Sources of Magnesium in Diet Foods
A very important role is played by magnesium in many of the body’s day-to-day functions. Among other things, regulate the heartbeat by getting the recommended daily dose of magnesium, strengthens bones and keeps nerve, supports a healthy immune system and muscle function on track. You can ensure that you get enough or as magnesium’s source in your diet by consuming a combination of foods that contain a signifant amount of magnesium.
Vegetables and Fruits
Spinach, or other green vegetables, is some of the best sources of magnesium in diet. 75 miligrams of magnesium is contained in a half-cup of cooked spinach. The recommended daily magnesium intake for adults age 19 to 30 to put that into prespective is 400 miligrams for men and 310 miligrams for women. Also, the recommended daily intake for adults 31 and older is 420 miligrams for men and 320 miligram for women.
Potatoes with the skin, avocados, figs, bananas, raisins, sweet potatoes with the skin and broccoli are all included in other fruits and vegetables that contain high leves of manesium which should have taken into your consideration about source of magnesium in diet.
Grains, Legumes and Nuts
Generally, grains, legumes and nuts are very high in magnesium. They also offer a wide variety of option. As are natural nut butters, nuts such as cashews, almonds and peanuts are great choices. Whole-grain items also boost magnesium intake which is including oatmeal, bran flakes, whole-wheat bread, wheat germ, brown rice and shredded wheat. Also, a good source of the mineral is in almost all legumes. Soybeans, baked beans, kidney beans, black-eyed peas, lentils and pinto beans are included the best choices for mineral’s source in your diet.
Although magnesium can be found in tap water, geographic location is determined the amount of magnesium itself. For this reason, as a primary source of magnesium in your diet, it is bes not to rely on water. Rather than soft water, more magnesium is contained by hard water.
Generally, fish is an exception although meat is not a solid source of magnesium, especially in diet. In fact, more magnesium is contained on some varieties of fish than any other sources of the mineral. For instance, 90 miligrams of magnesium is contained in three ounces of cooked halibut and 50 grams of the mineral is contained in three ounces of cooked tuna. If you are looking for sources of magnesium in diet, fish should be well considered.
Magnesium is also contained in many dairy products. However, their levels are generally lower than that of the other foods. One of the best dairy-based sources of magnesium in diet is plain fat-free yogurt, which have 45 miligrams magnesium oer eight-ounce serving. While whole milk contains about 24 milligrams of the mineral per eight-ounce serving, reduce-fat and fat-free milk both have about 27 milligrams of magnesium per cup. So it is much better if you are considering dairy as sources of magnesium in diet.