10 Top Foods containing Magnesium
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| 10 Top Foods containing Magnesium |
Magnesium is a mineral that is essential for human health. Magnesium Some of the benefits for the human body is to strengthen the immune system, maintain bone density, prevents indigestion, maintain muscle strength and control the rhythm of the heartbeat remained normal. Approximately 60% Magnesium is in our bones and the rest is in the cells of tissues and organs. Only 1% Magnesium contained in the blood.
Based on the National Institutes of Health, United States, Needs an adult male to magnesium is 400 mg, whereas adult women are in need around 310mg of Magnesium. This requirement will increases with age, whereas adult males over the age of 30 years need 420mg of Magnesium and women over the age of 30 years need 320mg of Magnesium.
Magnesium deficiency will result in muscle spasms, diabetes, high blood pressure, osteoporosis and heart disease. Conversely, excess magnesium will cause diarrhea, this is because the body tries to excrete excess magnesium contained.
Based healthaliciousness sites, foods containing the highest Magnesium is Nuts and Grains like Yellow Pumpkin Seeds containing 534mg in each every 100gram her. The content of magnesium can meet the needs of everyday up to 134% if calculated Daily Value or number of 400mg daily needs. Nuts that contain high Magnesium such as Almond and Sesame Seeds.
Here are 10 tasty food that contains high Magnesium.
1. Grains (Yellow Pumpkin Seeds)
The content within each 100g Magnesium: 534mg
Daily Necessities Score: 134% DV
2. Dark Chocolate
The content within each 100g Magnesium: 327mg
Daily Necessities Score: 82% DV
3. Fish Mackerel
The content within each 100g Magnesium: 97mg
Daily Necessities Score: 24% DV
4. Soya Beans
The content within each 100g Magnesium: 86mg
Daily Necessities Score: 22% DV
5. Green Vegetables (especially Vegetable Spinach)
The content within each 100g Magnesium: 79mg
Daily Necessities Score: 20% DV
6. Fruit Ara (Tin) dried
The content within each 100g Magnesium: 68mg
Daily Necessities Score: 17% DV
7. Bananas
The content within each 100g Magnesium: 68mg
Daily Necessities Score: 17% DV
The fruit is in English called the Fig.
8. Red Rice
The content within each 100g Magnesium: 44mg
Daily Necessities Score: 11% DV
9. Fruit Avocados
The content within each 100g Magnesium: 29mg
Daily Necessities Score: 7% DV
10. Milk Products (Low Fat)
The content within each 100g Magnesium: 19mg
Daily Needs Score: 5% DV
