Pregnant women, with their unique constitution, require special care. As for magnesium, it helps maintain normal muscle and nerve function, keep heart rate stable, and maintain strong bones. Therefore, pregnant women need to supplement magnesium even more. So, let's learn about many specific situations of magnesium together.
What should pregnant women eat to supplement magnesium?
Pregnant women can supplement magnesium by eating more green leafy vegetables and other foods. According to statistics, seaweed has the highest magnesium content, with 460 milligrams of magnesium per 100 grams of seaweed, ranking first among all foods and known as the "treasure trove of magnesium elements". Green leafy vegetables contain 300-800 milligrams of magnesium per kilogram, soybeans contain 322 milligrams of magnesium per 100 grams, and bean sprouts have a higher magnesium content, with 523 milligrams per 100 grams.
Common magnesium containing foods:
Vegetables containing magnesium: seaweed, carrots, spinach, mustard greens, yellow flowers, amaranth, chili peppers, mushrooms;
Fruits containing magnesium: bananas, starfruit, longan, walnut kernels, red fruits, cucumbers, etc;
Grains containing magnesium: millet, corn, barley, buckwheat, malt, buckwheat flour, sorghum flour;
Magnesium containing legumes: soy products such as soybeans, black beans, broad beans, peas, cowpeas, tofu, etc;
Other foods such as shrimp, peanuts, sesame seeds, etc. also contain a certain amount of magnesium.
How much magnesium should pregnant women supplement every day?
Pregnant women generally consume 600 milligrams of magnesium per day, which is sufficient. This includes meals. Professor Yukio Yoshimori, a Japanese pathologist, has found that the incidence rate of wind is greatly reduced among people who often eat foods rich in magnesium. Because magnesium can prevent calcium on the cell membrane from flowing into the cell and maintain the balance of minerals inside the cell, it can protect the brain from damage. Foods rich in magnesium include millet, beans, chili peppers, mushrooms, winter mushrooms, tomatoes, seaweed, seaweed, apples, starfruit, longan, peanuts, walnut kernels, sesame paste, etc. Among them, seaweed ranks first in terms of magnesium content, making it an excellent food for preventing stroke. In addition, magnesium can maintain the firmness of bones and teeth, regulate insulin and blood sugar levels. It also has a certain regulatory effect on controlling cholesterol and arrhythmia.
After reading the above information, do you have a good understanding of magnesium? However, as long as pregnant women have a balanced diet on a daily basis, they can consume enough magnesium without additional supplementation. Because pregnant women have high levels of magnesium, it is also more likely to cause magnesium poisoning. We still need to pay more attention. Finally, I wish you a happy pregnancy.
