Magnesium-Rich Food Information

Best source of magnesium

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Beneficial Dietary Allowances for adults:

  • Males: 400-420 mg
  • Girls: 310-320 mg

How a lot magnesium is in your meals?

  • Pumpkin seed – kernels: Serving Measurement 1 oz, 168 mg
  • Almonds, dry roasted: Serving Measurement 1 oz, 80 mg
  • Spinach, boiled: Serving Measurement ½ cup, 78 mg
  • Cashews, dry roasted: Serving Measurement 1 oz, 74 mg
  • Pumpkin seeds in shell: Serving Measurement 1 oz, 74 mg
  • Peanuts, oil roasted: Serving Measurement ¼ cup, 63 mg
  • Cereal, shredded wheat: Serving Measurement 2 massive biscuits, 61 mg
  • Soymilk, plain or vanilla: Serving Measurement 1 cup, 61 mg
  • Black beans, cooked: Serving Measurement ½ cup, 60 mg
  • Edamame, shelled, cooked: Serving Measurement ½ cup, 50 mg
  • Darkish chocolate -60-69% cacoa: Serving Measurement 1 oz, 50 mg
  • Peanut butter, easy: Serving Measurement 2 tablespoons, 49 mg
  • Bread, entire wheat: Serving Measurement 2 slices, 46 mg
  • Avocado, cubed: Serving Measurement 1 cup, 44 mg
  • Potato, baked with pores and skin: Serving Measurement 3.5 oz, 43 mg
  • Rice, brown, cooked: Serving Measurement ½ cup, 42 mg
  • Yogurt, plain, low fats: Serving Measurement 8 oz, 42 mg
  • Breakfast cereals fortified: Serving Measurement 10% fortification, 40 mg
  • Oatmeal, immediate: Serving Measurement 1 packet, 36 mg
  • Kidney beans, canned: Serving Measurement ½ cup, 35 mg
  • Banana: Serving Measurement 1 medium, 32 mg
  • Cocoa powder- unsweetened: Serving Measurement 1 tablespoon, 27 mg
  • Salmon, Atlantic, farmed: Serving Measurement 3 oz, 26 mg
  • Milk: Serving Measurement 1 cup, 24-27 mg
  • Halibut, cooked: Serving Measurement 3 oz, 24 mg
  • Raisins: Serving Measurement ½ cup, 23 mg
  • Rooster breast, roasted: Serving Measurement 3 oz, 22 mg
  • Beef, floor, 90% lean: Serving Measurement 3 oz, 20 mg
  • Broccoli, chopped & cooked: Serving Measurement ½ cup, 12 mg
  • Rice, white, cooked: Serving Measurement ½ cup, 10 mg
  • Apple: Serving Measurement 1 medium, 9 mg
  • Carrot, uncooked: Serving Measurement 1 medium, 7 mg

Normally wealthy sources of magnesium are greens, nuts, seeds, dry beans, entire grains, wheat germ, wheat and oat bran. The really useful dietary allowance for magnesium for grownup males is 400-420 mg per day. The dietary allowance for grownup girls is 310-320 mg per day.

For extra info please go to The U.S. Division of Agriculture’s (USDA’s) Nutrient Database web site (see References) which lists the nutrient content material of many meals and the place you’ll be able to search a complete listing of meals for magnesium content material.

Can an excessive amount of or too little magnesium be dangerous?

The magnesium that’s naturally current in meals shouldn’t be dangerous and doesn’t have to be restricted. Magnesium in dietary dietary supplements and medicines shouldn’t be consumed in quantities above the higher restrict, except really useful by a healthcare supplier. Cramps and diarrhea are widespread unwanted side effects.

Magnesium deficiency

A deficiency resulting from low dietary consumption shouldn’t be widespread in wholesome folks. Nevertheless, ongoing low intakes or extreme losses of magnesium resulting from sure well being situations, power alcoholism, Crohn’s illness, celiac illness, or intestinal surgical procedure, and/or the usage of sure medicines, can result in magnesium deficiency.

The early indicators of magnesium deficiency embrace:

  • Lack of urge for food.
  • Nausea.
  • Vomiting.
  • Fatigue.
  • Weak point.

As magnesium deficiency will get worse, different signs could happen, together with:

  • Numbness.
  • Tingling.
  • Muscle contractions and cramps.
  • Seizures.
  • Character adjustments.
  • Irregular coronary heart rhythms.
  • Coronary spasms.

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