Kepentingan Dan Sumber Magnesium

Magnesium merupakan mineral penting yang diperlukan oleh badan untuk mengekalkan otot normal dan fungsi saraf, mengekalkan sistem imun yang sihat, mengekalkan rentak jantung, dan membina tulang yang kuat.
Magnesium juga terlibat dalam sekurang-kurangnya 300 tindak balas biokimia dalam badan. Kekurangan magnesium boleh menyebabkan kekejangan otot, penyakit kardiovaskular, kencing manis, tekanan darah tinggi, gangguan keresahan, migrain, osteoporosis, dan infarksi serebrum.

Sebaliknya, memakan terlalu banyak magnesium biasanya menyebabkan cirit-birit sebagai badan yang cuba untuk mengeluarkan lebihan itu. DV semasa bagi magnesium adalah 400mg.

Menurut kajian magnesium lebih memainkan peranan dalam kesihatan tulang kanak-kanak berumur 4-8 tahun.
 Steven A. Abrams, Zhensheng Chen, Keli M. Hawthorne. Pediatrics/CNRC, Baylor College of Medicine, Houston, TX.

Berikut adalah senarai makanan magnesium yang tinggi :

#1: Dark Leafy Greens (Raw Spinach)

Magnesium in 100g	1 Cup Raw (30g)	1 Cup Cooked (180g)
79mg (20% DV)	24mg (6% DV)	157mg (39% DV)

Other Greens High in Magnesium (%DV per cup cooked): Swiss Chard (38%), and Kale (19%).




#2: Nuts and Seeds (Squash and Pumpkin Seeds)

Magnesium in 100g	1/2 Cup (113g)	1 Ounce (28g)
534mg (134% DV)	606mg (152% DV)	150mg (37% DV)

Other Nuts and Seeds High in Magnesium (%DV per 1/2 cup): Sesame Seeds (63%), Brazil Nuts (63%), Almonds (48%), Cashews (44% DV), Pine nuts (43%), Mixed Nuts (39%), and Peanuts (31%), Pecans (17%), Walnuts (16%).



#3: Fish (Mackerel)

Magnesium in 100g	Per 3oz Fillet (85g)
97mg (24% DV)	82mg (21% DV)

Other Fish High in Magnesium (%DV per 3oz fillet (85g)): Pollock (18% DV), Turbot (14% DV), Tuna (14% DV), and most other fish at an average of 8% DV.



#4: Beans and Lentils (Soy Beans)

Magnesium in 100g	1 Cup Cooked (172g)
86mg (22% DV)	148mg (37% DV)

Other Beans and Lentils High in Magnesium (%DV per cup cooked): White Beans (28%), French Beans (25%), Black-eyed Peas (23%), Kidney Beans (21%), Chickpeas (Garbanzo) (20%), Lentils (18%), Pinto Beans (16%), .


#5: Whole Grains (Brown Rice)

Magnesium in 100g	1 Cup Cooked (195g)
44mg (11% DV)	86mg (21% DV)

Other Whole Grains High in Magnesium (%DV per cup cooked): Quinoa (30%), Millet (19%), Bulgur (15%), Buckwheat (13%), Wild Rice (13%), Whole Wheat Pasta (11%), Barely (9%), Oats (7%).



#6: Avocados

Magnesium in 100g	1 Avocado (201g)	1/2 Cup Pureed (115g)
29mg (7% DV)	58mg (15% DV)	33mg (9% DV)

An average avocado provides 322 calories, half a cup pureed contains 184 calories.



#7: Low-Fat Dairy (Plain Non Fat Yogurt)

Magnesium in 100g	1 Cup (245g)
19mg (5% DV)	47mg (12% DV)

Other Dairy Foods High in Magnesium (%DV per 100g): Goat Cheese (Hard) (14% DV), Nonfat Chocolate Yogurt (10% DV) and Nonfat Mozzarella (8%).



#8: Bananas

Magnesium in 100g	1 Medium (63g)	1 Cup Slices (150g)
27mg (7% DV)	32mg (8% DV)	41mg (10% DV)

#9: Dried Fruit (Figs)

Magnesium in 100g	1/2 Cup (75g)	1 Fig (8g)
68mg (17% DV)	51mg (13% DV)	5mg (1% DV)

Other Dried Fruit High in Magnesium (%DV per 1/2 cup): Prunes (11%), Apricots (10%), Dates (8%), and Raisins (7%).



#10: Dark Chocolate

Magnesium in 100g	1 Square (29g)	1 Cup Grated (132g)
327mg (82% DV)	95mg (24% DV)	432mg (108% DV)

1 square of dark chocolate provides 145 calories.



Sumber rujukan --

http://www.healthaliciousness.com/articles/foods-high-in-magnesium.php
http://www.abstracts2view.com/pas/view.php?nu=PAS13L1_2715.3