One of the very essential nutrients for the human body is magnesium. Several metabolic functions in our body rely on magnesium and it also plays a major role in the production and transport of energy in the body. Many researches have even indicated that magnesium is important in checking the risk of cardiovascular disease. The magnesium requirement of body varies according to age; say children under the age of three should consume about 80 mg of magnesium. Adolescents require 360-410 mg of magnesium and almost similar is the magnesium requirement in adults as well. In this article, we intend to make you aware of the foods containing magnesium.
Magnesium Rich Foods
Green vegetables are a rich source of magnesium. Spinach, broccoli and peas contain a very high amount of the nutrient. Even one-cup serving of any of these foods provides as much as 150 mg of magnesium to the body.
Whole grains prove to be another excellent source of magnesium. Brown rice, millet, whole wheat bread and other grain food contains good amount of magnesium. At least 24 mg of magnesium is consumed by the body through whole grains.
- 1/2 cup brown long-grained cooked rice has 40 mg of magnesium
- 3/4 cup bran flakes contains 40 mg of magnesium
- 1 cup instant oatmeal contains 55 mg of magnesium
Fish has very high magnesium content. For instance, as much as 170 mg of magnesium can be added to your diet (per serving) by consuming Halibut. Then, a ½-can of tuna fish contains 28 mg of magnesium. At the same time, fish is very high on protein and other nutrients as well.
Eating beans is an excellent and inexpensive way of adding magnesium to your diet. White beans, black beans, pinto beans and lima beans are very rich in the said nutrient. In fact, over 100 mg of magnesium is contained in a one-cup serving of beans.
Tomato paste is also a simple way to add the required amount of magnesium in your diet. You just have to cook your vegetables and meats in tomato paste to make them magnesium-rich. Over 130 mg of magnesium is present in one cup of tomato paste.
Most of the dairy products are very high on nutrition content, which includes magnesium. 8 oz. plain, skim yogurt contains about 45 mg of magnesium. 24 mg of magnesium is present in one cup of whole milk.
Some desserts are a delectably rich source of magnesium. For instance, 4 oz. chocolate pudding contains 24 mg of magnesium and 1.5 oz. milk chocolate candy bar accounts for 28 mg. Those who want to keep their weight in check can rely on other sources of magnesium.
Some of the fruits are also rich in magnesium. For example, 1/4 cup seedless raisins have 25 mg of magnesium, while 30 mg of magnesium is present in a middle-sized banana. Fresh apricots are another good source of magnesium.
Nuts are a supremely rich source of magnesium. Almonds, Brazil nuts, cashews, and pine nuts have high magnesium content. 2 oz of any of these nuts provide for a sufficient magnesium supply to your body.