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 meet their daily nutritional needs, including the mineral magnesium. Adult men are recommended to consume approximately 350 mg of magnesium per day. While 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 disturbances, seizures, electrolyte disturbances, and even coma.
Food Sources High in Magnesium
In order not to be deficient in magnesium, you need to get enough of it from food. The following are some foods that are high in magnesium, to meet your daily nutritional needs:
1. Dark chocolate
One of the foods rich in magnesium is dark chocolate. One 1-ounce (28-gram) bar of dark chocolate contains about 65 mg of magnesium. In addition, dark chocolate is also rich in antioxidants, iron, and prebiotic fiber which functions to maintain intestinal health.
2. Banana
One large banana contains about 35 mg of magnesium. However, as much as possible avoid making bananas into juice. The process of mashing bananas into juice has the potential to remove some of the important nutrients in it.
3. Tofu and tempeh
Soybeans that are 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 beneficial for boosting the immune system.
4. Nuts
In addition to soybeans, almonds and cashews also contain high magnesium. In 1 ounce of nuts, there are about 80 mg of magnesium. In addition to magnesium, these nuts also contain fiber and good fats that can reduce bad cholesterol and keep blood sugar levels stable.
5. Whole Grain
If you like to eat whole grain 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 grains also contain lots of selenium, B vitamins, and fiber.
6. Green vegetables
Leafy greens, such as spinach and broccoli, are rich in magnesium. In half a bowl of spinach, there are about 80 mg of magnesium. While 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-3, B vitamins, 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 are going to eat has been thoroughly cooked, because raw or undercooked fish may still contain germs or parasites that can cause infection.
8. Avocado
One medium avocado contains about 50 mg of magnesium. Avocados also contain various other nutrients that are beneficial for health, such as potassium, healthy fats, vitamin K, and B vitamins that can prevent anemia. Like bananas and other fruits, avocados should also not be consumed in the form of juice, because some of its nutrients may be 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. Magnesium is also abundant in certain herbaceous plants, such as manjakani. If you don't get enough magnesium from your diet, you can also get it from supplements.
To find out the type and amount of food or magnesium supplement that suits your body condition, you should consult directly with a nutritionist.