What Are The Benefits Of Magnesium?
Magnesium is an essential mineral that plays a vital role in hundreds of biochemical reactions in the body. It's crucial for nerve and muscle function, blood sugar control, blood pressure regulation, and protein synthesis. Despite its importance, many people don't get enough magnesium in their diets.
- Muscle and nerve function: it helps transmit nerve signals and supports muscle contractions.
- Blood sugar control: it plays a role in insulin metabolism.
- Blood pressure regulation: it helps maintain healthy blood pressure levels.
- Protein synthesis: it's involved in building proteins.
- Bone health: it contributes to bone structure and strength.
- Energy production: it's involved in converting food into energy.
NIH (National Institutes of Health) recommends the daily intake of magnesium, it varies across different life stages:
- Children 4-8 years: 130 mg
- Children 9-13 years: 240 mg
- Teen boys 14-18 years: 410 mg
- Teen girls 14-18 years: 360 mg
- Adult men: 400-420 mg
- Adult women: 310-320 mg
- Pregnant teens: 400 mg
- Breastfeeding teens: 360 mg
- Pregnant women: 350-360 mg
- Breastfeeding women: 310-320 mg
Important note: while magnesium is essential, excessive intake from supplements can cause digestive issues. It's crucial to consult with your doctor before taking high-dose magnesium supplements.
Where Can You Find Magnesium?
Magnesium is found in a variety of foods, making it relatively easy to incorporate into your diet. Let's explore the delicious foods that can help you meet your magnesium needs. According to the USDA database:
- Sesame butter (3.5oz/100g): 357 mg of magnesium
- Brazilnut (3.5oz/100g): 351 mg of magnesium
- Chia seed (3.5oz/100g): 326 mg of magnesium
- Almond butter (3.5oz/100g): 268 mg of magnesium
- Almond (3.5oz/100g): 258 mg of magnesium
- Cashew nut (3.5oz/100g): 251 mg of magnesium
- Pine nut (3.5oz/100g): 206 mg of magnesium
- Buckwheat (3.5oz/100g): 203 mg of magnesium
- Peanut butter (3.5oz/100g): 193 mg of magnesium
- Blackeye pea (3.5oz/100g): 184 mg of magnesium
- Peanut (3.5oz/100g): 180 mg of magnesium
- Black bean (3.5oz/100g): 180 mg of magnesium
- Hazelnut / filbert (3.5oz/100g): 156 mg of magnesium
- Cannellini bean (3.5oz/100g): 154 mg of magnesium
- Red bean (3.5oz/100g): 152 mg of magnesium
- English walnut halves (3.5oz/100g): 142 mg of magnesium
- Einkorn grain (3.5oz/100g): 140 mg of magnesium
- Sorghum grain (3.5oz/100g): 136 mg of magnesium
- Chickpea (3.5oz/100g): 135 mg of magnesium
- Khorasan grain (3.5oz/100g): 130 mg of magnesium
- Oat (3.5oz/100g): 129 mg of magnesium
- Red rice (3.5oz/100g): 126 mg of magnesium
- Bulgur (3.5oz/100g): 119 mg of magnesium
- Brown rice (3.5oz/100g): 115 mg of magnesium
- Black rice (3.5oz/100g): 113 mg of magnesium
- Pistachio nut (3.5oz/100g): 110 mg of magnesium
- Wild rice (3.5oz/100g): 108 mg of magnesium
- Macadamia nut (3.5oz/100g): 107 mg of magnesium
- Lentil (3.5oz/100g): 107 mg of magnesium
- Millet grain (3.5oz/100g): 106 mg of magnesium
- Spinach (3.5oz/100g): 93 mg of magnesium
- Collard greens (3.5oz/100g): 49.5 mg of magnesium
- Soy milk, 1 cup (244g): 42.7 mg of magnesium
- Baby arugula (3.5oz/100g): 42.6 mg of magnesium
- Fonio grain (3.5oz/100g): 39.1 mg of magnesium
- Cheese, parmesan (3.5oz/100g): 34.9 mg of magnesium
- Cheese, swiss (3.5oz/100g): 33.4 mg of magnesium
- Hass avocado (3.5oz/100g): 32.8 mg of magnesium
- Kale (3.5oz/100g): 32.7 mg of magnesium
- Plantain (3.5oz/100g): 31.7 mg of magnesium
- Green bean (3.5oz/100g): 28.2 mg of magnesium
- Cheese, queso fresco (3.5oz/100g): 27.6 mg of magnesium
- Cheese, cheddar (3.5oz/100g): 26.8 mg of magnesium
- White rice (3.5oz/100g): 26.5 mg of magnesium
- Fish, sockeye salmon (3.5oz/100g): 26.1 mg of magnesium
- Sweet corn, yellow and white kernels (3.5oz/100g): 25.8 mg of magnesium
- Potatoes, russet (3.5oz/100g): 25.6 mg of magnesium
- Fish, Atlantic salmon (3.5oz/100g): 25.4 mg of magnesium
- Brussels sprouts (3.5oz/100g): 25 mg of magnesium
- Fish, tilapia (3.5oz/100g): 24.3 mg of magnesium
- Acorn winter squash (3.5oz/100g): 23.8 mg of magnesium
- Potatoes, red (3.5oz/100g): 23.6 mg of magnesium
- Shrimp (3.5oz/100g): 22.5 mg of magnesium
- Potatoes, gold (3.5oz/100g): 22.3 mg of magnesium
- Beef round, boneless (3.5oz/100g): 22.1 mg of magnesium
- Pork loin, boneless (3.5oz/100g): 22 mg of magnesium
- Chicken thigh, boneless (3.5oz/100g): 21.8 mg of magnesium
- Fish, haddock (3.5oz/100g): 21.1 mg of magnesium
- Broccoli (3.5oz/100g): 21 mg of magnesium
- Beets (3.5oz/100g): 21 mg of magnesium
- Fish, catfish (3.5oz/100g): 20.6 mg of magnesium
- Chicken ground (3.5oz/100g): 20.5 mg of magnesium
- Almond milk, 1 cup (244g): 20 mg of magnesium
- Cheese, ricotta (3.5oz/100g): 19.7 mg of magnesium
- Raspberry (3.5oz/100g): 19.1 mg of magnesium
- Sweet potato (3.5oz/100g): 19.1 mg of magnesium
- Pork ground (3.5oz/100g): 19 mg of magnesium
- Fish, Atlantic cod (3.5oz/100g): 18 mg of magnesium
- Cheese, feta (3.5oz/100g): 17.7 mg of magnesium
- Turkey ground (3.5oz/100g): 17.3 mg of magnesium
- Beef chuck, boneless (3.5oz/100g): 17 mg of magnesium
- Yellow summer squash (3.5oz/100g): 16.8 mg of magnesium
- Fish, pollock (3.5oz/100g): 16.1 mg of magnesium
- Mushroom, pioppini (3.5oz/100g): 16 mg of magnesium
- Kiwifruit, green (3.5oz/100g): 15.7 mg of magnesium
- Zucchini (3.5oz/100g): 15.3 mg of magnesium
- Oat milk, 1 cup (244g): 14.4 mg of magnesium
- Cauliflower (3.5oz/100g): 14.2 mg of magnesium
- Mushrooms, shiitake (3.5oz/100g): 14.1 mg of magnesium
- Mushroom, oyster (3.5oz/100g): 13.9 mg of magnesium
- Cabbage, green (3.5oz/100g): 13.9 mg of magnesium
- Asparagus (3.5oz/100g): 13.8 mg of magnesium
- Lettuce, cos or romaine (3.5oz/100g): 13.7 mg of magnesium
- Cabbage, bok choy (3.5oz/100g): 13.6 mg of magnesium
- Mushroom, king oyster (3.5oz/100g): 13.5 mg of magnesium
- Eggplant (3.5oz/100g): 13.5 mg of magnesium
- Pineapple (3.5oz/100g): 13.4 mg of magnesium
- Cabbage, red (3.5oz/100g): 13.3 mg of magnesium
- Cantaloupe (3.5oz/100g): 13 mg of magnesium
- Lettuce, green leaf (3.5oz/100g): 12.8 mg of magnesium
- Mushroom, enoki (3.5oz/100g): 12.8 mg of magnesium
- Mandarin (3.5oz/100g): 12.6 mg of magnesium
- Strawberry (3.5oz/100g): 12.5 mg of magnesium
- Carrot (3.5oz/100g): 12.4 mg of magnesium
- Lettuce, red leaf (3.5oz/100g): 12.4 mg of magnesium
- Lettuce, romaine (3.5oz/100g): 12.1 mg of magnesium
- Cherry (3.5oz/100g): 12.1 mg of magnesium
- Grape tomato (3.5oz/100g): 11.9 mg of magnesium
- Mushroom, lion's mane (3.5oz/100g): 11.7 mg of magnesium
- Yogurt (3.5oz/100g): 11.5 mg of magnesium
- Mushroom, maitake (3.5oz/100g): 11 mg of magnesium
- Red bell pepper (3.5oz/100g): 11 mg of magnesium
- Celery (3.5oz/100g): 10.9 mg of magnesium
- Navel orange (3.5oz/100g): 10.7 mg of magnesium
- Greek yogurt (3.5oz/100g): 10.7 mg of magnesium
- Mushroom, beech (3.5oz/100g): 10.5 mg of magnesium
- Orange bell pepper (3.5oz/100g): 10.4 mg of magnesium
- Mushroom, crimini (3.5oz/100g): 10.2 mg of magnesium
- Mushrooms, white button (3.5oz/100g): 10.2 mg of magnesium
- Cucumber (3.5oz/100g): 10.1 mg of magnesium
- Sour cream (3.5oz/100g): 10.1 mg of magnesium
- Honeydew (3.5oz/100g): 9.5 mg of magnesium
- Cottage cheese (3.5oz/100g): 9.2 mg of magnesium
- Mushroom, portabella (3.5oz/100g): 9 mg of magnesium
- Green bell pepper (3.5oz/100g): 9 mg of magnesium
- Onion (3.5oz/100g): 9 mg of magnesium
- Cream cheese (3.5oz/100g): 8.9 mg of magnesium
- Apricot (3.5oz/100g): 8.9 mg of magnesium
- Nectarine (3.5oz/100g): 8.8 mg of magnesium
- Red grape (3.5oz/100g): 7.1 mg of magnesium
- Roma tomato (3.5oz/100g): 8.1 mg of magnesium
- Yellow peach (3.5oz/100g): 8 mg of magnesium
- Green grape (3.5oz/100g): 8.6 mg of magnesium
- Black plum (3.5oz/100g): 6.6 mg of magnesium
- Green Anjou pear (3.5oz/100g): 6.5 mg of magnesium
- Lettuce, iceberg (3.5oz/100g): 6.3 mg of magnesium
- Blueberry (3.5oz/100g): 6.2 mg of magnesium
- Bartlett pear (3.5oz/100g): 5.7 mg of magnesium
- 1 chicken egg, grade A (50.3g): 5.7 mg of magnesium
- Red apple (3.5oz/100g): 4.7 mg of magnesium
