Magnesium is beneficial for maintaining the body’s metabolism, producing enzymes, maintaining bone, muscle, and heart health, as well as reducing the risk of diabetes and heart disease. In order to get these benefits, we have to consume the type of food that contains magnesium.
Everyone needs to meet their daily nutritional needs, including the mineral magnesium. Adult men are recommended to consume approximately 350 mg of magnesium per day. While women, 300 mg magnesium per day. For children and adolescents, magnesium should be consumed as much as 95-250 mg per day.
Magnesium deficiency can cause muscle cramps, nausea, and fatigue. If severe, magnesium deficiency can even lead to high blood pressure, heart rhythm disorders, seizures, electrolyte disorders, and even coma. Therefore, in order not to lack magnesium, you need to have enough intake from food.
Here are some foods that are high in magnesium, to meet your daily nutritional needs:
- Dark brown
One of the foods rich in magnesium is black chocolate. In one black chocolate bar weighing 1 ounce (28 grams), there is about 65 mg of magnesium. In addition, black chocolate is also rich in antioxidants, iron, and prebiotic fiber that serve to maintain intestinal health.
One large banana contains about 35 mg of magnesium. However, as much as possible avoid making bananas into juice. The process of refining bananas into juice has the potential to deplete some of the essential nutrients contained in them.
- Tofu and tempeh
Soybeans processed into tempeh, tofu, and soy milk also contain high magnesium. There is approximately 60 mg of magnesium in 100 grams of tofu or tempeh, and a glass of soybean milk. Not only that, soybeans and processed foods are also rich in calcium, iron, and selenium which are beneficial in boosting the immune system.
In addition to soybeans, almonds and cashews also contain high magnesium. In 1 ounce of the nut, there is about 80 mg of magnesium. In addition to magnesium, these nuts also contain good fiber and fat which can reduce bad cholesterol and keep blood sugar levels stable.
- Whole wheat
If you like to consume whole wheat cereal for breakfast, then you can avoid magnesium deficiency. The reason is, there is about 65 mg of magnesium per ounce of whole wheat. Not only that, whole wheat also contains a lot of selenium, B vitamins, and fiber.
- Green vegetables
Green vegetables, such as spinach and broccoli, are rich in magnesium. In half a bowl of spinach, there is about 80 mg of magnesium. While in half a bowl of broccoli, contains approximately 12 mg of magnesium.
There is many fish that contain magnesium, one of which is salmon. Three ounces of salmon contains about 25 mg of magnesium. In addition, this fish is also rich in omega-3, B vitamins, protein, and potassium which can reduce the risk of stroke and heart disease. If you do not like salmon, you can replace it with mackerel.
It is vital to ensure that the fish you are consuming is cooked until completely cooked, as raw or semi-cooked fish may still contain germs or parasites that can cause infections.
24th September 2020 19:19