Magnesium, an essential mineral that must be obtained through the diet, plays a vital part in coordinating the workings of body organs. In a role akin to that of a conductor directing an orchestra, magnesium cues the production of assorted enzymes, regulates the levels of other minerals, and helps maintain steady heart rhythm. Beets -- with their characteristic brilliant red coloration and earthy but sweet flavor -- are a good source of dietary magnesium. Rich in fiber and packed with vitamins and minerals, beets are a healthy dietary choice.
Beet Basics
A cup of cooked, sliced beets contains 2.86 g of protein, .31 g of total fat, 16.93 g of carbohydrates, 3.4 g of fiber and 13.53 g of natural sugars. Beets are low-fat, high-fiber and cholesterol-free; their calorie count -- a modest 75 calories per cup --- makes them a bargain for dieters. Of the small amount of fat contained in beets, the vast majority of it is healthy monounsaturated and polyunsaturated fats. The fiber in beets can provide a feeling of satiety -- or fullness -- that may help you avoid overeating.
Magnesium
Magnesium is needed for more than 300 different biochemical reactions in the body. Along with helping maintain the workings of muscles and nerves, magnesium helps regulate blood sugar levels and promotes normal heart rate and blood pressure. In addition, it supports a healthy immune system, generates energy, works with calcium to repair and maintain bones and regulates the levels of calcium, copper, zinc, potassium and vitamin D in the body. The recommended dietary intake for men ages 19 to 30 is 400 mg, while women in that age bracket need 310 mg. After turning 30, men require 420 mg a day, while women over 30 should get 320 mg. Although true magnesium deficiencies are uncommon, a bout of vomiting and diarrhea can cause a temporary shortage. Chronic deficiencies are usually the result of diseases such as ulcerative colitis and diabetes. Your doctor may advise magnesium supplements.
The Specifics
With 39 mg per cup, beets are considered a good source of magnesium. The same cup of cooked, drained beets also contains a healthy 27 mg of calcium -- which works with magnesium to build strong bones -- and a whopping 518 mg of potassium, needed to stabilize heart rate and counter the detrimental effects of sodium. One cup of beets also contains 1.34 mg of iron -- necessary in the production of hemoglobin -- as well as .544 mg of manganese, a trace mineral that helps form connective tissue, bones and sex hormones. With 136 micrograms per cup, beets are also an excellent source of folate, a B vitamin essential for DNA synthesis in the cells. Folate can also help prevent rare neural tube defects in newborns.
Dietary Sources
Good dietary sources of magnesium include nuts, grains and leafy green vegetables. A medium banana has 32 mg of magnesium, while a cup of raw spinach contains 24 mg; one cup of cubed fresh cantaloupe contains 19 mg. A cup of long-grained cooked brown rice, with 84 mg, is an excellent source, while a 3 1/2-oz. serving of plain fortified instant oats -- with 138 mg -- is even better. One cup of roasted almonds -- at 430 mg -- is the high ringer, containing a whole day's recommended intake for magnesium.
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