People who consume magnesium rich foods, such as green leafy vegetables, nuts, and whole grains, less exposed to the risk of stroke. This is revealed in the international analysis involving 250 thousand people whose results were published in the American Journal of Clinical Nutrition. The two main magnesium benefits is, for the formation of bone and muscle relaxation and nerve tissue. In the process of relaxation of muscle and nerve tissue, magnesium will work together with minerals such as calcium in regulating role of nerve and muscle tissue.
Magnesium in the nerve cells function as "the protective gate", which in sufficient quantity, will protect the nerve cells that are not activated by other elements that surround cells. The ability of magnesium as the protective gates can help keep nerve cells feel calm and relaxed, so as to make the body not easily tired. If the amount of magnesium in the body is too little, his ability as a "protective gate" nerve cells will be reduced so as to make nerve cells activated continuously. As a result, the muscle will contract in excess which leads to physical exhaustion someone.
List of magnesium rich foods table
| Food | Milligrams (mg) per serving |
Percent DV* |
|---|---|---|
| Almonds, dry roasted, 1 ounce | 80 | 20 |
| Spinach, boiled, ½ cup | 78 | 20 |
| Cashews, dry roasted, 1 ounce | 74 | 19 |
| Peanuts, oil roasted, ¼ cup | 63 | 16 |
| Cereal, shredded wheat, 2 large biscuits | 61 | 15 |
| Soymilk, plain or vanilla, 1 cup | 61 | 15 |
| Black beans, cooked, ½ cup | 60 | 15 |
| Edamame, shelled, cooked, ½ cup | 50 | 13 |
| Peanut butter, smooth, 2 tablespoons | 49 | 12 |
| Bread, whole wheat, 2 slices | 46 | 12 |
| Avocado, cubed, 1 cup | 44 | 11 |
| Potato, baked with skin, 3.5 ounces | 43 | 11 |
| Rice, brown, cooked, ½ cup | 42 | 11 |
| Yogurt, plain, low fat, 8 ounces | 42 | 11 |
| Breakfast cereals, fortified with 10% of the DV for magnesium | 40 | 10 |
| Oatmeal, instant, 1 packet | 36 | 9 |
| Kidney beans, canned, ½ cup | 35 | 9 |
| Banana, 1 medium | 32 | 8 |
| Salmon, Atlantic, farmed, cooked, 3 ounces | 26 | 7 |
| Milk, 1 cup | 24–27 | 6–7 |
| Halibut, cooked, 3 ounces | 24 | 6 |
| Raisins, ½ cup | 23 | 6 |
| Chicken breast, roasted, 3 ounces | 22 | 6 |
| Beef, ground, 90% lean, pan broiled, 3 ounces | 20 | 5 |
| Broccoli, chopped and cooked, ½ cup | 12 | 3 |
| Rice, white, cooked, ½ cup | 10 | 3 |
| Apple, 1 medium | 9 | 2 |
| Carrot, raw, 1 medium | 7 | 2 |
Magnesium is necessary for the body to produce 300 types of enzymes , sending messages through the nervous system , making the muscles supple and relaxed , and maintain strong bones and teeth . Another important function is to maintain the consistency of rate / rhythm of the heart and blood pressure remained normal.
Some benefits of consuming foods containing high magnesium:
- May serve to decrease the risk of stroke, particularly ischemic stroke
- Shows each additional 100 milligrams of magnesium is consumed daily, the risk of ischemic stroke, stroke disease is most often caused by a blood clot fell as much as 9 percent.
- Magnesium is also needed to tackle diabetes
- Magnesium is also needed to overcome asthma
- Overcoming disorders or heart rhythm abnormalities and heart
- Magnesium as an amplifier
- Consuming food containing high magnesium recommended in the diet
However, the researchers revealed that they do not recommend people to consume magnesium supplements every day. Because the analysis focused on magnesium in food, so it is likely there are other aspects that affect these findings.
