Magnesium is one of the most important minerals needed for human nutrition as it serves various metabolic functions in the body.
For example, magnesium plays a major role in the transportation and production of energy and is also vital for the relaxation and contraction of the muscles.
This mineral is also involved in the bodily process known as protein synthesis, and assists in the functioning of different enzymes in the body.
Magnesium Health Benefits
Some of the health benefits of magnesium include the following:
- Absorption of minerals. Magnesium aids the body to have an improve metabolism while helping in the absorption of vital minerals such as calcium, potassium, sodium and phosphorus. Consumption of magnesium will help in the proper absorption of other minerals.
- Prevents high blood pressure. Health experts recommend patients who are suffering from high blood pressure to have sufficient amount of magnesium in their daily diet, due to the fact that magnesium reduces the risk of high blood pressure and regulates it to go to its normal level.
- Heart attack. Magnesium deficiency might cause heart attack which is why it is essential to be included to one’s diet on a regular basis.
- Relieves constipation. Water-soluble magnesium supplements as well as foods that are highly rich in magnesium can help a person be relieved from constipation.
Recommended Daily Requirements of Magnesium
| Children: | 1 to 3 years | 80 milligrams |
| 4 to 8 years | 130 milligrams | |
| 9 to 13 years | 240 milligrams | |
| 14 to 18 years (girls) | 360 milligrams | |
| 14 to 18 years (boys) | 410 milligrams | |
| Adult Females: | 19 years and above | 310 milligrams |
| 31 years and above | 320 milligrams | |
| Pregnant | 350-400 milligrams | |
| Lactating women | 310-360 milligrams | |
| Adult Males: | 19 years to 30 | 400 milligrams |
| 31 years and above | 420 milligrams |
Magnesium Rich Food List
Eating food listed on this magnesium rich foods list may help in gaining the nutrients needed for the maintenance of bone strength, and in lowering blood pressure.
| Magnesium rich foods | SERVINGS(1 cup ≈ 240ml)(1 oz ≈ 28 grams) | AMOUNT (mg) |
| Spinach, boiled | 1 cup | 157 |
| Swiss chard, boiled | 1 cup | 151 |
| Kelp | ¼ cup | 24 |
| Summer squash, cooked, slices | 1 cup | 43 |
| Turnip greens, cooked | 1 cup | 32 |
| Pumpkin seeds, raw | ¼ cup | 185 |
| Broccoli, steamed | 1 cup | 39 |
| Blackstrap molasses | 2 tsp. | 29 |
| Halibut, baked/broiled | 4 oz. | 121 |
| Kale, boiled | 1 cup | 23 |
| Ginger root | 1 oz. | 12 |
| Collard greens, boiled | 1 cup | 32 |
| Celery, raw | 1 cup | 13 |
| Sesame seeds | ¼ cup | 126 |
| Black beans, cooked | 1 cup | 120 |
| Scallops, baked/broiled | 4 oz. | 77 |
| Almonds, dry roasted | ¼ cup | 98 |
| Pinto beans, cooked | 1 cup | 94 |
| Asparagus, boiled | 1 cup | 18 |
| Tofu, raw | 4 oz. | 34 |
| Wheat, bulgur, cooked | 1 cup | 58 |
| Brown rice, cooked | 1 cup | 83 |
| Oats, whole grain, cooked | 1 cup | 56 |
| Kidney beans, cooked | 1 cup | 79 |
| Raspberries | 1 cup | 22 |
| Carrots, raw | 1 cup | 18 |
| Strawberries | 1 cup | 14 |
References and Recommended Reading
Office of Dietary Supplements; Magnesium Rich Foods; Linus Pauling.