Magnesium is one of the most important minerals that we need to take to lead a healthy life. We will share with you the benefits of magnesium, which does not end with counting. Also, in healthy individuals What should be the magnesium value?, how to fix magnesium deficiency, foods containing magnesium ve foods high in magnesium You will find answers to questions such as which ones in this article.
What Should The Magnesium Value Be?
Supporting the immune system, protecting heart health and improving bone health, magnesium also helps prevent inflammation associated with certain cancers. For this reason, magnesium, like many minerals, must be present in our body at sufficient levels for our health. As stated in academic articles, an adult woman should take 300 mg of magnesium per day, and an adult man should take 350 mg of magnesium per day. Magnesium value it should be within the reference range of 1,8 – 2,6 mg/dL in healthy individuals. Most importantly, foods containing magnesium should be consumed regularly. If we want to increase the amount of magnesium in our body, seafood and vegetables will be the best choice for us.
10 Foods High in Magnesium!
1. Dark leafy greens
Considered superfoods, dark leafy greens are the best sources of magnesium, along with other vitamins and minerals.
Avocado is a food rich in magnesium. A medium-sized avocado contains 58 mg of magnesium.
1 medium banana contains about 30 mg of magnesium.
Fish is at the top of the list when choosing foods high in magnesium. Tuna, mackerel and sardines contain plenty of magnesium, including omega-3 fatty acids and vitamin D. Also, health experts recommend eating fish at least once a week to increase magnesium levels in the body.
5. Dried fruits
Dried fruit contains about 68 mg of magnesium. That's because 11 percent of prunes and 7 percent of grapes contain magnesium.
100 grams of soybeans meet 70 percent of the daily magnesium need.
1 tablespoon of sesame contains 31.6 mg of magnesium. It meets 8 percent of the daily magnesium need. However, the disadvantage of sesame, which is rich in iron and calcium minerals, is that it has high calories.
8. Low-fat milk
If you drink 100 grams of milk, you will get 19 mg of magnesium. In addition, the minerals calcium and magnesium are also found in high amounts in other dairy products.
9. Pumpkin seeds
A handful of pumpkin seeds will provide you with most of the magnesium you need daily. In addition to pumpkin seeds, you can also choose sunflower seeds, almonds, walnuts and pine nuts.
10. Dark chocolate
It is good in terms of magnesium content. Dark chocolate contains more magnesium than other chocolates. One square of dark chocolate contains 95 mg of magnesium.
Last update 6 November 2021