Magnesium Rich Foods
Magnesium is an essential mineral for human nutrition. Magnesium in the body serves several important metabolic functions. It plays a role in the production and transport of energy. It is also important for the contraction and relaxation of muscles. Magnesium is involved in the synthesis of protein, and it assists in the functioning of certain enzymes in the body. Learn more about the many health benefits of magnesium.
According to recent USDA surveys, the average intake of magnesium by women 19 to 50 years of age was about 74 percent of the RDA. Men of the same age got about 94 percent of the recommended amount. About 50 percent of women had intakes below 70 percent of their RDA.
Did you know that vitamins and minerals often work together in your body to support numerous important functions?
To some this may seem obvious, but so often today we’re introduced to stand alone vitamins (calcium, c, d, etc.) that this crucial point often gets lost.
Vitamins and minerals need to interact with one another and in some cases join forces to give your body what it needs. And this is especially true when it comes to building strong, healthy bones.
You know you need calcium for healthy bone growth. What you may not know is that in order for calcium to be properly absorbed into your bones, you need another key ingredient. Magnesium is crucial for calcium absorption. This mineral combines with calcium to create an important bone building “power-duo”.
Put This Bone Building “Secret” to Work: Magnesium for Calcium Absorption
Magnesium is crucial for hundreds of biochemical reactions in the body, but I’m going to focus on one today: absorption. Without magnesium, calcium may not be fully utilized and absorption problems may occur. Ultimately, magnesium is needed for calcium absorption.
Studies have shown that magnesium keeps calcium dissolved in the blood and without it, would leave deposits in the kidney, causing calcification of arteries and bone joints. It is also one of the most critical minerals for getting calcium to the bones – because it affects calcium metabolism and the hormones that regulate it.
M + D + Ca = Strong Bones
How? Magnesium helps convert vitamin D into its active form. The conversion to its active form is essential for greatest calcium absorption. Generally, the more calcium we absorb, the more that gets into our bones. And proper magnesium is needed for calcium absorption.
What Do Doctors Have To Say?
“Magnesium keeps calcium dissolved in the blood. Without the proper balance of magnesium to calcium, calcium ends up depositing in your kidneys and can create kidney stones, in your coronary arteries resulting in clogged arteries, and in joint cartilage, rather than in your bones where you need it most. The more calcium you take without the balancing effect of magnesium, the more symptoms of magnesium deficiency and calcium excess you are liable to experience,” says Dr. Carolyn Dean, MD, ND, magnesium expert and Medical Director of the nonprofit Nutritional Magnesium Association.
New York Times bestselling author Dr. Joseph Mercola agrees, “If you decide to supplement with magnesium it is important to understand that its complementary partner is calcium. So you should use both. ”
So without the right amount of magnesium, calcium will not be properly absorbed into the bloodstream and won’t make it to your bones.
The next question you should be asking is: how much magnesium do I need each day?
Recommended Dietary Allowances (RDAs) for Magnesium
As you age, the recommended daily allowances (RDAs) for magnesium increase, until you reach age 31. From then on, your RDA is the exact same if you’re 32 or 92. The only difference is for gender. The magnesium RDA for men is slightly higher than the RDA for women.
- If you’re 31 years old or older and female, your RDA for magnesium is 320 mg.
- If you’re 31 years old or older and male, your RDA for magnesium is 420 mg.
You basically have two choices when it comes to getting enough magnesium: 1) eat a diet rich in high-magnesium foods and 2) take a daily supplement.
Magnesium Rich Food Sources
Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.
You should note that refined grains are generally low in magnesium. When white flour is processed, the magnesium rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as “hard”. “Hard” water usually contains more magnesium than “soft” water.
Try to include as many foods rich in magnesium in your diet as possible, and supplement the shortfall with AlgaeCal, a natural source of magnesium, calcium and many other minerals you need. Below is a list of foods that are a good source of magnesium.
List of Magnesium Rich Foods
|Foods High in Magnesium||Serving Size||Magnesium (mg)|
|Beans, black||1 cup||120|
|Broccoli, raw||1 cup||22|
|Nuts, peanuts||1 oz||64|
|Okra, frozen||1 cup||94|
|Plantain, raw||1 medium||66|
|Seeds, pumpkin and squash||1 oz (142 seeds)||151|
|Soy milk||1 cup||47|
|Spinach, cooked||1 cup||157|
|Whole grain cereal, ready-to-eat||3/4 cup||24|
|Whole grain cereal, cooked||1 cup||56|
|Whole wheat bread||1 slice||24|
USDA Nutrient Database for Standard References, Release 15 for Magnesium, Mg (mg)
Additional Magnesium-Rich Foods
The list below shows how much magnesium is in a 100 gram serving of each of the following foods:
- Dark Chocolate → 327 mg
- Fish: Mackerel, Pollock and Tuna → 97 mg
- Beans and Lentils: White Beans, Kidney Beans and Garbanzo Beans → 86 mg
- Dark Leafy Greens: Spinach, Chard and Kale → 79 mg
- Dried Fruit: Prunes, Apricots and Dates → 68 mg
- Whole Grains: Brown Rice, Quinoa and Bulgur → 44 mg
- Bananas → 27 mg
Note: Our flagship product, AlgaeCal Plus contains 350 mg per daily serving.
Hopefully this list provides you with several magnesium-rich food choices for your diet.
And if your next thought is how you can add these foods to your weekly routine easily, we have you covered.
We’ve put together an ebook for you. It’s free and I’m sure you’ll find it helpful.
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If building strong healthy bone is important to you, don’t neglect magnesium! All it takes is a little effort to make sure you’re getting enough of this essential mineral each day.
- ^ http://www.news-medical.net/news/20110615/Magnesium-essential-for-absorption-and-metabolism-of-vitamin-D-and-calcium.aspx
- ^ http://www.nutritionalmagnesium.org/magnesium-supplementation-and-bone-mineral-density/
- ^ http://www.healthaliciousness.com/articles/foods-high-in-magnesium.php