How to Develop a Diet that Contains Rich Amount of Magnesium?

Magnesium is one of the most abundant minerals that you can find in nature. It is present in plants, animals, and water. Some of the best sources of these minerals are green leafy vegetables. It is also present in sea foods especially those caught in the wild. Seeds, beans, and wheat products are also good sources of this mineral. When preparing your diet, you have to consider the required daily recommended allowance for this mineral. Adult women for example need approximately 310 mg to 320 mg of magnesium per day. Adult men on the hand need to consume around 400 mg to 420 mg of this mineral everyday. Growing young adults or those in their teens, pregnant mothers, and the elderly may be required to increase their daily consumption of this mineral. Vegetables and Beans It is not really difficult to select foods that are rich in magnesium. As long as you include green vegetables, nuts, and beans in your diet, then you will be able to get your daily dietary needs for this mineral. Green leafy vegetables are the best sources. That is because the chlorophyll molecule which is responsible for giving vegetables their green colors contains concentrated amounts of magnesium. Some of the best green leafy sources include spinach, broccoli, celery, summer squash, Swiss chard, kale, and mustard greens. You can prepare vegetable salad everyday and simply dress it with olive oil. Seeds and beans must be included in your daily diet. You can use these beans in your meat stews, salads, and pasta meals. A cup of black eyed peas for example already contains as much as 120 mg of magnesium. You should also eat soy beans, kidney beans, pumpkin beans, and flaxseeds. Other Sources of Dietary Magnesium Aside from green leafy vegetables and beans, there are also other food sources that are rich in this mineral. Wheat products are good sources. A slice of bread has enough magnesium that can rival the mineral content of a beef soup. However, it would be best to buy bread made from whole wheat flour instead of the commercial grade white refined flour. Sea water contains magnesium so a lot of sea foods are also rich in this mineral. It is advisable to develop a diet that includes fish such as yellow fin tuna, halibut, salmon, scallops, and shrimp. When cooking sea foods, it is best not to fry them in order to keep their mineral content. You should consider other methods of cooking sea foods such as broiling, steaming, or baking. If you are going to stir fry the shrimp, you may use small amount of olive oil over high heat to keep the mineral. For your snacks, you may try different types of fruits and nuts. A cup of strawberry for example is very rich in magnesium. You should also eat almonds, cashew nuts, and peanuts. Processed peanut butter is also a good substitute. You should develop the right diet that contains magnesium. If you eat healthy, then you can surely avoid a deficiency.