Magnesium: Why You Need It
March 17, 2010 | Comments: None Yet - Post a Comment
Categories: Nutrition, Uncategorized
Magnesium is the fourth most abundant mineral in the body where it is involved in over 300 chemical reactions. It is important for heart health, muscle, nerve and immune system function and bone strength. It is also involved in blood pressure maintenance and the utilization of ATP, the molecule used to power your body. Two studies found that people with higher levels of magnesium in their diets were less likely to develop Type-2 diabetes, so it may act as a prophylactic against the disease. Restless Leg Syndrome and cramping after exercise may just be a magnesium deficiency. If all that didn’t make it interesting enough, it is also involved in protein metabolism, important if you are trying to build muscle.
The Recommended Daily Intake (RDI) of magnesium for adult females is 310 – 320 milligrams (mg) and 400 – 420 milligrams for adult males. Where can you get some of this important mineral? Hopefully from foods you are already eating. Here is a non-exhaustive list.
FOOD mg %DV*
Halibut, cooked, 3 ounces 90 20
Vegetarian Baked Beans, ½ cup 40 10
Almonds, dry roasted, 1 ounce 80 20
Brown rice, cooked, ½ cup 40 10
Soybeans,, cooked, ½ cup 75 20
Lentils, cooked, ½ cup 35 8
Spinach, frozen, cooked, ½ cup 75 20
Avocado, ½ cup pureed 35 8
Raisins, seedless, ½ cup packed 25 6
Kidney Beans, canned, ½ cup 35 8
Oatmeal, instant 1 cup 55 15
Pinto Beans, cooked, ½ cup 35 8
Potato, baked w/ skin, 1 med 50 15
Wheat Germ, crude, 2 tbs 35 8
Peanut butter, smooth, 2 tbs 50 15
Chocolate milk, 1 cup 33 8
Wheat Bran, crude, 2 tbs 45 10
Banana, raw, 1 medium 30 8
Blackeyed Peas, cooked, ½ cup 45 10
Milk Chocolate, 1.5 ounce bar 28 8
Yogurt, plain, skim milk, 8 fl oz 45 10
Milk, 2% or fat free, 1 cup 27 8
Bran Flakes, ½ cup 40 10
Whole Milk, 1 cup 24 6
Bread, whole wheat, 1 slice 25 6
* %DV = Percent Daily Value as determined by the FDA and based on the 400mg requirement.
If you would like to read more about magnesium, here are two good resources. The first is a government site and the second is a science-filled article with excellent references.
http://dietary-supplements.info.nih.gov/factsheets/magnesium.asp
http://www.thinkmuscle.com/articles/jalali/magnesium.htm
Tags: general info, nutrition, science
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