Magnesium: Essential for Health
Sep 09, 2024
Magnesium: Essential for Health
Magnesium is a vital mineral involved in numerous bodily functions, including muscle and nerve function, blood glucose control, and bone health. Here’s a comprehensive guide on how much magnesium you need, signs of deficiency and toxicity, and a list of magnesium-rich foods with recipes.
Recommended Daily Intake of Magnesium
Adults:
Men: 400420 mg per day
Women: 310320 mg per day
Pregnant Women: 350360 mg per day
Breastfeeding Women: 310320 mg per day
Upper Limit of Magnesium
The upper limit for supplemental magnesium is 350 mg per day for adults. Magnesium obtained from food is not harmful and does not contribute to the upper limit.
Signs and Symptoms of Magnesium Deficiency
Early Signs:
Loss of appetite
Nausea and vomiting
Fatigue and weakness
Advanced Signs:
Muscle cramps and spasms
Numbness and tingling
Personality changes
Abnormal heart rhythms
Signs and Symptoms of Magnesium Toxicity
Early Signs:
Diarrhea
Nausea and vomiting
Advanced Signs:
Low blood pressure
Muscle weakness
Respiratory distress
Cardiac arrest
Toxicity is usually due to excessive supplementation and not from dietary sources.
Magnesium-Rich Foods
- Leafy Greens:
Spinach (1 cup cooked): 157 mg
Swiss chard (1 cup cooked): 154 mg
- Nuts and Seeds:
Pumpkin seeds (1 oz): 156 mg
Almonds (1 oz): 80 mg
Cashews (1 oz): 74 mg
- Legumes:
Black beans (1 cup cooked): 120 mg
Edamame (1 cup cooked): 99 mg
- Whole Grains:
Brown rice (1 cup cooked): 86 mg
Quinoa (1 cup cooked): 118 mg
- Fish:
Mackerel (3 oz cooked): 82 mg
Salmon (3 oz cooked): 26 mg
- Fruits:
Avocado (1 medium): 58 mg
Banana (1 medium): 32 mg
- Dark Chocolate:
Dark chocolate (1 oz): 64 mg
- Dairy:
Yogurt (1 cup): 30 mg
Magnesium-Rich Recipes
Recipe 1: Spinach and Quinoa Salad
Ingredients:
1 cup quinoa, cooked
2 cups baby spinach, chopped
1 avocado, diced
1/4 cup pumpkin seeds
1/4 cup almonds, slivered
1/2 cup cherry tomatoes, halved
1/4 cup feta cheese (optional)
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste
Instructions:
- In a large bowl, combine the cooked quinoa and spinach.
- Add the avocado, pumpkin seeds, almonds, and cherry tomatoes.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Top with feta cheese if desired and serve.
Recipe 2: Black Bean and Avocado Tacos
Ingredients:
1 can black beans, drained and rinsed
1 avocado, diced
1 cup cherry tomatoes, quartered
1/4 cup red onion, finely chopped
1/4 cup fresh cilantro, chopped
8 small whole wheat tortillas
1 tablespoon olive oil
1 teaspoon cumin
1/2 teaspoon garlic powder
Juice of 1 lime
Salt and pepper to taste
Instructions:
- In a medium bowl, mash the avocado with lime juice, salt, and pepper.
- Heat olive oil in a pan over medium heat. Add the black beans, cumin, and garlic powder. Cook for 5 minutes until heated through.
- Warm the tortillas in a dry skillet or microwave.
- Assemble the tacos by spreading the mashed avocado on each tortilla, then topping with black beans, cherry tomatoes, red onion, and cilantro.
- Serve immediately.
Recipe 3: Almond Crusted Salmon
Ingredients:
4 salmon fillets (3 oz each)
1/2 cup almonds, finely chopped
1 tablespoon Dijon mustard
1 tablespoon honey
1 tablespoon olive oil
Salt and pepper to taste
Lemon wedges for serving
Instructions:
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- In a small bowl, mix the Dijon mustard, honey, and olive oil.
- Brush the salmon fillets with the mustard mixture and then press the chopped almonds onto the top of each fillet.
- Place the salmon on the prepared baking sheet and season with salt and pepper.
- Bake for 1520 minutes, or until the salmon is cooked through and the almonds are golden brown.
- Serve with lemon wedges.
Conclusion
Magnesium is crucial for maintaining good health, and it's important to get the right amount from your diet. By incorporating magnesium rich foods into your meals, you can ensure you meet your daily needs while enjoying delicious and nutritious dishes. Remember to watch for signs of deficiency and avoid excessive supplementation to maintain a healthy balance.
Karie Cassell RD, LMC
Bestselling Author, Dietitian, Nutrition Coach
[email protected]
www.kariecassell.com
Ph. 780-814-2983
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