Magnesium is a very important mineral that plays several critical roles in how your body functions. According to the book "The Magnesium Miracle," magnesium is the fourth most available mineral in your body. You can obtain magnesium from a variety of sources including vegetable sources. You should always ensure that you choose foods that have an adequate magnesium content to supply your minimum daily requirements. You can also find magnesium in supplement form. However, you should speak with a medical professional prior to taking any magnesium supplement.
What is Magnesium?
According to "The Magnesium Miracle," magnesium is the seventh most abundant mineral on earth's continental crust by mass, the ninth most abundant mineral in the known universe and the third most abundant element dissolved in seawater. Your bones store more than half of the total magnesium in your body, and your tissues, organs and blood contain the remainder of the magnesium stored in your body. Your body requires magnesium for numerous biochemical reactions including the support of your immune system, the steady rhythm of your heart, the regulation of your blood sugar levels and maintenance of your blood pressure levels.
Which Foods Provide Magnesium?
Many foods contain a high magnesium content. However, according to the book "The Miracle of Magnesium," your body typically absorbs less than 50 percent of the magnesium consumed from your diet. Your body excretes the remainder of the magnesium you consume through urine or stool. Besides vegetable sources, you can obtain magnesium from certain kinds of fish such as halibut, meats, beans, nuts, seeds and unrefined whole grains. You will also find magnesium in dairy products such as yogurt and milk, and fruits such as bananas and avocados.
Magnesium Content in Vegetables
Many vegetables are also a good source for magnesium. For example, a 1-cup serving of canned spinach contains 163 mg of magnesium; unsalted, cooked spinach contains 157 mg of magnesium. One cup of beet greens contains 98 mg, dates 77 mg and okra 74 mg of magnesium. Artichokes contain 71 mg, peas 71 mg, papayas 64 mg and unpeeled potatoes 57 mg of magnesium per 1-cup serving. Additionally, canned pumpkin contains 56 mg, cooked collard greens 51 mg, yellow corn 48 mg, squash 43 mg, cooked broccoli 33 mg and cooked Brussels' sprouts 31 mg of magnesium per 1-cup serving.
Dietary Reference Intakes for Magnesium
The recommended daily allowance for magnesium, as defined by the Institute of Medicine of the National Academy of Sciences, is enough to meet the daily intake for approximately 98 percent of healthy individuals. The recommended daily dosage for magnesium in adult males is 410 mg per day. For adult females, the recommended daily dose of magnesium is 350 mg per day.
References
- "The Magnesium Miracle"; Carolyn Dean; 2006
- "The Miracle of Magnesium"; Carolyn Dean; 2003
- "Natural Medicine, Optimal Wellness"; Jonathan V. Wright and Alan R. Gaby M.D; 2006
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