Magnesium in food is
something general and necessary for our health but we don't know exactly where
we can find it. Green vegetables (especially spinach) provide magnesium because
the center of the chlorophyll molecule contains magnesium. Other example for
good sources of magnesium is nuts (cashews and almonds) and seeds. Magnesium presented
in food is usual in dilute form. As with most nutrients, daily needs for magnesium
are unlikely to be met from a single serving of any single food. We take the needed dose
of magnesium daily by eating variety of fruits, vegetables and drinking water
with magnesium minerals (hard water). But in refined foods magnesium is low.
For example the whole-wheat bread has twice time much
magnesium then white bread because the magnesium-rich germ and bran are removed
when white flour is processed. Good feeding reduces good health for people. Too
much magnesium make difficult for the body to absorb the calcium. Not enough
magnesium can lead to hypomagnesemia with irregular heartbeats, high blood pressure
and muscle spasms. Here you can see some food and the amount of magnesium in
them:
- spinach (1/2 cup) = 80 milligrams (mg)
- peanut butter (2 tablespoons) = 50 mg
- black-eyed peas (1/2 cup) = 45 mg
- milk: low fat (1 cup) = 40 mg
Foods provided magnesium:
Eating a wide variety of legumes, nuts, whole grains, and vegetables will help you meet your daily dietary need for magnesium. The daily necessary quantity of magnesium is 400 mg. And we take it from a lot of foods and water. Selected food sources of magnesium are listed in here:
FOOD |
Milligrams (mg) |
% Daily Value |
Halibut, cooked, 3 ounces |
90 |
20 |
Almonds, dry roasted, 1 ounce |
80 |
20 |
Cashews, dry roasted, 1 ounce |
75 |
20 |
Soybeans, mature, cooked, S cup |
75 |
20 |
Spinach, frozen, cooked, S cup |
75 |
20 |
Nuts, mixed, dry roasted, 1 ounce |
65 |
15 |
Cereal, shredded wheat, 2 rectangular biscuits |
55 |
15 |
Oatmeal, instant, fortified, prepared w/ water, 1 cup |
55 |
15 |
Potato, baked w/ skin, 1 medium |
50 |
15 |
Peanuts, dry roasted, 1 ounce |
50 |
15 |
Peanut butter, smooth, 2 Tablespoons |
50 |
15 |
Wheat Bran, crude, 2 Tablespoons |
45 |
10 |
Blackeyed Peas, cooked, S cup |
45 |
10 |
Yogurt, plain, skim milk, 8 fluid ounces |
45 |
10 |
Bran Flakes, S cup |
40 |
10 |
Vegetarian Baked Beans, S cup |
40 |
10 |
Rice, brown, long-grained, cooked, S cup |
40 |
10 |
Lentils, mature seeds, cooked, S cup |
35 |
8 |
Avocado, California, S cup pureed |
35 |
8 |
Kidney Beans, canned, S cup |
35 |
8 |
Pinto Beans, cooked, S cup |
35 |
8 |
Wheat Germ, crude, 2 Tablespoons |
35 |
8 |
Chocolate milk, 1 cup |
33 |
8 |
Banana, raw, 1 medium |
30 |
8 |
Milk Chocolate candy bar, 1.5 ounce bar |
28 |
8 |
Milk, reduced fat (2%) or fat free, 1 cup |
27 |
8 |
Bread, whole wheat, commercially prepared, 1 slice |
25 |
6 |
Raisins, seedless, S cup packed |
25 |
6 |
Whole Milk, 1 cup |
24 |
6 |
Chocolate Pudding, 4 ounce ready-to-eat portion |
24 |
6 |
Source: dietary-supplements.info.nih.gov
health.allrefer.com en.wikipedia.org
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