10 Magnesium-Rich Foods That Are Super Healthy

Magnesium is an important mineral required by the body for muscle and nerve function, maintaining cardiac rhythm , building strong bones and energy production. The secretion and action of insulin also require magnesium. 

A deficiency in magnesium can cause numbness, muscle cramps, seizures, abnormal heart rhythms, and coronary spasms.

Extended List of Magnesium Rich Foods

FoodServingMagnesium
#1 Rice BranView(Source)1 cup219% DV(922mg)
#2 TofuView(Source)1 cup35% DV(146mg)
#3 Wheat GermView(Source)1 oz22% DV(91mg)
#4 Alaskan King CrabView(Source)1 leg20% DV(84mg)
#5 Peanut ButterView(Source)2 tbsp14% DV(57mg)
#6 MolassesView(Source)1 tbsp12% DV(48mg)
#7 Whole MilkView(Source)1 cup6% DV(24mg)
#8 Whole Wheat BreadView(Source)1 slice6% DV(24mg)
#9 EspressoView(Source)1 fluid ounce6% DV(24mg)
#10 Seaweed (Dried Spirulina)View(Source)1 tbsp3% DV(14mg)
#11 CoffeeView(Source)1 cup2% DV(7mg)

Health Benefits of Magnesium

  • Regulation of vital signs – Diets high in fruits and vegetables provide both magnesium and potassium which are consistently related to reduced vital signs . Reduced Risk of Type II Diabetes – Magnesium is involved in carbohydrate metabolism and therefore the body’s use of insulin. Studies show that individuals with type II diabetes have low levels of magnesium in their blood. Correcting this lack of magnesium may help increase sensitivity to insulin and stop type II diabetes.
  • Reduced Risk of attack and other Cardiovascular Diseases – Because magnesium is related to regulation of vital signs and lower risk of diabetes, it follows that it also reduces risk of disorder . Elevated levels of magnesium within the blood are related to reduced risk of attack and stroke. 
  • Reduced Risk of Osteoporosis – Magnesium plays a task in calcium metabolism and hormones which regulate calcium and should help to guard against osteoporosis. Several studies support that increased magnesium intake increases bone health. 
  • Reduced Frequency of Migraine Headaches (*Controversial) – Studies show that individuals who have frequent migraine headaches have lower levels of magnesium than other individuals. There’s conflicting evidence on whether increased intake of magnesium will reduce the frequency of migraines. 
  • Alleviation of PMS (PMS) – Studies suggest that consuming higher amounts of magnesium, perhaps in conjunction with vitamin B6 , helps to alleviate bloating, insomnia, leg swelling, weight gain, breast tenderness, and other symptoms related to PMS. 

High Risk Groups for a Magnesium Deficiency

  • High Risk Groups for a Magnesium Deficiency
  • Long distance athletes – people that exercise over long distances lose electrolytes via sweat and wish to replenish their sodium, potassium, magnesium, and phosphorus levels.
  • Dehydration – people that consume excess alcohol, or suffer diarrhea, or are dehydrated for other reasons, have  to replenish their sodium, potassium, magnesium, and phosphorus levels.
  • People with Gastrointestinal Disorders – Most magnesium is absorbed through the colon so people with gastrointestinal disorders like regional enteritis are at high risk for a magnesium deficiency.
  • People with Poor Functioning Kidneys – Under normal circumstances, the kidneys regulate magnesium levels within the blood, excreting less when stores are low. However, excessive loss of magnesium through urine can occur to people on certain medications, with poorly managed diabetes and in alcoholics. 
  • The Elderly – As we age the quantity of magnesium we absorb decreases and therefore the amount we excrete increases. 
  • People on a coffee protein diet (*Controversial) – Eating but 30 grams of protein each day may adversely affect magnesium utilization. 
  • People taking Certain Medications
  • Proton Pump Inhibitors: Prescription PPIs include Nexium (esomeprazole magnesium), Dexilant (dexlansoprazole), Prilosec (omeprazole), Zegerid (omeprazole and sodium bicarbonate), Prevacid (lansoprazole), Protonix (pantoprazole sodium), AcipHex (rabeprazole sodium), Vimovo, Prilosec OTC (omeprazole), Zegerid OTC (omeprazole and sodium bicarbonate), and Prevacid 24HR (lansoprazole)
  • Diuretics: Lasix, Bumex, Edecrin, and hydrochlorothiazide 
  • Anti-neoplastic (Cancer) medication: Cisplatin
  • Zinc Supplements 
  • Factors which Affect Magnesium Absorption
  • Fermentable carbohydrates like those found in grains, dairy, and fruit enhance the absorption of magnesium. 
  • Foods with protein enhance the absorption of magnesium and calcium.
  • Phytates, found in vegetables, grains, seeds, and nuts may slightly hinder magnesium absorption, however, high magnesium content of these foods counteracts the effect of phytates.
  • Foods high in oxalates, like spinach, leafy greens, nuts, tea, coffee and cacao also reduce magnesium absorption. Cooking reduces ethanedioic acid , so cooking spinach and other greens is best than eating them raw (in terms of magnesium absorption)

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