A 1999-2000 National Center for Health Statistics study estimated that magnesium--a mineral essential to cardiovascular health and a necessary factor in hundreds of enzyme functions--is consumed in levels lower than the recommended daily allowance by one-quarter of adult Americans. This low consumption of magnesium is blamed on the increased consumption of processed foods (generally poor sources of magnesium) and decreased consumption of whole grains, vegetables, fruits and other magnesium-rich food sources. Knowing which foods offer the most magnesium is the first step to boosting your body's level of magnesium, an essential mineral that offers many benefits.
The Importance of Magnesium
Magnesium prevents muscle spasms, maintains the free-flowing consistency of blood by inhibiting clotting, keeps blood pressure normal and the heart beat steady. Collectively, these functions are particularly beneficial to individuals with heart-related issues. In addition, magnesium helps regulate blood sugar levels by improving insulin sensitivity, (a key risk factor for Type 2 diabetes), increases good (HDL) cholesterol levels and keeps bones strong by enabling your body’s absorption of calcium.
Magnesium Zappers
Note that the following reduce magnesium levels in the body: excessive alcohol/alcoholism, stress (physical and emotional), sugar, protein (a diet with too much or too little), excessive diarrhea or vomiting, the use of diuretics, synthetic hormone replacement therapy, thyroid disorder, kidney disease, diabetes and certain prescription medications.
Food Sources of Magnesium
The recommended daily allowance for magnesium is as follows: 310 mg for females ages 19 to 30 (320 mg for females over age 30) and 400 mg for males age 19 to 30 (420 for males over age 30). To increase your body's stores of magnesium, integrate more of these magnesium-rich foods into your daily diet: whole grains, including wheat, oats, brown rice, millet and buckwheat, which are particularly rich in magnesium.
Note that some cereals and breads boast whole grains, but to receive the most magnesium, make sure the whole grain foods you select have not been refined. This process strips grains of their rich outer layer and germ, reducing their magnesium content significantly. (The stripped outer layer of wheat is sold separately as wheat bran, which is a potent source of magnesium.)
Leafy green vegetables are also beneficial. Magnesium is contained in the chlorophyll in all green plants, so remember: the greener the plant, the higher the magnesium level. (One cup of spinach contains 160 mg of magnesium, approximately 1/2 of the daily recommended amount.)
Be sure to include beans, notably black-eyed peas, black beans, navy beans, lima beans, chickpeas, lentils and split peas, in your diet. Also, magnesium-rich are nuts, notably, almonds, brazil nuts, cashews, peanuts and walnuts. Seafood known for its magnesium include halibut, salmon and shellfish.
As for fruit, avocados, bananas, blackberries are known for being high in magnesium. Other good magnesium-rich choices include the dried version of the following: apricots, currants, dates, figs, grapes (raisins), peaches and prunes. Finally, milk, tofu, broccoli and seeds are magnesium-rich.
Magnesium In Supplements
You can also correct a magnesium-deficient diet via a daily supplement. Magnesium can be found in many multivitamin/mineral formulas. Note that the level of magnesium in these formulas will rarely be above 100 mg, due to its bulk.
If you choose instead to take magnesium as a standalone supplement, make sure that you are also taking adequate levels of calcium. These two minerals share a complex and close relationship, with magnesium aiding the body’s ability to use calcium, among other synergies.
References
- Prescription Alternatives, Third ed.; Dr. Earl Mindell, Virginia Hopkins; 2003
- Centers for Disease Control and Prevention
- Advanced Nutrition and Human Metabolism, Fifth ed.; Sareen Annora Stepnick Gropper, Jack L. Smith, James L. Groff; 2008
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