Food Sources of Magnesium
Magnesium is naturally available in plant and animal foods, and we mention the following:
Dark green leafy vegetables: such as: spinach, kale, Swiss chard , and collard greens. They can be eaten raw or cooked, as they are rich in magnesium, vitamins, and other minerals, and have many health benefits.
It is also very low in calories. For example, one cup of raw curly cabbage contains 7 milligrams of magnesium, equivalent to 1.7% of the daily value, while providing the body with only seven calories.
Nuts and seeds: such as: almonds, cashews, peanuts, and pumpkin seeds. For example, roasted almonds contain 80 milligrams of magnesium in an amount weighing 28 grams, and this meets approximately 19% of the daily amount of magnesium.
Free or low-fat milk: Milk is a good source of magnesium. As 170 milliliters of it provides the equivalent of 28.9 milligrams of magnesium, which is equivalent to 7.6% of the daily value, according to what was stated by the United States Department of Agriculture (USDA).
Dark chocolate: A piece weighing 28 grams contains 64 milligrams of magnesium, which meets 16% of the reference daily intake (RDI) of it. In addition, dark chocolate provides many benefits because it contains iron, copper, manganese, and fiber. Prebiotics and antioxidants.
Legumes: Legumes are very nutritious plants. Examples include: lentils, fava beans, chickpeas, peas, and soybeans.
They are rich in magnesium. One cup of cooked black beans provides 120 milligrams of magnesium, equivalent to 30% of the daily reference amount for it.
In addition, legumes contain many other nutrients in high quantities. Such as: potassium, iron, and protein; As it is considered a major source of it for vegetarians , it is also rich in fiber and low in the glycemic index.
Whole grains: such as: wheat, oats, and barley, in addition to buckwheat and quinoa.
For example, an amount weighing 28 grams of dry buckwheat contains 65 milligrams of magnesium, which is equivalent to 16% of the reference daily amount. In addition, whole grains provide a large amount of B vitamins, selenium, manganese, and fiber. [4]
Fatty fish: Fish are very nutritious foods, especially the fatty types. Such as: salmon, mackerel, and halibut, and they also contain a high percentage of magnesium.
For example, salmon provides 53 milligrams of magnesium in a piece of fillet weighing 178 grams, which meets 13% of the reference daily amount of it. In addition, fish contains protein, potassium, selenium , B vitamins, and other elements.
Avocado: One piece contains 58 milligrams of magnesium, equivalent to 16% of the daily requirement, in addition to the healthy fats it provides, vitamin K, and the B group of vitamins.
When can you take Magnesium Supplements?
The doctor may advise you to consume magnesium supplements if you suffer from a deficiency, or from some health problems that taking these supplements can help improve, such as: constipation, indigestion, high blood pressure during pregnancy, irregular heartbeat, asthma, and headaches.
Osteoporosis, chronic fatigue syndrome (Chronic fatigue syndrome), in addition to cerebral palsy (Cerebral palsy), and it should be noted that there is a group of people who are at greater risk of developing magnesium deficiency than others; Such as those who suffer from Crohn ‘s disease, wheat allergy, and type 2 diabetes, in addition to those who use proton pump inhibitors to relieve stomach acid reflux. They have, as these medications are associated with low magnesium levels.
Magnesium Functions in the Body
Magnesium is an important mineral for performing body functions. Among them are the following:
Maintaining a healthy heartbeat: magnesium resists the effect of calcium; Which stimulates muscle fibers to contract, leading to heart muscle contractions , while magnesium helps these cells to relax, and thus the balance between the movements of calcium and magnesium maintains a healthy heartbeat.
Helping regulate muscle contractions: Magnesium helps relax muscles, as we mentioned previously. It acts as a natural inhibitor of calcium , and magnesium competes with it for its attachment points to proteins. Such as:
Troponin C (Troponin C) and myosin (Myosin), which leads to muscle relaxation, instead of contraction.
Other Functions: We mention in the following points other functions of magnesium:
It is involved in the work of all enzyme systems responsible for energy transfer, of which magnesium is an essential part.
- It contributes to the function of the parathyroid gland and the absorption of calcium.
- Supports immune system health.
- Helps regulate blood sugar levels.
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