Every organ in your body, not to mention your teeth and bones, needs magnesium to function. You can meet your recommended daily allowance for this mineral by consuming a balanced diet that includes good food sources of magnesium, such as peanut butter. Many other foods contain magnesium as well.
Importance of Magnesium
Magnesium is especially important for your heart, muscles and kidneys. Your body also uses this mineral to regulate its levels of other minerals, including zinc, calcium, copper and potassium. Additionally, magnesium plays a vital role in the production of energy and the activation of enzymes, and it influences the contraction and relaxation of your muscles. Finally, it helps your body make and use protein.
RDA and Peanut Butter
Even though you can meet your recommended daily allowance for magnesium with a nutrient-rich diet, it is not uncommon to be mildly deficient in this mineral. The RDA of magnesium is 310 to 320 mg for women and 400 to 420 mg for men. Nuts and nut butters, including peanut butter, are a good source of magnesium. A serving of peanut butter is typically 2 tbsp., which contains 57 mg of magnesium.
There are many other foods you can eat to get your magnesium. They include almonds and cashews, peas, beans, avocados, bananas, dried apricots and tofu. Whole grains are also a good sources of magnesium as well. Putting peanut butter on whole grain bread boosts your magnesium intake even more. You also can take magnesium supplements, but ask your doctor before doing so.
Deficiency and Considerations
While rare, a magnesium deficiency can result in anxiety, sleep disorders, low blood pressure, confusion, weakness, muscle spasms, seizures, nausea and poor nail growth. If you experience any of these symptoms, or believe you have a magnesium deficiency, see your health care provider.