Magnesium is with an essential component also for the functioning and regulation of muscle contraction.
It can be stated that a food is a good source of this mineral when it has at least 30 mg per 100 g of food.
Food Sources of Magnesium
- Fruits and vegetables - Avocado, banana, beetroot, chickpeas, dried fire, peas, cassava, lentils, okra, seaweed, raisins, soybeans, spinach, kale.
- Grains and derivatives - barley, granola, oats, brown rice, corn bran, rice bran, wheat germ, rye flour, instant cereals, corn bran, whole grains.
- Nuts and seeds - pumpkin seeds and dried sunflower, sesame, almonds, nuts, peanuts, pistachio, soy and nuts.
- Others - molasses, peanut butter, soy product (sauce, flour, tofu), shrimp, oyster, baking powder, milk powder.
DDR - 0.3 grams.
