Magnesium is useful for maintaining the body's metabolism, producing enzymes, maintaining healthy bones, muscles, and heart, and reducing the risk of diabetes and heart disease. To get these benefits, consume a variety of foods that contain magnesium.
Everyone needs to fulfill their daily nutritional needs, including the mineral magnesium. Adult men are encouraged to consume approximately 350 mg of magnesium per day. Whereas for women, 300 mg of magnesium per day. In children and adolescents, magnesium needs to be consumed as much as 95-250 mg per day.
Magnesium deficiency can cause muscle cramps, nausea, and fatigue. If it is severe, magnesium deficiency can even cause high blood pressure, heart rhythm disorders, seizures, electrolyte disturbances, even coma.
High Magnesium Food Sources
In order not to be deprived of magnesium, you need to meet the intake of food. The following are some foods that contain high magnesium, to meet your daily nutritional needs:
1. Dark chocolate
One of the foods that are rich in magnesium is dark chocolate. In one dark chocolate bar weighing 1 ounce (28 grams), there is about 65 mg of magnesium. In addition, dark chocolate is also rich in antioxidants, iron, and prebiotic fibers that function to maintain intestinal health.
2. Bananas
One large banana contains about 35 mg of magnesium. However, as much as possible avoid making bananas into juice. The process of smoothing bananas into juice has the potential to eliminate some of the important nutrients present in it.
3. Tofu and tempeh
Soybeans processed into tempeh, tofu, and soy milk also contain high magnesium. There are approximately 60 mg of magnesium in 100 grams of tofu or tempeh, and a glass of soy milk.
Not only that, soy and processed foods are also rich in calcium, iron, and selenium which are useful for boosting the immune system.
4. Nuts
Besides soybeans, almonds and cashews also contain high magnesium. In 1 ounce of these beans, there are about 80 mg of magnesium. Apart from magnesium, these nuts also contain fiber and good fats which can reduce bad cholesterol and keep blood sugar levels stable.
5. Whole wheat
If you like to eat whole wheat cereals for breakfast, then you can avoid magnesium deficiency. The reason is, there are about 65 mg of magnesium in every ounce of whole wheat. Not only that, whole wheat also contains a lot of selenium, B vitamins, and fiber.
6. Green vegetables
Green vegetables, like spinach and broccoli, are rich in magnesium. In half a bowl of spinach, there is about 80 mg of magnesium. Whereas in half a bowl of broccoli, contained approximately 12 mg of magnesium.
7. Fish
There are many fish that contain magnesium, one of which is salmon. Three ounces of salmon contains about 25 mg of magnesium. In addition, this fish is also rich in omega-3s, vitamin B, protein, and potassium which can reduce the risk of stroke and heart disease. If you don't like salmon, you can replace it with mackerel.
Make sure the fish you consume will be cooked thoroughly, because raw or undercooked fish may still contain germs or parasites that can cause infection.
8. Avocados
One medium-sized avocado contains about 50 mg of magnesium. Avocados also contain various other nutrients that are beneficial to health, such as potassium, healthy fats, vitamin K, and vitamin B which can prevent anemia. Like bananas and other fruits, avocados should also not be consumed in the form of juice, because some of the nutrients may have been lost.
In addition to some of the foods above, there are many other foods that contain magnesium, including brown rice, potatoes, whole wheat bread, apples, meat, and milk. If magnesium intake from food is not enough, you can also get it from supplements.
To find out the type and amount of food or magnesium supplements that fit your body's condition, you should consult with a nutritionist directly.
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