Magnesium is an essential mineral for nutrition. It is found naturally in a variety of foods including colorful fruits and vegetables. Consuming a varied diet that incorporates all the major groups of food pyramid will ensure you get adequate magnesium daily. Consult a registered dietitian for a full list of healthy foods that provide magnesium and other essential nutrients.
Magnesium Function
Magnesium is necessary for regular contraction and relaxation of the muscles. It is also responsible for healthy nerve function, bone health and immune function. All organs in the body, including the heart and kidneys, require magnesium for regular function. Lack of magnesium in your diet can lead to hypomagnesemia, or a deficiency. Signs and symptom associated with a magnesium deficiency include muscle spasms and weakness, abnormal heart rhythms, low blood pressure, seizures and sleep disorders.
Vegetables and Fruits
Vegetables that contain green pigment, or chlorophyll, provide natural sources of magnesium. Some examples of green leafy vegetables include spinach, broccoli, bok choy, Swiss chard and okra. One-half cup of cooked spinach provides 75 mg of magnesium, which is 20 percent of the daily value (DV) . Foods that provide more than 20 percent of the daily value of a particular nutrient are considered a rich source. The same serving size of chopped Swiss chard also provides 75 mg of magnesium and 20 percent of the DV. One-half cup of okra provides 47 mg of magnesium and about 14 percent of the DV. Fruits that provide significant sources of magnesium include avocados, dried apricots and bananas. One cup of pureed avocados provides 70 mg of magnesium and 18 percent of the DV. One medium-sized banana provides 32 mg of magnesium and 8 percent of the DV. In addition to magnesium, fruits and vegetables are also sources of many vitamins, other minerals and antioxidants.
Other Sources
Other vegetarian sources of magnesium include legumes, whole-grains, nuts, seeds and soy products. Legumes include dried beans and peas such as black-eyed peas, soybeans, lentils, kidney beans and lima beans. One-half cup of cooked lima beans provides 63 mg of magnesium and 15 percent of the DV. Bran cereals, oatmeal, whole wheat flour, brown rice and millet are some examples of whole-grains that also provide magnesium. Nuts and seeds such as almonds, cashews, black walnuts, hazelnuts and squash seeds are other vegetarian sources of magnesium. One ounce, or 23, almonds provides 78 mg of magnesium and 20 percent of the DV.
Magnesium Recommendations
Exact magnesium requirements may vary based on different lifestyle factors including age, sex and activity level. A registered dietitian can help you determine your exact magnesium and other nutritional needs. Adult males require 400 to 420 mg of magnesium daily while adult women require 310 to 320 mg daily. If you take magnesium supplements, do not take more than 100 mg daily, recommends the Linus Pauling Institute. Older adults may require a supplement to ensure their magnesium needs; however older adults should avoid taking more than 350 mg daily of magnesium supplements.
Member Comments