Magnesium in the Diet
Magnesium is a mineral that helps in the
formation of bones, production of proteins, transformation of
energy for the muscle storage and helps in the regulation of body
temperature. It is also a major intracellular ion that is
responsible in maintaining the balance in charges and substances
in cells. Recent studied by the U.S. RDA have shown that the
average intake of magnesium among women in the age category 19 to
50 years are about 74 percent. But men of the above age group have
showed a result of 94 percent of the level of magnesium. More than
50 percent of the women had the intake of magnesium to the extent
of below 70 percent of the recommended dietary allowance.
As per the U.S. RDA the recommended level of
magnesium is 400 milligrams per day for an individual. Food
products like meat, fish and poultry provide 18 percent of the
presence of the element magnesium. Dietary products like fats,
sweets and beverages provide 14 percent of the level of magnesium,
but these dietary products are recommended as good source of food
because of the level of calories present in them rather than the
vitamin and minerals supplied by these products.
Foods having the presence of low amount of
magnesium and that are not considered in the good source of food,
when gradually undertaken in large, frequent quantities helps in
inducing the level of magnesium. Some of the important guidelines
for daily food supplement include having various kinds of diet
rich food should be undertaken. Also, the body weight should match
with the height of the individual. Fatty substances like butter,
cheese, ghee that includes cholesterol and saturated fat should be
avoided. Foods rich in starch and fiber should be consumed.
Excessive intake of sugar and sodium should be avoided.
Consumption of alcoholic beverages should be undertaken
moderately.
Consumption of various kinds of food leads to
the increased amount of magnesium. The individuals being healthy
but having an unbalanced diet should compulsorily undertake
supplements of magnesium. If the level of magnesium provides a low
level, then it is recommended to consume the food having good
source of magnesium and special care should be taken for the
frequent intake of the magnesium rich foods. The list of foods
rich in magnesium helps in the selection of the good sources of
food recommended as per the dietary guidelines. The list of good
sources of magnesium was taken from the nutritive value of food
tables provided for the food consumption surveys done by the
United States Department of Agriculture and Human Nutrition
Information Service.
The presence of the element magnesium is lost
in some food during the process of cooking under the best
conditions. Magnesium could be retained by cooking the food with
minimum amount of water and at the shortest time. Whole grain
cereals contain 10 percent of magnesium as per the U.S recommended
dietary allowance. There are different kinds of cereals and the
percentage of magnesium for the cereal can be checked on the label
of the package.
|
