Magnesium

Written by Sky Taylor, Diet Bites

Deficiency Signs & Symptoms of Magnesium


Low blood sugar levels, fatigue, heart palpitations.

Toxicity Signs & Symptoms of Magnesium

Diarrhea, weakness, fatigue, drowsiness.

Best Food Sources for Magnesium

Brazil nuts, cashew nuts, peanuts, pecans, walnuts, macadamia nuts, wheat germ, brown rice, oats, barley, bananas, green leafy vegetables.

Recommended Daily Allowance (RDA) for Magnesium

Up to 6 months old, 30 milligrams

7 to 12 months old - 75 milligrams

1 to 3 years old, 80 milligrams

4 to 8 years old, 130 milligrams

9 to 13 years old, 240 milligrams

Males 14 to 30 years old, 400 milligrams

Males 31 and older, 420 milligrams


Females 14 to 18 years old, 360 milligrams

Females 19 to 30 years old, 310  milligrams

Females 31 and older, 320 milligrams

Pregnant females 14 to 18 years old, 400 milligrams

Pregnant females 19 to 30 years old, 350 milligrams

Pregnant females 31 and older, 360 milligrams

Lactating females 14 to 18 years old, 360 milligrams

Lactating females 19 to 30 years old, 310 milligrams

Lactating females 31 and older, 320 milligrams

Therapeutic Benefits of Magnesium

May help in preventing kidney stones, gall stones and those individuals who suffer from PMS.

How Magnesium  is Used in the Body

Fights heart disease and strokes assists in cell repair, assists in nerve and muscle reaction, assists in bone health and in the formation of bones.

Foods & Drinks Containing Magnesium

Food - Based on 1 cup unless stated.

Milligrams

Food - Based on 1 cup unless stated.

Milligrams

Beans, baked, canned, with pork and tomato sauce

86

Buckwheat flour, whole-groat

301

Cowpeas (blackeyes), immature seeds, cooked

86

Snacks, trail mix, regular, with chocolate chips

235

Buckwheat groats, roasted, cooked

86

Bulgur, dry

230

Beans, pinto, mature seeds, cooked, boiled

86

Oat bran, raw

221

Fast foods, frijoles with cheese

85

Candies, semisweet chocolate

193

Cowpeas (blackeyes), immature seeds, frozen

85

Wheat flour, whole-grain

164

Fast foods, taco with beef, cheese and lettuce

84

Spinach, canned, regular pack, drained solids

163

Rice, brown, long-grain, cooked

84

Barley, pearled, raw

158

Beans, baked, canned, with pork and sweet sauce

83

Spinach, cooked, boiled, drained, without salt

157

Lima beans, large, mature seeds, cooked, boiled

81

Seeds, pumpkin and squash, roasted, 142 seeds

156

Beans, kidney, red, mature seeds, cooked, boiled

80

Spinach, frozen, chopped or leaf, cooked, boiled

156

Milk, canned, condensed, sweetened

80

Cornmeal, whole-grain, yellow

155

Sub sandwich, with tuna salad - one 6" sub

79

Soybeans, mature cooked, boiled, without salt

148

Chickpeas (garbanzo beans, bengal gram)

79

Soybeans, mature cooked, boiled, without salt

134

Grapefruit juice, white, unsweetened, 6-fl-oz can

79

Beans, white, mature seeds, canned

134

Nuts, cashew nuts, oil roasted, 1 oz (18 nuts)

77

Beans, black, mature seeds, cooked, boiled

120

KELLOGG'S RAISIN BRAN

77

Tomato products, canned, paste, without salt added

110

Beans, kidney, red, mature seeds, canned

77

KELLOGG'S ALL-BRAN - 1/2 cup serving

109

Dates, deglet noor

77

Soybeans, green, cooked, boiled, drained

108

Couscous, dry

76

8 large brazilnuts, dried, unblanched

107

Nuts, almonds - 1 oz (24 nuts)

76

Lima beans, immature seeds, cooked, boiled

101

Baking chocolate, unsweetened, liquid, 1 oz

75

Beet greens, cooked, boiled, drained, without salt

98

Nuts, cashew nuts, dry roasted, 1 oz

74

Beans, navy, mature seeds, cooked, boiled

96

Okra, frozen, cooked, boiled, drained, without salt

74

Refried beans, canned, traditional style

96

Beans, baked, canned, with franks

73

Lima beans, large, mature seeds, canned

94

Orange juice, unsweetened, undiluted - 6-fl-oz can

72

Baking chocolate, unsweetened, squares - one

93

Lima beans, immature seeds, frozen, fordhook

71

Cowpeas, common (blackeyes, crowder, southern)

91

Lentils, mature seeds, cooked, boiled, without salt

71

Muffins, oat bran, one muffin

89

Nuts, pine nuts, dried

71

Beans, great northern, mature seeds, cooked

89

Peas, split, mature seeds, cooked, boiled

71

Oat bran, cooked

88

Vitamin Index

 

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