The Magnesium Content In Seafood

Seafood is one of the more nutritious animal-based protein sources. It is generally low in calories, cholesterol and fat, and the fat it does contain is often at least partly healthy omega-3 fats. Besides being a good source of protein, seafood also contains a number of essential vitamins and minerals, including zinc, vitamin D, iron, iodine and small amounts of magnesium.

Magnesium

Magnesium is an essential mineral that you need to consume in small amounts each day. Your body uses magnesium for producing energy, DNA, RNA and protein, as well as bones, teeth, chromosomes and cell membranes. Magnesium is also essential for making certain enzymes, immune system function, maintaining healthy blood pressure and blood glucose levels, muscle contraction, nerve impulses, keeping your heartbeat regular and regulating levels of certain vitamins and minerals in the body.

Magnesium Content in Seafood

Although many types of seafood contain magnesium, seafood isn't necessarily one of the best sources of magnesium. In a 3-oz. serving, cooked Alaska king crab contains 54 mg of magnesium, blue crab contains 28 mg, lobster 30 mg, shrimp 35 mg, catfish 23 mg, Pacific cod 26 mg, flatfish 49 mg, haddock 43 mg, halibut 91 mg, pollock and walleye 62 mg, ocean perch 33 mg, salmon 26 mg, rockfish 29 mg, orange roughy 32 mg, swordfish 29 mg, rainbow trout 27 mg and fresh yellowfin tuna tuna 54 mg.

Best Sources of Magnesium

The best sources of magnesium include almonds, cashews, spinach, soybeans and halibut, which provide approximately 20 percent of the daily value for magnesium per serving. Other good sources of magnesium include whole grains, wheat bran, oat bran, nuts, seeds, beans, chocolate, green leafy vegetables, milk, avocados, potatoes, dried apricots and bananas.

Considerations

Although most types of seafood contain only 5 to 10 percent of the daily value for magnesium, they can still help you meet your recommended intake along with other foods that make up a healthy diet. Women should aim to consume between 310 and 320 mg of magnesium per day and men should aim to consume between 400 and 420 mg per day, depending on their age: the larger amount is recommended for adults older than 31 years of age.