Calcium and magnesium are essential minerals, with calcium being the most abundant and magnesium being the fourth most abundant mineral in the human body. About 99 percent of the body's calcium is stored in and supports the structure of bones and teeth. Fifty percent of the body's magnesium is found in bones; the other 50 percent is located inside the cells of organs and body tissues. For adults, the recommended dietary allowance (RDA) of calcium is 1000 mg to 1,200 mg and the RDA of magnesium is 310 mg to 420 mg. Magnesium may protect against immune dysfunction and cardiovascular disease. Calcium is important for preventing bone loss, which can lead to osteoporosis.
Bananas and Milk
Foods that are high in potassium and fiber are oftentimes also high in magnesium. For example, one medium banana has 32 mg of magnesium, 422 mg of potassium and 3.1 g of fiber. To consume both calcium and magnesium at breakfast, add a sliced banana to your your cereal. One cup of non-fat milk, poured on cereal, has around 300 mg of calcium and 30 mg of magnesium.
Broccoli and Spinach
Chlorophyll is the chemical that makes vegetables green. The center of the chlorophyll molecule contains magnesium; therefore, many green vegetables are good sources of magnesium. For example, 1 cup of cooked spinach has 157 mg of magnesium, as well as 245 mg of calcium and 4.3 g of fiber. Broccoli is also a good nutritional choice, with 94 mg of calcium, 37 mg of magnesium and 5.5 g of fiber.
Nuts and Green Leaf Lettuce
Nuts and seeds are good sources of magnesium. For example, 1/4 c of almonds has 96 mg of magnesium and 94 mg of calcium; peanuts have 62 mg of magnesium and 29 mg of calcium; walnuts and sunflower seeds have 40 mg of magnesium and 24 mg of calcium. To increase nutrient intake, top a green leafy salad with nuts. Three cups of romaine lettuce have an additional 20 mg of magnesium and 47 mg of calcium.
Whole Grains
The germ and bran portion of wheat are rich in magnesium, making whole, unrefined wheat flour a good source. One slice of multigrain bread has 32 mg of magnesium and 42 mg of calcium. Although it would seem like multigrain oatmeal should have more nutrients, instant oatmeal, such as maple and brown sugar packets, are fortified and therefore have more nutrients. For example, 1 cup of multigrain oatmeal has 92 mg of calcium and 27 mg of magnesium while 1 cup of instant oatmeal has 220 mg of calcium and 80 mg of magnesium.
Member Comments