subject: Importance Of Magnesium And Its Sources From Food [print this page] Magnesium is also an abundant mineral in our body which is essential for good health.50% out of the total is found in the bones while other 50% is found inside the cells. It is a macro mineral like other macro mineral like calcium, phosphorus, sodium, potassium and chloride which are necessary for all the human beings. Like other minerals it cannot be made by our body so it is essential to include it in our daily diet. High magnesium foods help in relaxing our muscles and nerves, in regulating our blood circulation, strengthening and building bones and in serving numerous metabolic functions in our body. Persons suffering from certain diseases like Heart arrhythmia, Imbalanced blood sugar, Muscle weakness, Irregular blood pressure, headaches.sever annother disease etc and alco can happen.
There are dozens of magnesium rich food that can be easily included into our daily diet. Eating these foods every day will satisfy the recommended daily allowance because it essential for more than 300 biochemical reactions in our body.
Foods rich in magnesium are as follows:
- Green vegetables like spinach and broccoli.
- Fruits like bananas, dried apricots and avocados.
- Nuts like almond and cashew nuts.
- Peas, beans and some seeds.
- Soya products like soya bean flour and tofu.
- Whole grains like brown rice and millet.
- Meat and fish.
- Desserts like chocolate pudding and candy bar.
A recommended amount of magnesium per day is as follows:
- Adult Male should consume 400 to 450 mg per day.
- Adult Female should consume about 300 to 320 mg per day.
- Pregnant Women should consume 350 to 360 mg per day.
- Lactating mother should consume about 310 to 320 mg per day.
