What is Magnesium?
Magnesium is the main component of bones. It has Enzyme function and can assist the Absorption of Calcium and Potassium. It also has the effects of preventing heart disease, diabetes , nocturia, and Lowering Cholesterol. Most foods contain magnesium(mg), especially dairy products and seafood. Other foods rich in magnesium include: spinach, almonds, tofu, and nuts.
Recommended daily intake The recommended daily intake for
adult men is 350 mg and for women 300 mg.
Intake problems with a lack of MG causes nerve interference, causing irritable and tense. Alcohol, diuretics, high amounts of Vitamin D and zinc all increase the body’s demand for it.
Foods rich in Magnesium
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Species
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Content
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cereals
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One cup of cereal (about 8 ounces)
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310 mg
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Â
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A cup of oatmeal
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55 mg
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seafood
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Shrimp 3oz
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35 mg
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Dairy products
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A glass of fresh milk
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33 mg
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Fruits and vegetables
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A cup of spinach
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150 mg
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Â
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One potato
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55 mg
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nut
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1/4 cup almonds
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85 mg
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Â
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Peanut one ounce
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53 mg
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other
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Half a cup of tofu
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127 micrograms
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Â
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2 teaspoons of peanut butter
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51 mg
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