Best Magnesium Rich Foods Can Be Obtained From Nuts And Grains

People who consume magnesium rich foods in large quantities, such as nuts and seeds, is said may reduce the risk of stroke. This is revealed in the international analysis involving two hundred and fifty thousand people that the results were published in the American Journal of Clinical Nutrition recently. However, the researchers revealed that they do not recommend people to consume magnesium supplements every day. Because the analysis focused on magnesium in food, so it is likely there are other aspects that affect these findings.

Magnesium is needed for healthy body, because calcium is used for more than 300 biochemical reactions in the body. Magnesium is the fourth most important mineral for the health. Approximately 50% of total body magnesium, stored in our bones. The remaining part of magnesium is predominantly found in the cells of body tissues and organs.

Function of magnesium, among others, to keep the muscles and nerves to function normally and keep the rhythm of the heartbeat. With this, the magnesium helps to support the immune system and keeps bones strong. Magnesium also helps regulate blood sugar levels, thus increasing the normal blood pressure and supports energy metabolism and protein synthesis. Magnesium has a positive effect in the treatment of health problems such as heart disease, hypertension, and diabetes.

Recommended Dietary Allowances for Magnesium

According to ods.od.nih.gov, each person has their own daily requirements for magnesium. 

RDA magnesium 

• Birth to 6 months : 30 mg* (both male and female)
• 7–12 months : 75 mg*  (both male and female)
• 1–3 years : 80 mg (both male and female)
• 4–8 years : 130 mg (both male and female)
• 9–13 years : 240 mg (both male and female)
• 14-18 years : (male) 410 mg; (female) 360 mg; (lactation) 360 mg; (pregnancy) 400 mg
• 19-30 years : (male) 400 mg; (female) 310 mg; (lactation) 310 mg; (pregnancy) 350 mg
• 31-50 years : (male) 420 mg; (female) 320 mg; (lactation) 320 mg; (pregnancy) 360 mg
• More than 51 years : (male) 420 mg; (female) 320 mg

Best magnesium Rich Foods

For every extra 100 milligrams of magnesium per day, can reduce the risk of ischemic stroke by 9 percent. Ischemic stroke is the most common type of stroke, usually caused by a blood clot. To get recommended daily magnesium intake, you can consume foods that rich in magnesium from nuts and grains below, based on USDA Nutrient database per 100 gr.

• Brazilnuts (dried, unblanched), contain 376 mg of magnesium.
• Cashew nuts (raw), contain 292 of magnesium.
• Almonds, contain 270 mg  of magnesium.
• Walnuts (black, dried), contain 201 mg of magnesium.
• Lupins (mature seeds, raw), contain 198 mg of magnesium.
• Mung beans (mature seeds, raw), contain 189 mg of magnesium.
• Peanuts (raw, all types), contain  168 mg of magnesium.
• Peanut butter (chunk style, with salt), contain 160 mg of magnesium.
• Macadamia nuts, contain 130 mg of magnesium.
• Pistachio nuts, contain 121 mg of magnesium.
• Pecans, contain 121 mg of magnesium.
• Chickpeas (garbanzo beans, bengal gram, mature seeds, raw), contain 115 mg of magnesium
• Chard swiss (raw), contain 81 mg of magnesium.
• Spinach (raw), contain 79 mg of magnesium.
• Purslane (raw), contain 68 mg of magnesium
• Soybeans (green, raw), contain 65 mg of magnesium.
• Broccoli, contain 21 mg of magnesium.

Some other magnesium source also can be obtained from green leafy vegetable and fruits, but according to USDA Nutrient database, with the same size they only have small amount of magnesium. Based on recommended dietary allowance, giving fruits and vegetables to meet daily needs of magnesium maybe good for children under 3 years that doesnt need magnesium more than 100 mg per day.

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Writen by: Mr Soed - Tuesday, December 3, 2013