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DIET AND FITNESS:
Magnesium--The Importance of Magnesium in
Your Diet
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March 2, 2008, Last update, May 10, 2011
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. 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. 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)
2. Beans, peas
3. Nuts,in particular almonds
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.
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| 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 |
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