Magnesium Nutrition

Magnesium is an important mineral that help over 300 enzymes reactions in the body. It also help the nerve and the muscle function, regulate blood pressure and also support the immune system.

Low intake of magnesium or the excessive loss of magnesium due to certain health conditions, chronic alcoholism, and the use of certain medications may reflect these signs:

• Loss of appetite
• Nausea
• Weakness
• Fatigue etc

Though, a deficiency due to low dietary intake is not common in healthy people, but as magnesium deficiency gets worse, other symptoms may occur such as:

• Numbness
• Seizures
• Abnormal heart rhythms
• Coronary
• Spasms
• Personality changes
• Muscle contractions 
• Cramps  

However, some of our daily foods and fruits contain some good amount of magnesium nutrients, such are:

• Pumpkin seed - Kernels: contain 168 mg, serving size of 1 oz.
• Almonds, dry roasted: contain 80 mg, serving size of 1 oz.
• Spinach, boiled: contain 78 mg, serving size of 1/2 cup. 
• Cashews, dry roasted: contain 74 mg, serving size of 1 oz.
• Pumpkin seed in shell: contain 74 mg, serving size of 1 oz.
• Peanuts, oil roasted: contain 63 mg, serving size of 1/2 cup.
• Cereal, shredded wheat: contain 61 mg, serving size of 2 large biscuits
• Soy-milk, plain or vanilla: contain 61 mg, serving size of 1 cup 
• Black beans, cooked: contain 60 mg,, serving size of 1/2 cup
• Edamame, shelled, cooked: contain 50 mg, serving size of 1/2 cup
• Dark chocolate 60-69% cocoa: contain 50 mg, serving size of 1 oz
• Peanut butter, smooth: contain 49 mg, serving size of 2 table spoon
• Bread, whole wheat: contain 46 mg, serving size of 2 slices
• Avocado, cubed: contain 44 mg, serving size of 1 cup
• Potato, baked with skin: contain 43 mg, serving size of 3.5 oz
• Rice, brown, cooked: contain 42 mg, serving size of 1/2 cup
• Yogurt, plain, low fat: contain 42 mg, serving size of 8 oz
• Breakfast cereals fortified: contain 40 mg, serving size of 10% fortification
• Oatmeal, instant: contain 36 mg, serving size of 1 packet
• Kidney beans, canned: contain 35 mg, serving size 1/2 cup
• Banana: contain 32 mg, serving size of 1 medium
• Cocoa powder-unsweetened: contain 27 mg, serving size of 1 table spoon
• Salmon, Atlantic, Farmed: contain 26 mg, serving size of 3 oz
• Milk: contain 24-27 mg, serving size of 1 cup
• Halibut, cooked: contain 24 mg, serving size of 3 oz
• Raisins: contain 23 mg, serving size 1/2 cup
• Chicken breast, roasted: contain 22 mg, serving size of 3 oz
• Beef, ground, 90% lean: contain 20 mg, serving size of 3 oz
• Broccoli, chopped and cooked: contain 12 mg, serving size of 1/2 cup
• Rice, white, cooked: contain 10 mg, serving size of 1/2 cup
• Apple: contain 9 mg, serving size of 1 medium
• Carrot, raw: contain 7 mg, serving size of 1 medium

In general, magnesium are very rich in greens, nuts, seeds, dry beans, whole grains and low-fat daily products. The recommended dietary allowance for magnesium for men is 400-420 mg per day, and women is 310-320 mg per day.

Magnesium that is naturally present in food are harmless and should not be limited. While magnesium in dietary supplements and medications should not be consumed higher than the amount limit above, unless recommended by an health care provider or a doctor.