximately 28 grams.
Nuts
Brazil nuts are known as a great source of magnesium. They are also one of the best sources of
selenium. Selenium is an essential micronutrient.
1 oz of these nuts has approximately 105 mg of magnesium.
If you can't find Brazil nuts in your supermarket, other types of nuts have good amounts of
magnesium.
1 oz of almonds has almost 80 grams of magnesium, and other mixed nuts including regular peanuts
have 50 to 70 grams of magnesium per 1 oz.
Fish
Fish is another great source of magnesium. Halibut contains 90 grams of magnesium in a 3 oz
piece. Tuna, which is more popular has 55 grams of magnesium per 3 oz.
Vegetables
Dark green vegetables like spinach are a good sources of magnesium. 1 half cup of cooked spinach
has 80 grams of magnesium.
Other good vegetable sources are beans. Soybeans, white beans and black beans supply good amounts
of magnesium. 1 half cup of each will supply 60 to 80 grams of magnesium.
Cereal
Another food rich in magnesium is bran cereal. Different types of brand cereals will supply you
with over 100 grams of magnesium per 1 oz. It's important to remember to avoid cereals with added
sugar.
These are some of the best foods with magnesium. Anytime you need to improve your health, adding
vegetables to your diet is always beneficial.
Do your best to meet your daily magnesium requirement from
your diet. If you can't, find a good quality magnesium supplement.
Return from Foods high in Magnesium to Magnesium Facts Main Page
Return from Foods high in Magnesium to Health Supplements Homepage
|
Enjoy This Site?
Then why not use the button below, to add us to your favorite bookmarking service?
|
