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Magnesium, where it is found, food sources, recommended intake

Magnesium, why it is required

Magnesium: Involved in more than 300 enzymatic processes in our body, necessary, among other puroposes, for the functioning of muscles and nerves, for the synthesis of proteins, for the control of glucose and blood pressure, it takes part in the production of energy and in the synthesis of nucleic acid (Schwalfenberg et al, Scientifica, 2017)
Magnesium
Magnesium: Recommended daily Intakes
For
Male
Female
Adults
420 mg
320 mg

Note

*mg = milligrams
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Magnesium: Food sources, where can be found
Food
*mg
**DV
Pumpkin seeds, roasted, 30 grams
156
37
Chia seeds, 30 grams
111
26
Almonds, dry roasted, 28 grams
80
19
Spinach, boiled, 100 grams
78
19
Cashews, dry roasted, 30 grams
74
18
Peanuts, roasted, 35 grams
63
15
Soymilk, 250 grams
61
15
Edamame, cooked, 60 grams
50
12
Peanut butter, smooth, 2 tablespoons
49
12
Potato, baked with skin, 100 grams
43
10
Rice, brown, cooked, 125 grams
42
10
Yogurt, plain, low fat, 226 grams
42
10
Oatmeal, 30 grams
36
9
Banana, 1
32
8
Salmon, cooked, 85 grams
26
6
Halibut, cooked, 85 grams
24
6
Milk, 250 grams
24
6
Bread, whole wheat, 1 slice
23
5
Raisins, 80 grams
23
5
Avocado, 75 grams
22
5
Chicken breast, roasted, 85 grams
22
5
Broccoli, cooked, 80 grams
12
3
Rice, white, cooked, 125 grams
10
2
Apple, medium sized, 1
9
2
Carrot, 1
7
2

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