Home  > Healing Foods  > You
Are Here

DIET AND FITNESS:

Magnesium --- The Importance of Magnesium in
Your Diet
Related Links
Magnesium Reduces Coronary Calcification

Why You Need Lithium In Your Diet

Why You Need to Eat More Nuts-Health Benefits of Eating Nuts

People Who Eat Dirt May Be Craving Essential Minerals

Vitamin A Deficiency and Foods That Help

Vitamin B3 Deficiency and Foods That Help

Is Vitamin D the miracle vitamin?

Foot Cramps-Causes and 7 Natural Remedies

Quinoa-The 5000 year-old "New" Superfood

Last updated August 10, 2016 (originally published March 2, 2008)

By Susan M. Callahan, Associate Editor and Featured Columnist





Magnesium is the forgotten mineral. Unlike better known minerals
such as calcium and iron, most people do not appreciate the
importance of magnesium to our health.

How important is magnesium?  Quite important. Our bodies use
magnesium for over
300 essential chemical reactions.  And yet,
according to the Center for Magnesium Education & Research in
Hawaii, almost 48% of Americans have diets that are deficient in
magnesium. Magnesium helps our bodies in the following critical
ways:

- maintains normal nerve and muscle functions
- keeps heart rhythm steady,
- supports a healthy immune system,
-keeps bones healthy
-
regulates blood sugar levels
-promotes normal blood pressure,
-helps in metabolizing energy, thus, aids in maintaining a healthy
weight

Some studies also suggest magnesium has a role in preventing
hypertension,
cardiovascular disease, and diabetes and many more
diseases.  In fact, the Center for Magnesium Education & Research
found that "Low magnesium intakes and blood levels have been
associated with type 2 diabetes, metabolic syndrome, elevated
C-reactive protein,
hypertension, atherosclerotic vascular disease,
sudden cardiac death, osteoporosis,
migraine headache, asthma, and
colon cancer".   

How Much Magnesium Should You Get?

Women over the age of 30 should get 320 mg of magnesium daily
and men over 30 should get 420 mg daily, according to the
National
Institutes of Health magnesium guidelines
.


Signs of Magnesium Deficiency

Some of the signs of magnesium deficiency include facial tics or
twitches, muscle cramps, muscle spasms, irregular heart rhythms,
seizures and anxiety.

Update:
If you suffer from heavy periods, magnesium may also help to
decrease heavy menstrual flow.

The Food and Drug Administration recommends that we try to eat
400 milligrams of magnesium daily. The list in the box to the right
contains foods with high concentrations of magnesium.

Magnesium-Rich Foods






























1. Spinach and other dark green vegetables (the chlorophyll which
makes these vegetables green, is rich in magnesium). A medium
zucchini has 35 milligrams of magnesium. 4 cups would provide  20%
of your daily magnesium needs.  A cup of spinach has 24 milligrams
of magnesium.

2. Beans, peas.

3. Nuts,in particular almonds. Almonds contain 80 mg of magnesium
per ounce, which is about 20 % of what you need.

4. Whole grains such as rye, barley and wheat.

In addition to the more familiar grains, researchers have discovered
that long-forgotten grains such as
amaranth, which has been
cultivated for over 8000 years, are also high in magnesium.

As for desserts,
chocolate --at least the dark variety --has about 41
milligrams of magnesium per ounce.



















































Related:
Quinoa-The New Superfood

Amaranth--An Ancient Grain Rediscovered

Ideal Breakfast for Diabetics

Chocolate - Top 10 Health Benefits

Foods That Lower Your Blood Pressure

Why Diet Sodas Are Bad for Your Health

Swollen Ankles -Causes and Cures

Lithium Rich Foods Help Alzheimer's


Sugar -The Disease Connection

Bowel Color-What It Means

Why Americans Read In Bathrooms-The Hidden Epidemic of
Constipation

Bowels -3 Keys to Normal Bowels

Bowel Movements Indicate Your Overall Health

Foods That Reduce Blood Pressure

Waist Size Matters

Why We Go Soft In the Middle

My Heart Attack

Fish Oil Health Benefits -Let Me Count The Ways

Quinoa-A New Superfood

Sugar-The Disease Connection

How Much Is Too Much Salt


DIETS AND FITNESS


BOWEL MOVEMENTS

INTESTINES-KEEP THEM
HEALTHY

QUINOA-THE NEW
SUPERFOOD

HOW MUCH IS TOO MUCH
SALT

HOW MUCH SALT IS IN MY
FOOD

SALT CONTENT OF COMMON
FOODS

150,000 DIE FROM EXCESS
SALT

I HAVE HIGH BLOOD
PRESSURE!

FOODS THAT LOWER YOUR
BLOOD PRESSURE

INFLAMMATION INSIDE THE
BODY

FAT--IT'S ALIVE!

WHY WE GO SOFT IN THE
MIDDLE

WHY EUROPEANS ARE
THINNER

>VEGETARIAN RECIPES


MY HEART ATTACK

CANCER SURVIVORS
BRAIN HEALTH

>CROSSWORD
PUZZLES
>LEARNING
>MEMORY LOSS


MONEY AND BUDGET

RESOURCES

AMERICAN HEART
ASSOCIATION

LINKS AND RESOURCES
FOOD                         Milligrams of Magnesium (mg)         %DV*
Halibut, cooked,
3 ounces                                             90                          90
Almonds, dry roasted,
1 ounce                                               80                          20
Cashews,
dry roasted, 1 ounce                          75                          20
Soybeans, mature,
cooked, ½ cup                                     75                         20
Spinach, frozen,
cooked, ½ cup                                     75                         20
Nuts, mixed,
dry roasted,
1 ounce                                                65                          15
shredded wheat,
2 rectangular
biscuits                                                 55                         15
Oatmeal, instant,
fortified,  1 cup                                    55                         15
Potato, baked
w/ skin, 1 medium                              50                         15
Peanuts, dry roasted,
1 ounce                                                50                         15
Peanut butter, smooth,
2 Tablespoons                                     50                        15
Wheat Bran, crude,
2 Tablespoons                                     45                        10
Blackeyed Peas,
cooked, ½ cup                                     45                        10
Yogurt, plain, skim milk,
8 fluid ounces                                      45                        10
Bran Flakes, ¾ cup                             40                        10
Vegetarian Baked Beans,
½ cup                                                  40                         10
Rice, brown,
long-grained, cooked,
½ cup                                                  40                         10
Lentils, mature seeds,
cooked, ½ cup                                    35                          8
Avocado, California, ½ cup pureed   35
Kidney Beans, canned, ½ cup            35  
Pinto Beans, cooked, ½ cup               35
Wheat Germ, crude, 2 Tablespoons   35
Chocolate milk, 1 cup                         33
Banana, raw, 1 medium                     30
Milk Chocolate candy bar,
1.5 ounce bar                                      28
Milk, reduced fat (2%)
or fat free, 1 cup                                 27
Bread, whole wheat,
commercially prepared, 1
slice                                                                                                                   25
Raisins, seedless, ¼ cup packed        25
Whole Milk, 1 cup                                24
Chocolate Pudding, 4 ounce
ready-to-eat portion                            24
COLLECTIVE
WIZDOM.COM

Healthy Body, Healthy Mind, Healthy Life

About Us

Register

Privacy Policy

Editorial Policy

Meet Our Medical and Fitness Experts

Contact Us

Disclaimer : All information on www.collectivewizdom.com is for educational purposes only. It is not a substitute for professional medical advice. For
specific medical advice, diagnoses, and treatment, please consult your doctor.  
(c) copyright collectivewizdom.com 2007 -201
6 and all prior years. All rights reserved

Collectivewizdom,LLC is located at 340 S Lemon Ave #2707 Walnut, CA 91789
Subscribe in a reader
Google