Magnesium is an essential mineral required for good health and normal function. Fortunately, magnesium can be found in a variety of foods, including whole grains. Consuming a variety of foods rich in magnesium daily will help you meet your recommended daily intake. Consult a registered dietitian for a full list of magnesium-rich grains and other foods.
Grains and Magnesium
Unrefined whole grains that have their bran and germ are the richest sources of magnesium among grains. Examples include wheat bran, rice bran and oat bran. One-third cup of bran cereal provides 81 mg of magnesium. One-fourth cup of oat bran provides 55 mg of magnesium. Other magnesium-rich grains include raw wheat germ, oatmeal, quinoa and buckwheat. In addition to magnesium, whole grains are significant sources of fiber, selenium, potassium and other essential minerals.
Magnesium Function
Magnesium is required for muscle, nerve and heart function. The mineral is predominantly found in your cells, bones, tissues and organs. Other functions include immunity, metabolism and protein synthesis. Those with poor diets, chronic diarrhea, severe vomiting or steatorrhea may need more magnesium, according to the University of Pittsburgh Medical Center. The use of diuretics and antibiotics may also cause a magnesium deficiency.
Daily Recommendations
Men need 420 mg of magnesium daily, while women need 320 mg. You can obtain adequate amounts of magnesium by consuming a balanced diet. Eat three to five servings of whole grains every day. A typical serving of whole grains is equivalent to a half cup of cooked brown rice or a slice of whole-wheat bread. In addition, eat other magnesium-rich foods, such as legumes, nuts, seeds, vegetables and fruits. Eat five servings of various fruits and vegetables daily.
Diet Tips
Unrefined grain products provide significantly higher amounts of magnesium than refined products. Choose whole-grain breads, pasta, breads and rice products over white or refined products. Read labels carefully to ensure that whole grains are the first ingredient. Look for products that provide high amounts of magnesium per serving -- 10 to 19 percent of the recommended daily value.
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