Foods high in Magnesium

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List of Foods Rich in Magnesium       Magnesium plays an important part in energy production, nerve and muscle function and cell growth and repair.   The body contains only 1 oz (25 grams) of the mineral magnesium, but even with this small presence, it has a vital role in many body processes. It plays a part in energy production in the muscles and nerves, aids in the repair and maintenance of cells and reduces the levels of cholesterol in the blood, alleviating high blood pressure. Known as the anti-stress mineral, magnesium may also help to calm nerves.       The RNI* for Magnesium for an average adult (not including pregnant or lactating women) is 250-300mg per day. Consult your doctor before increasing intake of minerals, or changing your diet in any way!   A List of Rich Sources of Magnesium       Magnesium Rich Foods List Milligrams Portion Wheat bran 500 100 Brazil Nuts 400 100 Wheat Germ 280 100 Almonds 260 100 Cashew Nuts 240 100 All Bran 200 100 Shredded Wheat 125 100 Weetabix 120 100 Soya Beans 100+ 100 Most other Nuts up to 100 100 Plain Chocolate 100 100 Figs 70 100 Beans / Lentils 50+ 100 What if you're not getting enough of the mineral magnesium from rich foods? A deficiency of magnesium will produce symptoms such as tiredness, irritability, vertigo, depression and muscle spasm and cramps; in the case of severe deficiency, convulsions may occur.  Who Needs Magnesium? Magnesium is important for people with poor diets and for those who are taking certain drugs, including oestrogen, antibiotics and diuretics. It may alleviate menstrual cramps and also morning sickness during pregnancy. People who live in areas with hard water, which contains more magnesium, suffer from considerably less heart disease than do people who live in soft water areas. However, whether magnesium can prevent heart problems is still uncertain.   RNI* = REFERENCE NUTRIENT INTAKE - a UK dietary reference value! It means an amount of a nutrient that is enough for almost every individual, even someone who has high needs for the nutrient. This level of intake is, therefore, considerably higher than most people need. If individuals are consuming the RNI of a nutrient, they are most unlikely to be deficient in that nutrient. For more information on UK dietary reference values follow the next link: http://www.nutrition.org.uk/upload/DRVs.pdf

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