Are you one of the many people unknowingly suffering from a magnesium deficiency? This problem is often overlooked, especially since the symptoms of magnesium deficiency are similar to other health conditions. Common symptoms include muscle cramps, anxiety, fatigue, high blood pressure, and heartbeat irregularities.
Most of the time, the symptoms don’t appear until your levels are severely low, which is why it is important to be proactive about including magnesium-rich foods in your regular diet. Even if you don’t experience the above symptoms, it’s smart to be proactive about eating magnesium-rich foods to support your immune system.
The Recommended Dietary Allowance for magnesium for the following groups are:
|
Age Group
|
Recommended Daily Magnesium Intake
|
|---|---|
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Infants 1 and under
|
30-75 mg
|
|
Children 1-3 years
|
80 mg
|
|
Children 4-8 years
|
130 mg
|
|
Children 9-13 years
|
240 mg
|
|
Teen boys 14-18 years
|
410 mg
|
|
Teen girls 14-18 years
|
360 mg
|
|
Adult Males
|
400-420 mg/day
|
|
Adult Females
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310-320 mg/day
|
Additional information for the RDAs of other groups can be found at the National Institutes of Health link here.
High Magnesium Nuts and Seed
You can take supplements or find natural sources of magnesium in the foods you eat. Magnesium levels in nuts are high, making nuts one of the best magnesium-rich foods you can add to your diet.
Consider the following magnesium-rich nuts list to get an idea of the foods you should buy. The nutritional benefit of the following list is based off the recommended serving size of each kind of nut. All the Recommended Dietary Allowances for age groups are shown for us earlier in the blog.
- Brazil Nuts contain about 350mg of magnesium per 100 grams. The daily serving for Brazil nuts is 28g which is equal to 100mg of magnesium, meaning Brazil nuts would provide 26.32% of the RDA of magnesium for adult males and roughly 34% for adult females.
- Chia seeds contain about 335mg of magnesium per 100 grams. The daily serving for chia seeds is 15g, meaning chia seeds would provide 12.56% of the RDA of magnesium for adult males and 16.21% for adult females.
- Cashews contain roughly 292 mg of magnesium per 100 grams. The daily serving of cashews is 28.35 grams, meaning that would provide 20.44% of his RDA for the day while it would be 26.38% for females.
- Pili Nuts contain roughly 270mg of magnesium per 100 grams, which means that the serving size of 28g a day would equate to 85mg of magnesium. About 19% of the RDA for men and 24.39% for women.
- Almonds contain approximately 268mg of magnesium per 100 grams. The daily serving for almonds is 43g, meaning that would be 37.18% of her RDA for the day, while it would be 28.81% for men.
- Pumpkin Seeds contain roughly 550mg of magnesium per 100 grams, which means that the serving size of 28g a day would equate to 175mg of magnesium. About 38% of the RDA for men and 49% for women.
- Walnuts contain about 158mg of magnesium per 100 grams, which means that the serving size of 45g a day would equate to 17.8% of the RDA of magnesium for men and 22.9% for women.
- Hazelnuts contain about 163mg magnesium per 100 grams, which means that the serving size of 28 grams a day would equate to approximately 55mg of magnesium. About 11.42% of the RDA for adult males and 14.72% for adult females.
- Sunflower Seeds contain roughly 129mg of magnesium per 100 grams, which means that the serving size of 28g a day would equate to approximately 37mg of magnesium. About 9% of the RDA for adult males and 12% for adult females.
- Pistachios contains 121mg of magnesium per 100 grams, which means that the serving size of 28g a day would equate to 26% of the RDA for adult males and 33.55% for females.
Healthy Snack Options
Don’t stress about studying the magnesium contents nuts contain. Instead, be proactive about including a variety of nuts and seeds in your diet – and you will naturally get magnesium as well as other vitamins and minerals that are essential for health. Additionally, incorporating fruits with the high magnesium levels can further enhance your nutrient intake.
Our team at Nature’s Garden is working hard to provide easy solutions for your busy family. If you are looking for snack options that are high in magnesium and other essential nutrients, then check out our tasty snack packs including Healthy Trail Mix, Organic Trail Mix, and Omega-3 Deluxe Mix. Or, if you have a bit of a sweet tooth, try our Heart Healthy Trail Mix.
2 comments
Good information, I have learned a lot of valuable nutritional information thankyou very much.
Great to know.