What are the different sources of magnesium?

Magnesium, necessary mineral to maintain good health, is needed for muscle, nerve, heart and immune system functions. It also helps maintain the right blood sugar and blood pressure. There are many different sources of magnesium; It is found in many foods, especially in certain nuts, legumes, vegetables and grains. Those who are afraid of their magnesium can also use food supplements.

various nuts are good magnesium sources. According to US National Institutes of the Health Authority for Diet Accessories, it contains 1 ounce of almonds with a dry split 80 mg of magnesium. One ounce each of the dry baked cashew has 75 mg and the mixed nut contains 65 mg. Peanuts (50 mg per ounce) and peanut butter (50 mg per 2 tablespoons) are also good magnesium sources.

soybeans and spinach have the highest levels of magnesium among vegetables. One half of a cup of frozen, cooked spinach or boiled soybeans provides 75 mg Magnesihm. Other magnesium sources include medium bakePotatoes with skin (50 mg), 1/2 cup of boiled black -pea (45 mg) and 1/2 cup of puree avocado (35 mg). Baked beans contain 40 mg per 1/2 cup. Lens, kidney beans and pinto beans have 35 mg per 1/2 cup of cooked portions.

fish are another source of magnesium. Halibut has one of the highest magnesium levels with 90 mg at 3 ounces. One hundred and fifty grams of crab nets 50 mg of magnesium, while 10 stewed shells, six shrimp and 12 oysters have 40 mg magnesium each.

Food is the best source of magnesium, but people who do not eat enough magnesium -rich foods often turn into a dietary supplement. The Medicine Institute of the National Academy of Sciences recommends different levels of daily magnesium intake depending on age and sex. Children of sex should reach 80 mg daily between 1 and 3 years, 130 mg between 4 and 8 years and 240 mg between 9 and 13 years. Men 14 to 18 years should consume 410 mg daily, 400 mg daily for 19 to 30 years and 420 mg for men 31 years and older. For women, the recommendations are 360 ​​mg daily between 14 and 18 years, 310 mg between 19 and 30 years and 320 mg for women 31 and older.

Good health depends on the acquisition of adequate magnesium daily. A minimum of 300 biochemical reactions in the body requires magnesium according to the office of diet accessories. Magnesium deficiency can cause problems from weakness and nausea to dizziness and seizures.