Magnesium is a mineral used by the body for more than 300 biochemical reactions. It helps keep bones strong, regulates heart rhythm, and maintains normal nerve and muscle function. Magnesium helps maintain normal blood pressure and regulates blood sugar levels. About half the body's magnesium is stored in the bones. It is absorbed in the small intestine and secreted through the kidneys.
Raw vs Cooked
One cup of raw spinach contains just seven calories and has no fat or cholesterol. It provides 24 mg of magnesium. Cooking spinach greatly increases the magnesium content, due to the density of the food. When cooked, spinach wilts and it takes more to fill a measuring cup. One cup of cooked spinach contains 157 mg of magnesium. The recommended daily value of magnesium for males age 31 and older is 420 mg. Women age 31 and older should get 320 mg of magnesium daily.
Magnesium and Diabetes
Magnesium plays a role in regulating blood sugar. A study of 85,060 women and 42,872 men reported in Diabetes Care in 2004 found that a low intake of magnesium increased the risk of type 2 diabetes. The study results support eating a diet rich in foods that are high in magnesium such as green leafy vegetables, whole grains and nuts. More studies need to be done in order to reach a conclusion regarding how well magnesium can treat high blood sugars.
Magnesium and Heart Disease
Many studies have been done regarding magnesium intake and heart disease. The results seem to be encouraging. Low levels of magnesium increase the risk of abnormal heart rhythms. Some studies found that a higher intake of magnesium may reduce stroke risk.
The DASH study found that a diet high in fruits and vegetables and low-fat dairy could help lower blood pressure. Foods on this diet tend to be high in magnesium, calcium and potassium, and low in fat and sodium, according to the Office of Dietary Supplements.
Tips
Rui Hai Liu, an associate professor of food science at Cornell University, says that cooked spinach and other vegetables which are steamed or boiled provide more antioxidants such as carotenoids and ferulic acid than raw ones. To maximize nutrients from spinach, you may try eating raw spinach in salads and cooked spinach in casseroles or other dishes.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, spinach is among the foods high in oxalate, which may cause kidney stones in some people. Your health care provider can advise you whether you should avoid spinach and other foods high in oxalate.
References
- Office of Dietary Supplements: Magnesium
- National Kidney and Urologic Diseases Information Clearinghouse: Kidney Stones in Adults
- USDA National Nutrient Database for Standard Reference, Release 22: Magnesium Content of Selected Foods per Common Measure, sorted by nutrient content
- Scientific American: Fact or Fiction: Raw Veggies Are Healthier Than Cooked Ones
- Diabetes Care: Magnesium Intake and Risk of Type 2 Diabetes in Men and Women
Member Comments