![]() On the other hand, your body's ability to absorb magnesium declines in the presence of alcohol, excess saturated fat, and high levels of fibre and phytates 5 (compounds naturally present in some vegetables, including spinach). Magnesium absorption appears to be enhanced in the presence of protein, vitamin D and some types of carbohydrate 2. If you're concerned that you or your kids might be missing out on magnesium, start by adding some of the foods discussed above into your menu each week. Teenagers 14-18 years old and people aged over 70 are particularly prone to not consuming EAR amounts of magnesium. Who's missing out on magnesium? 4Įven though magnesium is found in a wide variety of foods 3, 2011-2012 research from the Australian Bureau of Statistics (ABS) indicates that more than 37% of males and 34% of females aged over 2 years in Australia did not meet the EAR for magnesium from their diets. Younger children of both genders need lesser amounts: 65mg per day for 2-3 year olds 110mg per day for 4-8 year olds, and 200mg per day for 9-13 year olds. Teenagers aged 14-18 need slightly larger amounts (340mg per day of boys in this age group and 300mg per day for girls). The EAR for women aged 19-30 is 255mg per day, rising to 265mg per day for women 31 years and older. How much magnesium do you need each day? 3įor men, the estimated average requirement (EAR) for magnesium is 330mg per day for men aged 19-30 years, and 350mg per day for those aged 31 and older. Alternatively, try unsweetened cocoa powder in your cooking or as a delicious drink 1. ![]() The rumours you've heard are true! Chocolate does contain magnesium, especially if you choose dark chocolate with at least 60% cacao solids. Think soybeans (as well as tofu and edamame), chickpeas (including hummus), and kidney, cannellini and pinto beans 1. In addition to wholegrain wheat, other wholegrains to include on your menu when you're thinking about magnesium include buckwheat, rye, oats and quinoa 1. Their superior magnesium content is just one of the reasons why!įor example, the amount of magnesium in refined wheat (which has had its inner germ and outer layers removed) may be as little as a quarter of that found in wholegrain wheat 2. You already know that wholegrains are a healthier and more nutritious choice than refined flours and cereals. Eat whole grains and legumes for magnesium ![]() Other vegetables that provide useful amounts of magnesium include beetroot, corn and shiitake mushrooms 1. That means you'll find it in leafy greens like spinach, kale and silverbeet, as well as in other green veggies, including peas and runner beans 1. ![]() Magnesium is a component of chlorophyll 2, the compound that gives leaves their green colour. Sesame seeds and tahini are also great options, especially if you choose the unhulled (dark-coloured) varieties. Think about snacking on pepitas and sunflower seeds, almonds and almond butter, cashews and Brazil nuts. Nuts, seeds and products made from them are some of the richest sources of magnesium. Read on to discover just a few of the many magnesium-rich foods to consider including in your diet if you're keen to maintain your magnesium levels. ![]() Magnesium-rich foodsįoods that are naturally rich in magnesium include an extensive range of foods, including vegetables, legumes, nuts and seeds. It's involved in hundreds of physiological functions, including supporting cellular energy production, bone health and the healthy functioning of the muscles and nerves. Magnesium is an essential mineral that we need to obtain from our diets.
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