Magnesium: Super-Mineral?

Magnesium never gets center stage. Sodium always plays the villain. Potassium is usually the hero. Magnesium — who is that? Well it may be time to write in magnesium as the superhero. Studies have shown that this no-name mineral can improve the following health conditions:

  • Diabetes
  • Heart irregularities
  • Bone strength
  • Premenstrual syndrome (PMS)
  • Migraine
  • Asthma
  • Muscle function

This mineral is also commonly used to treat constipation since it can power up the intestines.

How do you know if you are getting enough magnesium? A simple blood test can give a rough estimate of your level of magnesium.

What are risk factors for magnesium deficiency?

  • Diuretics (water pills) cause loss of magnesium as well as potassium through the kidneys
  • Alcohol abuse can lead to magnesium deficiency
  • Intestinal malabsorption
  • Chronic use of stomach acid-lowering drugs may cause low magnesium
  • Poor diet of mostly processed foods

What are food power sources of magnesium?

Green leafy vegetables, whole grains, fish, beans and nuts are sure to boost up your magnesium supply.

Some examples of Magnesium-rich foods:

Cashews 1 ounce 75 mg Magnesium
Peanut butter 1 tablespoon 25 mg
Black beans 3.5 ounces 70 mg
Chickpeas 3.5 ounces 48 mg
Soybeans 3.5 ounces 60 mg
Brown Rice, Long grained ½ cup 40 mg
Oats 3.5 ounces 235 mg
Peanuts 3.5 ounces 250 mg
Halibut 3.5 ounces 100 mg
Banana medium size 30 mg
Baked potato medium size 50 mg
Spinach 3.5 ounces 75 mg
Plain yogurt 8 ounces 45 mg
Whole Milk 1 cup 24 mg
Avocado ½  cup 35 mg
Whole wheat bread 1 slice 25 mg
Raisins ¼  cup 25 mg
Black-eyed Peas, cooked ½ cup 45 mg
Wheat Germ, crude 2 Tablespoons 35 mg
Almonds, Dry roasted 1 ounce 80 mg
Figs, Dried 4 figs 44 mg
Artichokes 1 cup 100 mg
Buckwheat Flour, Whole Groat 1 cup 300 mg
Oat Bran 1 cup 200 mg
Prune Juice 1 cup 36 mg
Lentils 1 cup 70 mg
Pumpkin seeds 1 ounce 150 mg
Sweet Potato (with Skin) 1 cup (250 gms) 55 mg
Tomato, Paste 1 cup 130 mg

How much Magnesium do I need?

The recommended intake of magnesium in U.S. adults is about 300 mg daily. Past studies have found up to 75% of Americans were not measuring up to recommended dietary intake.


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