Magnesium Rich Foods

Magnesium is an essential mineral required by our body. It is one of the seven macrominerals that are required in large amounts, including calcium, potassium, sodium, chlorine, phosphorous, and sulphur. Inside body, this macromineral performs many important functions and its deficiency can cause various disorders.

magnesium-rich-foods

Magnesium is required in every age group. In children and during growing age, magnesium is needed for building strong bones and supporting growth. It also contributes toward proper physical and mental growth. Similarly, in women magnesium deficiency can cause weaker bones and osteoporosis. During pregnancy, its deficiency can cause preeclampsia and even premature labour. In middle ages, magnesium is required for regulating blood pressure, blood sugar levels, normalizing heart rhythm, reducing the risk of diabetes, heart attack, and osteoporosis.

Recommended Dietary Allowances (RDAs) for Magnesium

Age

Male

Female

Pregnancy

Lactation

Birth to 6 months

30 mg*

30 mg*

7–12 months

75 mg*

75 mg*

1–3 years

80 mg

80 mg

4–8 years

130 mg

130 mg

9–13 years

240 mg

240 mg

14–18 years

410 mg

360 mg

400 mg

360 mg

19–30 years

400 mg

310 mg

350 mg

310 mg

31–50 years

420 mg

320 mg

360 mg

320 mg

51+ years

420 mg

320 mg

Vegetarian Food Sources of Magnesium

Magnesium is found in various foods. Foods which are fibrous, generally contain it. But food processing techniques can reduce or destroy magnesium. For example, refining out wheat bran and germ from wheat grains, lowers the magnesium content by 80 percent. Similarly overcooking, boiling significantly lowers magnesium content.

Food

Milligrams (mg) per Serving

Almonds, dry roasted, 28 gms

80

Spinach, boiled, ½ cup

78

Cashews, dry roasted, 28 gms

74

Peanuts, oil roasted, ¼ cup

63

Cereal, shredded wheat, 2 large biscuits

61

Soymilk, plain or vanilla, 1 cup

61

Black beans, cooked, ½ cup

60

Peanut butter, smooth, 2 tablespoons

49

Bread, whole wheat, 2 slices

46

Avocado, cubed, 1 cup

44

Potato, baked with skin, 3.5 ounces

43

Rice, brown, cooked, ½ cup

42

Yogurt, plain, low fat, 8 ounces

42

Breakfast cereals, fortified with 10% of the DV for magnesium

40

Oatmeal, instant, 1 packet

36

Kidney beans, canned, ½ cup

35

Banana, 1 medium

32

Milk, 1 cup

24–27

Raisins, ½ cup

23

Broccoli, chopped and cooked, ½ cup

12

Rice, white, cooked, ½ cup

10

Apple, 1 medium

9

Carrot, raw, 1 medium

7

You can protect yourself from magnesium deficiency by having well balanced diet that includes green leafy vegetable, cereals, dry fruits, legumes, fruits and milk. Along with that, try not consume too much sugar, soda, salt, protein, and fatty food. These are not only junk foods, which are health hazard but also depletes magnesium from body.

For example, fat blocks absorption of magnesium in body; salt, sugar causes excretion of magnesium through kidney. Carbonated cold drinks also causes magnesium deficiency as it contains large amount of sugar and phosphates. Phosphate has tendency to combine with magnesium thus making less availability of magnesium for absorption. Certain diseases, and intake of medicines (contraceptive pills, diuretics, insulin, antibiotics) increases demand of magnesium in body.

Even calcium supplementation without enough magnesium can cause loss of magnesium. It is also important to note, approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body. Therefore try to have good fibrous diet, which is well balanced and nutritious, to avoid deficiency of various essential nutrient in body and at the same time give up habit of consuming junk foods.

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