Magnesium is one of nature’s most important and essential minerals, playing a critical role in more than 300 processes in the human body. Keeping a healthy muscle and nerve function is important. In addition, vitamin D boosts immunity, helps control blood sugar, and plays a role in keeping bones strong. With so many critical functions, it’s amazing that most people fail to get enough magnesium each day.
The magnesium DV is different for each age and sex. This goes to show why it’s key to personalize your diet according to your individual requirements. For young adults ages 19-30, the daily magnesium needs for men and women are 400 and 310 mg, respectively. As Americans age, their nutritional needs become increasingly important. Adults ages 31 to 50 Men need 420 mg and women need 320 mg. For men 51 and older, the recommended dietary allowance is 420 mg. For women in that age group, 320 mg. These policy recommendations underscore the importance of magnesium at every stage of life.
Dietary Sources of Magnesium
Making magnesium-rich foods an easy and convenient option for consumers will bring everyone one step closer to achieving their daily nutritional needs. A wide span of foods pack high levels of this important mineral. For example, one cup of sliced avocado provides 42.3 milligrams of magnesium, or roughly 10% of the daily value. Whole grains offer an impressive array of nutrition benefits. For example, a 100-gram serving of whole-wheat bread provides an impressive 76.6 milligrams of magnesium, while white bread only provides 26.9 milligrams.
Nuts and seeds are especially great sources of magnesium. One ounce of roasted almonds has 79 milligrams, or about 19% of the DV. A cup of canned black beans delivers a whopping 84 milligrams of magnesium. That’s 1/5 th of your daily need right there! Cooked lentils are an excellent choice as well, providing 71.3 milligrams or 17% of the DV per cup. Pumpkin seeds really take the cake when it comes to magnesium. One serving of roasted pumpkin seeds delivers a whopping 156 milligrams, providing 37% of the daily value.
Factors Affecting Magnesium Absorption
While many individuals strive to meet their magnesium needs through diet, certain health conditions can lead to decreased magnesium levels. Not only are people with insulin resistance or type 2 diabetes more prone to lose magnesium, the loss can make their condition worse. So it’s particularly important for people at risk to pay attention to magnesium.
Additionally, a high intake of other minerals can impede magnesium absorption in the body 2. The fact is, specifically taking in more than 142 milligrams of zinc per day can disturb the sensitive equilibrium between these critical minerals. People need to be aware of everything they take in, nutrient-wise, to maximize absorption and avoid deficiencies.
Importance of Monitoring Magnesium Intake
With all of its important roles in bodily functions, ensuring you are getting enough magnesium is essential to the foundation of good health. Regular tracking of one’s diet through available apps and services can allow consumers to better identify if they are getting enough magnesium. Health professionals frequently suggest trying to add several magnesium-rich foods to each meal and snack to help meet this target.
For people who find it difficult to get enough magnesium from diet alone, supplements might be an option. It’s important to talk to your healthcare provider first. They are able to give personalized recommendations tailored to one’s health requirements and life situation.
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