Calcium and magnesium are essential minerals that your body requires in relatively large quantities compared to other minerals. While calcium and magnesium serve many different functions, they are famously associated together because in your muscles, these two minerals work as a synergistic pair to regulate muscle activities. A varied diet emphasizing certain foods will ensure that you get sufficient quantities of calcium and magnesium.
Magnesium Functions
Your body contains about 25 mg of magnesium at any given time, half of which is stored in your bones. This versatile nutrient participates in over 300 chemical processes that keep your body healthy and functioning efficiently. Magnesium deficiency occurs frequently in the U.S., particularly in the elderly and African-American populations. Magnesium keeps your heart rhythm regular and may help prevent osteoporosis, diabetes, elevated cholesterol and kidney stones, according to the National Institutes of Health website, MedlinePlus.com. Adult men 19 to 30 years old should get 400 mg of magnesium per day. Adult women 19 to 30 years old should get 310 mg of magnesium per day. Adult men over 30 need 420 mg per day and adult women over 30 need 320 mg.
Magnesium Sources
Magnesium is found in some animal products but is especially prevalent in high-fiber foods. Halibut is an excellent source, with 90 mg per 3-oz. serving. Almonds supply 80 mg per oz. Cashews and soybeans each contain 75 mg per oz. Legumes, whole grains, non-starchy vegetables, such as broccoli and leafy greens, seeds and nuts also provide substantial quantities of magnesium, ranging from 35 mg to 50 mg per oz.. A half-cup serving of wheat germ and two tablespoons of avocado each provide 35 mg.
Calcium Functions
Calcium serves many important functions. Aside from building strong bones and teeth, calcium is necessary in blood clotting, helps convey nerve messages and tells muscles to contract. You lose calcium as a waste product in sweat, urine and feces. Replenishing lost calcium is a priority for anyone wishing to maintain optimal health. When your diet is deficient in calcium, your body will remove calcium from storage in bones to be used for immediate needs in muscles, nerves and other tissues. Adults under age 50 require 1,000 mg of calcium per day, and adults over 50 years should get 1,200 mg of calcium per day, according to the National Osteoporosis Foundation.
Calcium Sources
Your body absorbs calcium most easily from food, as opposed to supplements. It is best to eat a calcium-rich diet and use supplements to bridge the gap in your diet on days when you don't eat sufficient amounts. Dairy products are among the most convenient and widely consumed high-calcium foods. The National Osteoporosis Foundation suggests boosting the calcium content of homemade baked goods, soups, gravies and casseroles by adding powdered nonfat milk. Each tablespoon provides 50 mg of calcium. If you are lactose intolerant, you may be able to eat yogurt. Vegetarian sources of calcium include green leafy vegetables. Choose low-oxalate vegetables for your calcium supply, such as bok choy, collards and kale, as oxalates in vegetables such as spinach and Swiss chard can reduce the absorption of calcium. Sesame seeds and almonds contain high amounts of calcium, but their absorbability is low, about 21 percent and 27 percent, respectively, compared to dairy products, according to the American Dietetic Association.
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