Importance of Magnesium – MagnesiumIt is a vital mineral for the body and is required for many vital functions. It plays a role in many processes, from muscle functions to energy production. Since the body does not produce magnesium, it must be obtained from external sources.
Daily Needs and Resources
Daily magnesium requirement in the body for adult men 400-420 mg, for women 310-320 mg was determined as . You can meet this need by consuming foods rich in magnesium.
Foods Rich in Magnesium
- Pumpkin seeds: It contains approximately 150 mg magnesium. It is also rich in fiber, iron, copper and various vitamins.
- Whole Grains: Whole grains such as oats, buckwheat and quinoa are sources of magnesium and also contain B vitamins, manganese, selenium and fibre.
- Avocado: 100-120 grams contain approximately 58 mg magnesium. It is also rich in vitamins K and B and potassium.
- Dark chocolate: In addition to its magnesium content, it contains iron, copper, manganese and prebiotic fibers.
- Dry beans: Dried legumes such as lentils, beans, chickpeas, peas and soybeans contain protein, potassium, iron and fiber as well as magnesium.
Foods Containing the Highest Magnesium
Avocado, dark chocolate, green beans, banana, milk and spinach Foods such as are rich in magnesium. Especially legumes, in addition to being rich in protein and fiber, are also important sources of magnesium. You can meet your magnesium needs by adding these foods to your diet.