Foods that contain Magnesium and its usefulness

Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body. A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate, and more. The current recommended daily value ( D.V. ) for magnesium is 400 mg. Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess.

Some of the food rich in magnesium include:-

1: Nuts and Seeds (Squash and Pumpkin Seeds)

Magnesium in 100g	1/2 Cup (59g)	1 Ounce (28g)
534mg (134% DV)	325mg (81% DV)	150mg (37% DV)

2: Dried Fruit (Figs)

Magnesium in 100g	1/2 Cup (75g)	1 Fig (8g)
68mg (17% DV)	51mg (13% DV)	5mg (1% DV)

3: Dark Leafy Greens (Raw )

Magnesium in 100g	1 Cup Raw (30g)	1 Cup Cooked (180g)
79mg (20% DV)	24mg (6% DV)	157mg (39% DV)

4: Beans and Lentils (Soy Beans)

Magnesium in 100g	1 Cup Cooked (172g)
86mg (22% DV)	148mg (37% DV)

5: Whole Grains (Brown Rice)

Magnesium in 100g	1 Cup Cooked (195g)
44mg (11% DV)	86mg (21% DV)

 

6: Dark Chocolate

Magnesium in 100g	1 Square (29g)	1 Cup Grated (132g)
327mg (82% DV)	95mg (24% DV)	432mg (108% DV)