Magnesium is an important mineral that is required by the body to stay healthy.

Health Benefits of Magnesium

It ensures the smooth functioning of various processes of the body like regulating muscle and nerve functions, regulating blood pressure and blood sugar levels, strengthens bones and keeps the heart healthy. It is also required for energy production, oxidative phosphorylation, and glycolysis. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm. [1]

Recommended Daily Magnesium Intake

An adult body contains approximately 25g magnesium, with 50% to 60% present in the bones and most of the rest in soft tissues. The Recommended Dietary Allowances (RDAs) for Magnesium are as follows

AGEMALEFEMALEPREGNANCYLACTATION
infant’s 7-12 months75mg75mg
1-3 years80mg80mg
4-8 years130mg130mg
9-13 years240mg240mg
14-18 years410 mg360mg400mg360mg
19-30 years400mg310mg350mg310mg
31-50 years420mg320mg360mg320mg
51+ years420mg320mg
Source. [1]

Magnesium Deficiency

Magnesium deficiency is known as hypomagnesemia. Deficiency in magnesium could lead to various health problems like heart disease, migraines, diabetes, insulin resistance, Alzheimer’s, poor absorption, chronic diarrhea, and hungry bone syndrome and attention deficit hyperactivity disorder.

Magnesium Rich Foods

There are plenty of food options available to meet your daily needs for magnesium. Let us highlight for you a few food items that are the highest in magnesium and should be included in your diet.

1Dried Agar Seaweed

Dried Agar Seaweed popularly known as china grass in India, was accidentally discovered in japan by an innkeeper. Agar has mostly used in making desserts in Asian countries and is also a vegan gelling agent and a thickener in some dishes. Agar is stored in three different forms powdered, strands or flakes. It has a very high magnesium content.

  • Per 100g of dried agar seaweed has 770mg magnesium. [2]
Back