What is Magnesium?
Magnesium is a vital mineral essential for bone development. It interacts with calcium to support enzyme production. Together with phosphorus and calcium, magnesium helps physically rebuild bones and fill in deficiencies on bone surfaces. Although a proper diet typically provides sufficient magnesium, deficiencies may occur during certain illnesses.
Magnesium is also important for nerve cells. It prevents calcium from entering nerve cells. When calcium accumulates in these cells, it can cause muscle pain, fatigue, and cramps. Magnesium plays a role in energy production and supports the chemical and biological processing of proteins, fats, and carbohydrates. Without enough magnesium, muscles cannot store energy, and the nervous system, glands, kidneys, muscles, brain, heart, and blood vessels may be negatively affected, leading to various health issues.
For more detailed information about magnesium, click here.
Magnesium-Rich Foods and Their Benefits
Here are some foods rich in magnesium:
Pumpkin seeds
Spinach: 79 mg per 100 g, covering 20% of daily needs
Soybeans: Cover 70% of daily needs per 100 g
Boiled green beans: Provide 5% per 100 g
Boiled black beans: Provide 17% per 100 g
1 tablespoon of sesame seeds: 31.6 mg, or 8% of daily needs
28 g of sunflower seeds: Cover 9% of daily needs
28 g of cashews: Cover 20% of daily needs
Almonds: 286 mg per 100 g
Red wheat: 136 mg per 100 g
Buckwheat: 251 mg per 100 g
Brown rice: 143 mg per 100 g
Tuna: 27 mg per 100 g
Rye flour: 248 mg per 100 g
Wheat flour: 138 mg per 100 g
Flax seeds: 392 mg per 100 g
Other magnesium-rich foods include tofu, whole grains, legumes, soy flour, leafy green vegetables, molasses, pumpkin, walnuts, chocolate, peanuts, beet greens, oatmeal, bananas, baked potatoes, cocoa powder, dill, coriander, sage, celery, basil, dry mustard, thyme, fennel, tarragon, cumin, and marjoram.