Magnesium

Health and nutrition : Nutrients found in vegetables

Definition

Magnesium (Mg) is part of the family of mineral salts.The adult human body contains about 25 g of magnesium, 50% to 60% of which is found in bones.

Role in the body

Magnesium plays a role in a significant number of cell functions. In particular, it helps to transmit neuromuscular impulses. It also regulates glucose and lipid metabolism in muscle, heart and nervous tissue.

Sources in vegetables and other foods (Source: Ciqual) 

Foods with the highest magnesium content

mg/100g

Cocoa powder

520

Cooked periwinkle

300

Cashew nuts, almonds, cooked whelk

250

Peanuts, walnuts, hazelnuts

160-180

Cooked Brussels sprouts, dark chocolate, purslane, cooked sorrel

100-120

Cooked chard, wholegrain bread

80-85

Cooked prawns, cooked mussels, dried figs, milk chocolate, dried dates, cooked spinach

60-75

Cooked chickpeas, dried apricots, Comté cheese, cooked white beans, scallops, mackerel, cooked red beans, rocket lettuce, cooked spinach, Parmesan cheese, Emmenthal (Swiss) cheese, oysters, wholegrain rice, canned flageolet beans

40-55

Parsley, dandelion, chestnuts, raw black radish, cardoon, cooked lentils, cooked artichoke

30-40

Recommended intake

The RDA (Recommended Daily Amount) of magnesium is 300 mg/day. The RNAs (Recommended Nutritional Allowances) are given for the French public by age bracket in mg/day 

Age bracket

RNA in mg/day

Ages 1-3

80 mg

Ages 4-6

130 mg

Ages 7-9

200 mg

Ages 10-12

280 mg

Boys, ages 13-19

410 mg

Girls, ages 13-19

370 mg

Adult men

420 mg

Adult women

360 mg

Pregnant women

400 mg

Nursing women

390 mg

Elderly, ages 75 and over

400 mg

Deficiencies / Excess

Dietary intake of magnesium in France has been assessed at 369 mg/day in men and 280 mg/day in women. Eighteen percent of men and 23% of women consume less than two thirds of the RNA and are consequently at high risk of a magnesium deficiency. The primary signs of a magnesium deficiency are physical and intellectual fatigue, cramping and various problems relating to neuromuscular hyperexcitability.

Disadvantage

Magnesium is found in foods that are neglected in modern-day diets. As a result, it is important that greater emphasis be placed on vegetables, dried fruits and grains.

Tips / advice from the nutritionist

Some mineral waters contain significant levels of magnesium.

To learn more

Site of the French Food Safety Agency (AFSSA)