Magnesium deficiency treatment with food

Magnesium is an important mineral for a healthy body, as it helps maintain healthy blood pressure levels, strong bones, and a stable heartbeat.

Magnesium deficiency causes many symptoms and health problems, such as loss of appetite, nausea, vomiting, fatigue, and weakness.

As the magnesium deficiency in the body worsens, more severe symptoms may occur, such as feeling numb and numb, muscle cramps and spasms, irregular heartbeat, and spasms in the coronary arteries.

The daily requirement for magnesium for men is 400-420 mg per day. And for women, 310-320 mg per day.

In the following lines, we review together ways to treat magnesium deficiency with fruits and food:

Magnesium deficiency treatment with fruits

You can eat the following fruits with the necessary portions daily to treat magnesium deficiency in the body:

1- Pumpkin Seeds: Kernels: Serving size 1 ounce equals 168 mg.

2- Avocado: diced: a serving size of 1 cup equals 44 mg.

2- Bananas: Serving size: An average fruit equals 32 mg.

4- Apples: Serving size: 1 medium fruit equals 9 mg.

Treating magnesium deficiency with food

Magnesium is available in many foods that can be eaten to treat the deficiency of this mineral in the body, most notably:

Baked potatoes with the skin on Serving size 3.5 ounces, 43 mg.

Cooked brown rice: Serving size is ½ cup, 42 mg.

Low-fat plain yogurt: Serving size is 8 ounces, 42 mg.

Instant oatmeal: 1 packet serving size, 36 mg.

Unsweetened cocoa powder: Serving size 1 tablespoon is 27 milligrams.

Farmed Atlantic salmon: Serving size is 3 ounces, 26 mg.

Milk: 1 cup serving size, 24-27 mg.

Dry Roasted Almonds: Serving size is 1 ounce, 80 mg.

Boiled spinach: Serving size is ½ cup, 78 mg.

Dry Roasted Cashews: Serving size is 1 ounce, 74 mg.

 

Pumpkin seeds in the shell: Serving size 1 ounce, 74 mg

Oil-roasted peanuts: Serving size is ¼ cup, 63 mg.

Shredded wheat: Serving size: 2 large biscuits, 61 mg.

Soy milk "plain or vanilla": serving size: 1 cup, 61 mg.

Cooked black beans: Serving size is ½ cup, 60 mg.

Dark Chocolate 60-69% Cocoa: Serving Size: 1 ounce, 50 mg.

Peanut Butter: Serving size is 2 tablespoons, 49 mg.

Whole wheat bread: serving size of two slices is 46 milligrams.

Raisins: ½ cup serving size, 23 mg.

Roasted chicken breast: Serving size is 3 ounces, 22 mg.

90% lean beef: Serving size is 3 ounces, 20 mg.

Broccoli, chopped, cooked: Serving size is ½ cup, 12 mg.

Cooked white rice: Serving size is ½ cup, 10 mg.

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