Magnesium
Magnesium
Description :

Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement and present in some medicines (such as antacids and laxatives). Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

Magnesium that is naturally present in food and beverages is not harmful and does not need to be limited. In healthy people, the kidneys can get rid of any excess in the urine. But magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit, unless recommended by a healthcare provider.

Source (Per 100g) :

Cumin Seed

366 mg


Sesame

351 mg


Poppy Seed

347 mg


Cashew

292 mg


Almond

270 mg


Saffron

264 mg


Pine Nuts

251 mg


Cardamom

229 mg


Lupin

198 mg


Quinoa

197 mg


Wild Rice

177 mg


Anise Seed

170 mg


Bulgur

164 mg


Hazelnut

163 mg


Walnuts

158 mg


Chickpea

134 mg


Pecan

121 mg


Pistachio

121 mg


Bay Leaf

120 mg


Millet

114 mg


Rye

110 mg


Rosemary

91 mg


Chard

81 mg


Spinach

79 mg


Basil

64 mg


Ling

63 mg


Spearmint

63 mg


Okra

57 mg


Dill

55 mg


Sablefish

55 mg


Parsley

50 mg


Arugula

47 mg


Spot

42 mg


Anchovy

41 mg


Shrimp

35 mg


Blue Crab

34 mg


Bluefish

33 mg


Kale

33 mg


Coconut

32 mg


Cusk

31 mg


Mahi Mahi

30 mg


Milkfish

30 mg


Avocado

29 mg


Jackfruit

29 mg


Swordfish

29 mg


Leek

28 mg


Tilefish

28 mg


Spinach salad

27.368 mg


Banana

27 mg


Tilapia

27 mg


Coriander

26 mg


Lingcod

26 mg


Garlic

25 mg


Abiyuch

24 mg


Beets

23 mg


Potatoes

23 mg


Scup

23 mg


Guava

22 mg


Broccoli

21 mg


Haddock

21 mg


Monkfish

21 mg


Yam

21 mg


Eel

20 mg


Acerola

18 mg


Mulberry

18 mg


Zucchini

18 mg


Duck egg

17 mg


Figs

17 mg


Goose egg

16 mg


Endive

15 mg


Java Plum

15 mg


Asparagus

14 mg


Eggplant

14 mg


Cucumber

13 mg


Quail egg

13 mg


Carrots

12 mg


Pineapple

12 mg


Pumpkin

12 mg


Sapodilla

12 mg


Red Onion

11.4 mg


Celery

11 mg


Apricot

10 mg


Mango

10 mg


Lemon

8 mg


Lime

6 mg


Salt

1 mg




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