The subject of magnesium and health is often overlooked. Being the fourth most abundant mineral in the body though, magnesium rich foods play an integral role in maintaining health and fitness. Its important we stop and examine the value it plays in biochemical processes.
Magnesium Rich Foods For Health
Magnesium is necessary for over 300 biochemical processes. With over 50% being stored in bones, the remainder can be found in tissue, with trace amounts carried in blood. Generally considered integral to good health, magnesium has been shown to play an important role in heart function, regulation of blood sugar, nerve function, blood pressure, cognitive function, bone density, and carbohydrate metabolism.
Despite the obvious importance of magnesium in health, most experts believe Americans generally do not consume enough of this mineral. Recommended daily allowances of magnesium varies by age and gender, and can be found below.
RDA for Magnesium
| Age | Men | Women |
|---|---|---|
| 1-3 | 80 | 80 |
| 4-8 | 130 | 130 |
| 9-13 | 240 | 240 |
| 14-18 | 410 | 360 |
| 19-30 | 400 | 310 |
| 31+ | 420 | 320 |
The Best Sources Of Magnesium
The best sources of dietary magnesium seem to be grains, nuts, and leafy green vegetables. Certain seafoods are also magnesium rich foods. Unfortunately, as it seems to go with such things where grains are concerned, the highest concentrations of magnesium are found in the bran, which is, of course, removed in the processing of the majority of grains consumed around the world.
Surprisingly enough, many of the most commonly suggested vegetables for improved health and immune function aren’t necessarily good sources of magnesium. Take for instance, broccoli. Often cited for its excellent health benefits, (and one of the few veggies my kids will actually eat), broccoli is relatively low in magnesium. Spinach and beans are excellent source of magnesium, and for a less common source, check out this post on some of the ways to cook asparagus to maintain its health benefits.
Sources of Magnesium
| Food | Serving Size | Mg (milligrams) |
|---|---|---|
| Buckwheat Flour (whole groat) | 1 cup | 301 |
| Oat Bran (raw) | 1 cup | 221 |
| Halibut (cooked) | 1/2 filet | 170 |
| Wheat Flour (whole grain) | 1 cup | 166 |
| Spinach (frozen, chopped) | 1 cup | 156 |
| Brazilnuts | 1 ounce | 107 |
| Pinto Beans | 1 cup | 86 |
| Cashews | 1 ounce | 77 |
| Raisin Bran Cereal | 1 cup | 77 |
| Almonds | 1 cup | 76 |
| Mixed Nuts (with peanuts) | 1 ounce | 64 |
| Alaskan King Crab | 3 ounces | 54 |
| Espresso coffee | 2 ounces | 48 |
| Raw Banana | 1 each | 41 |
| Mixed Vegetables | 1 cup | 40 |
| Raspberries | 1 cup | 33 |
| 1% Milk | 1 cup | 27 |
| Beef Sirloin | 3 ounces | 19 |
| Broccoli, Raw | 1 cup | 18 |
Magnesium Supplements
Because foods high in magnesium aren’t generally a staple of the Western diet, its worth considering the question of supplements.
Common sources are of magnesium supplements are magnesium oxide, magnesium carbonate, and magnesium lactate. Most research suggests that magnesium oxide is the least readily absorbed by the body, while magnesium carbonate and magnesium lactate are more readily absorbed. Interestingly enough, despite the fact that dietary magnesium is absorbed by the small intestine, the use of enteric coatings appears to reduce the absorbance of magnesium when delivered as a supplement.
Some of the more recent work on magnesium supplements suggests that the ability of magnesium to cross the blood/brain barrier varies substantially with the form of the supplement, which has potential consequences for the application of magnesium and cognitive decline. Research suggests that the most common supplements are not readily available for use in the brain, which is leading to the development of alternative magnesium supplements, such as magnesium-L-threonate.
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