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Mg rich foods. The recommended dietary allowance for magnesium for adult men is 400 420mg per day. Beans and lentils soybeans. Per 100 grams serving 97 mg. Adults should try to consume 4700 mg of the nutrient a day.
High protein foods include lean chicken lean pork fish lean beef tofu beans lentils low fat yogurt milk cheese seeds nuts and eggs. High magnesium foods include dark leafy greens seeds beans fish whole grains nuts dark chocolate yogurt avocados bananas and more. Other beans and lentils rich in magnesium include white beans french beans black eyed peas. Find out why its good for your health and what kinds of food are the best sources.
10 magnesium rich foods that are super healthy written by franziska spritzler rd cde on august 22 2018 if you buy something through a link on this page we may earn a small commission. Magnesium is a mineral that plays a big role in making your body work right. Serving foodservice in store bakery retail and industrial markets. A cup of cooked soybean provides 86 milligram of magnesium amounting to 22 of the daily value while a half cup of roasted soybeans provides nearly half the required magnesium for the day.
The dietary allowance for adult women is 310 320 mg per day. The current daily value dv for magnesium is 420mg. In general rich sources of magnesium are greens nuts seeds dry beans whole grains and low fat dairy products. Potassium rich foods lower your risk of high blood pressure stroke and heart disease.
A study in mexico even found that taking magnesium supplementats reduced both systolic and diastolic blood pressure in adults with high blood pressure. Beans and lentils are complete protein foods. The daily value dv for protein is set at 50 grams per day this number is meant to help compare foods and is a general number that works for most people. The current daily value dv for magnesium is 420mg.
Filling your diet with magnesium rich foods may be able to help keep your blood pressure in check to promote better heart health.
