Magnesium is essential for muscle, nerve, heart, and immune system functions, as well as maintaining proper blood sugar levels and blood pressure. It can be found in nuts, legumes, vegetables, grains, and fish. Dietary supplements are also available. The recommended daily intake varies based on age and gender. Magnesium deficiency can cause various health problems.
An essential mineral for maintaining good health, magnesium is necessary for the body’s muscle, nerve, heart, and immune system functions. It also helps maintain proper blood sugar levels and blood pressure. There are many different sources of magnesium; It is found in many foods, especially certain nuts, legumes, vegetables, and grains. Those concerned about their magnesium intake can also take dietary supplements.
A variety of nuts are good sources of magnesium. According to the US National Institutes of Health Office of Dietary Supplements, 1 ounce of dry roasted almonds contains 80 mg of magnesium. An ounce of dry roasted cashews has 75 mg and mixed nuts contain 65 mg. Peanuts (50 mg per ounce) and peanut butter (50 mg per 2 tablespoons) are also among the good sources of magnesium.
Soybeans and spinach have the highest levels of magnesium among vegetables. Half a cup of cooked frozen spinach or cooked soybeans each provides 75 mg of magnesium. Other sources of magnesium include a medium baked potato with skin on (50 mg), 1/2 cup of cooked black-eyed peas (45 mg), and 1/2 cup of mashed avocado (35 mg).
The legume family also features several magnesium-rich foods. Baked beans contain 40 mg per 1/2 cup. Lentils, kidney beans and pinto beans have 35 mg per 1/2 cup cooked serving.
Fish is another source of magnesium. Halibut has one of the highest levels of magnesium at 90 mg per 3 ounces cooked. One hundred and fifty grams of crab nets have 50 mg of magnesium, while 10 steamed scallops, six shrimps and 12 oysters have 40 mg of magnesium each.
Food is the best source of magnesium, but people who don’t eat enough magnesium-rich foods often turn to a dietary supplement. The Institute of Medicine of the National Academy of Sciences recommends different levels of daily magnesium intake based on age and gender. Children of both sexes should achieve 80 mg daily between 1 and 3 years, 130 mg between 4 and 8 years, and 240 mg between 9 and 13 years. Men ages 14 to 18 should consume 410 mg daily, 400 mg daily for those ages 19 to 30, and 420 mg for men ages 31 and older. For women, the recommendations are 360 mg daily for ages 14-18, 310 mg for ages 19-30, and 320 mg for women 31 and older.
Good health depends on getting adequate magnesium on a daily basis. A minimum of 300 biochemical reactions in the body require magnesium according to the Office of Dietary Supplements. Magnesium deficiency can cause problems ranging from weakness and nausea to dizziness and seizures.
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