Beginner’s Guide: Magnesium
You may not know it, but chances are you’re not getting enough magnesium. This essential mineral is involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood sugar control, and blood pressure regulation. Magnesium is also essential for the formation of bones and teeth, and for the proper functioning of the immune system. A lack of magnesium can lead to a host of health problems, including fatigue, weakness, muscle cramps, loss of appetite, nausea, vomiting, and diarrhea.
What's the big deal with Magnesium?
As we mentioned before, magnesium is involved in over 300 biochemical reactions in the body. That’s a lot! Some of the most important functions of magnesium include:
– Muscle contraction and relaxation
– Formation of bones and teeth
– Proper functioning of the nervous system
– Blood sugar control
– Blood pressure regulation
– Immune system function
As you can see, magnesium plays a vital role in our overall health. So how much magnesium do we need? The Recommended Daily Allowance (RDA) for magnesium is 400 mg for adult men and 310 mg for adult women. However, many experts believe that these numbers are too low and that the RDA should be increased to 600 mg for adults.
Where can I get Magnesium?
Magnesium is found naturally in many foods. Some good sources of magnesium include leafy green vegetables (spinach, kale), legumes (beans, lentils), nuts (almonds, cashews), Seeds (sunflower seeds), whole grains (brown rice, oats), fish (salmon), and avocados. You can also get magnesium from supplements or from fortified foods such as breakfast cereals or milk.
Top Ten Magnesium Rich Foods
Top 10 Foods High in Magnesium
1. Almonds – 107 mg per ounce (28 grams) (7% DV)
2. Spinach – 87 mg per cup (raw) (27% DV)
3. Pumpkin seeds – 97 mg per ounce (28 grams) (24% DV)
4. Swiss chard – 87 mg per cup (raw) (23% DV)
5. Shrimp – 91 mg per 3 ounces (85 grams) cooked (21% DV)
6. Dark chocolate – 95 mg per 3.5 ounces (100 grams) (18% DV)
7. Avocado – 58 mg per fruit (20% DV)
8. Black beans – 60 mg per cup cooked (30% DV)
9. Broccoli 53 mg per cup cooked (17% DV))
10. Quinoa 118 mg per cup cooked(30% DV))
Possible side effects or interactions
Magnesium is found naturally in many foods. Some good sources of magnesium include leafy green vegetables (spinach, kale), legumes (beans, lentils), nuts (almonds, cashews), Seeds (sunflower seeds), whole grains (brown rice, oats), fish (salmon), and avocados. You can also get magnesium from supplements or from fortified foods such as breakfast cereals or milk.
Top Ten Magnesium Rich Foods
Top 10 Foods High in Magnesium
1. Almonds – 107 mg per ounce (28 grams) (7% DV)
2. Spinach – 87 mg per cup (raw) (27% DV)
3. Pumpkin seeds – 97 mg per ounce (28 grams) (24% DV)
4. Swiss chard – 87 mg per cup (raw) (23% DV)
5. Shrimp – 91 mg per 3 ounces (85 grams) cooked (21% DV)
6. Dark chocolate – 95 mg per 3.5 ounces (100 grams) (18% DV)
7. Avocado – 58 mg per fruit (20% DV)
8. Black beans – 60 mg per cup cooked (30% DV)
9. Broccoli 53 mg per cup cooked (17% DV))
10. Quinoa 118 mg per cup cooked(30% DV))
Possible side effects or interactions
Most people can safely get the magnesium they need from food or supplements. However, if you take certain medications (such as antacids or antibiotics), you may be at risk for drug interactions. If you have any concerns about your magnesium intake, speak to your healthcare provider.
Conclusion
In conclusion, magnesium is an essential mineral that most people are not getting enough of. It’s involved in many different processes in the body and can lead to serious health problems if we don’t get enough. You can get magnesium from food or supplements but it’s always best to speak with your doctor first before taking any supplements as they can interact with medications.
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