Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body. A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess. The current RD for magnesium is 400mg. Below is a list of high magnesium foods.
#1: Bran (rice, wheat, and oat)
#2: Dried Herbs. Dried coriander provides the most magnesium with 14mg per tablespoon. It is followed by Chives, Spearmint, Sage, Basil, and Savory.
#3: Squash, Pumpkin, and Watermelon Seeds.
#4: Cocoa Powder (Dark Chocolate).
#5: Flax, Sesame Seeds, and Sesame butter (Tahini). Flax seeds provide 39mg per tablespoon. Sesame seeds provide 32mg per tablespoon. Sesame butter provides 58mg per tablespoon.
#6: Brazil Nuts. Provide 19mg per single nut.
#7: Sunflower Seeds. Sunflower seeds are the number one source of vitamin E, and a good source of thiamin. Sunflower seeds provide 455mg of magnesium per cup.
#8: Almonds and Cashews (Mixed nuts, Pine Nuts).
#9: Molasses. A good substitute for refined sugar in cakes and breads, molasses is also a great source of magnesium. It provides 84mg per tablespoon.
#10: Roasted Soybeans (Edamame). Provide 392mg per cup.
Health Benefits of Magnesium.
.Regulation of Blood Pressure-diets high in fruits and vegetables provide both magnesium and potassium which are consistently associated with reduced blood pressure.
.Reduced risk of type ll Diabetes- Magnesium is involved in carbohydrate metabolism and the bodies use of insulin. Studies show that individuals with type ll diabetes have low levels of magnesium in their blood. correcting this lack of magnesium may help increase sensitivity to insulin and prevent type ll diabetes.
.Reduced risk of Heart Attacks and other Cardiovascular Diseases-Because magnesium is associated with regulation of blood pressure and lower risk of diabetes, it follows that it also reduces risk of cardiovascular disease. Elevated levels of magnesium in the blood has been associated with reduced risk of heart attack and stroke.
.Reduced Risk of Osteoporosis- Magnesium plays a role in calcium metabolism and hormones which regulate calcium and may help to protect against osteoporosis. Several studies support that increased magnesium intake increases bone health.
.Reduced Frequency of Migraine Headaches- Studies show that individuals who have frequent migraine headaches have lower levels of magnesium than other individuals. There is conflicting evidence as to whether increased intake of magnesium will reduce the frequency of migraines.
.Alleviation of premenstrual Syndrome (PMS)- studies suggest that consuming higher amounts of magnesium, perhaps in conjunction with vitamin B6, helps to alleviate bloating, insomnia, leg swelling, weight gain, breast tenderness, and other symptoms associated with PMS.
High Risk Groups for a Magnesium Deficiency
.People with Gastrointestinal Disorders- Most magnesium is absorbed through the colon so people with gastrointestinal disorders like Chron's disease are at high risk for a magnesium deficiency.
.People with Poor Functioning Kidneys-The kidneys should be able to regulate magnesium in the blood, excreting less when stores are low, however, excessive loss of magnesium through urine can occur to people on specific medications, poorly managed diabetes, and alcoholics.
.The elderly- as we age the amount of magnesium we absorb decreases as the amount we excrete increases.
People Consuming high amounts of fiber- Eating large amounts of fiber has been shown to interfere with the bodies ability to use magnesium. However, more research needs to be done to confirm how much fiber affects magnesium.
.People on a low protein diet (Controversial)- Eating less than 30 grams of protein a day may adversely affect magnesium utilization.
.People taking Certain medications-
1.Diuretics:
Lasix, Bumex, Edecrin, and hydrochlorothiazide
2.Antibiotics:
Gentamicin, and Amphotericin
3.Anti-neoplasatic (Cancer) medication:
Cisplatin
4.Zinc Supplements
'Healthiconsciouness.com'
#1: Bran (rice, wheat, and oat)
#2: Dried Herbs. Dried coriander provides the most magnesium with 14mg per tablespoon. It is followed by Chives, Spearmint, Sage, Basil, and Savory.
#3: Squash, Pumpkin, and Watermelon Seeds.
#4: Cocoa Powder (Dark Chocolate).
#5: Flax, Sesame Seeds, and Sesame butter (Tahini). Flax seeds provide 39mg per tablespoon. Sesame seeds provide 32mg per tablespoon. Sesame butter provides 58mg per tablespoon.
#6: Brazil Nuts. Provide 19mg per single nut.
#7: Sunflower Seeds. Sunflower seeds are the number one source of vitamin E, and a good source of thiamin. Sunflower seeds provide 455mg of magnesium per cup.
#8: Almonds and Cashews (Mixed nuts, Pine Nuts).
#9: Molasses. A good substitute for refined sugar in cakes and breads, molasses is also a great source of magnesium. It provides 84mg per tablespoon.
#10: Roasted Soybeans (Edamame). Provide 392mg per cup.
Health Benefits of Magnesium.
.Regulation of Blood Pressure-diets high in fruits and vegetables provide both magnesium and potassium which are consistently associated with reduced blood pressure.
.Reduced risk of type ll Diabetes- Magnesium is involved in carbohydrate metabolism and the bodies use of insulin. Studies show that individuals with type ll diabetes have low levels of magnesium in their blood. correcting this lack of magnesium may help increase sensitivity to insulin and prevent type ll diabetes.
.Reduced risk of Heart Attacks and other Cardiovascular Diseases-Because magnesium is associated with regulation of blood pressure and lower risk of diabetes, it follows that it also reduces risk of cardiovascular disease. Elevated levels of magnesium in the blood has been associated with reduced risk of heart attack and stroke.
.Reduced Risk of Osteoporosis- Magnesium plays a role in calcium metabolism and hormones which regulate calcium and may help to protect against osteoporosis. Several studies support that increased magnesium intake increases bone health.
.Reduced Frequency of Migraine Headaches- Studies show that individuals who have frequent migraine headaches have lower levels of magnesium than other individuals. There is conflicting evidence as to whether increased intake of magnesium will reduce the frequency of migraines.
.Alleviation of premenstrual Syndrome (PMS)- studies suggest that consuming higher amounts of magnesium, perhaps in conjunction with vitamin B6, helps to alleviate bloating, insomnia, leg swelling, weight gain, breast tenderness, and other symptoms associated with PMS.
High Risk Groups for a Magnesium Deficiency
.People with Gastrointestinal Disorders- Most magnesium is absorbed through the colon so people with gastrointestinal disorders like Chron's disease are at high risk for a magnesium deficiency.
.People with Poor Functioning Kidneys-The kidneys should be able to regulate magnesium in the blood, excreting less when stores are low, however, excessive loss of magnesium through urine can occur to people on specific medications, poorly managed diabetes, and alcoholics.
.The elderly- as we age the amount of magnesium we absorb decreases as the amount we excrete increases.
People Consuming high amounts of fiber- Eating large amounts of fiber has been shown to interfere with the bodies ability to use magnesium. However, more research needs to be done to confirm how much fiber affects magnesium.
.People on a low protein diet (Controversial)- Eating less than 30 grams of protein a day may adversely affect magnesium utilization.
.People taking Certain medications-
1.Diuretics:
Lasix, Bumex, Edecrin, and hydrochlorothiazide
2.Antibiotics:
Gentamicin, and Amphotericin
3.Anti-neoplasatic (Cancer) medication:
Cisplatin
4.Zinc Supplements
'Healthiconsciouness.com'
Genius!
ReplyDeleteThank you Miss Jenny-genius of the grammar world.
ReplyDeleteHi,
ReplyDeleteMagnesium rich foods are foods that contain high amounts of magnesium. It is a vital element in maintaining good health and also important for the contraction, relaxation of muscles. Magnesium is involved in the synthesis of protein and it assists in the functioning of certain. Thanks a lot...
Magnesium Rich Foods