Every organ in the human body requires magnesium to function normally, according to information provided by the University of Maryland Medical Center. This essential mineral allows your body to maintain the proper level of other minerals including calcium, potassium and zinc. The UMM explains individuals eating a typical diet in the United States may not obtain a sufficient amount of magnesium from food, but rarely are truly deficient in magnesium. However, certain medications and health conditions like hyperthyroidism may cause magnesium deficiencies requiring supplementation.
Beans, Greens and Grains
A variety of beans and greens offer you a rich source of magnesium for your daily diet. The Dietary Guidelines for Americans furnishes a list of greens, beans and grains rich in magnesium and the amount of magnesium and calories in each. The foods that contain the most magnesium on this list are: one ounce of ready-to-eat 100 percent bran cereal, 103mg of magnesium and 74 calories; ¼ cup of dry quinoa, 89mg of magnesium and 159 calories; ½ cup of canned spinach with 81mg of magnesium and 25 calories; and a ½ cup of cooked soybeans with 74mg of magnesium and 149 calories.
Nuts and Seeds
Eat nuts and seeds to add milligrams of magnesium to your daily diet. The Dietary Guidelines for Americans provides a list of magnesium rich nuts and seeds in one ounce portions. The richest sources of magnesium in this food category are: roasted pumpkin seed kernels with 151mg of magnesium and 148 calories; Brazil nuts, 107mg of magnesium and 186 calories; pine nuts with 71mg of magnesium and 191 calories.
Seafood
Certain varieties of seafood provide a rich source of magnesium. The Dietary Guidelines for Americans supplies a list of seafood in 3 ounce portions with the amount of magnesium and calories in each including: cooked halibut with 103 mg of magnesium and 119 calories; cooked walleye Pollock with 62mg of magnesium and 96 calories; and yellowfin tuna with 54mg of magnesium and 54 calories.
Magnesium Supplements
Magnesium is recommended as a dietary supplement for individuals with a magnesium deficiency and may be prescribed by your doctor or purchased without a prescription. Magnesium supplements come in a variety of forms including powder, capsules and enteric coated tablets. The University of Maryland Medical Center warns taking this supplement may interact negatively with a number of medications and supplements including antibiotics, blood pressure medications, diuretics and hormone replacement therapy. Drugs.com advises talking with your health care professional before combining magnesium supplements with licorice.
Member Comments