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Magnesium in food

Magnesium in health
  • In a few words
Magnesium in biochemistry
  • a vital necessity
  • magnesium's effect
  • magnesium and women
  • magnesium and men
Magnesium in medicine
  • Ocean Frost
Magnesium compounds
  • magnesium bromide
  • magnesium carbonate
  • magnesium chloride
  • magnesium citrate
  • magnesium hydroxide
  • magnesium oxide
  • magnesium phosphate
  • magnesium sulphate
Magnesium in water
  • magnesium in drinking water
  • magnesium in hard water
Magnesium in food
  • dietary requirements
  • diets and diabetes
  • health risks
  • magnesium deficiency
  • recommended amounts
  • supplements
Supplementation
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General conclusions

Magnesium in food is something general and necessary for our health but we don't know exactly where we can find it. Green vegetables (especially spinach) provide magnesium because the center of the chlorophyll molecule contains magnesium. Other example for good sources of magnesium is nuts (cashews and almonds) and seeds. Magnesium presented in food is usual in dilute form. As with most nutrients, daily needs for magnesium are unlikely to be met from a single serving of any single food. We take the needed dose of magnesium daily by eating variety of fruits, vegetables and drinking water with magnesium minerals (hard water). But in refined foods magnesium is low. For example the whole-wheat bread has twice time much magnesium then white bread because the magnesium-rich germ and bran are removed when white flour is processed. Good feeding reduces good health for people. Too much magnesium make difficult for the body to absorb the calcium. Not enough magnesium can lead to hypomagnesemia with irregular heartbeats, high blood pressure and muscle spasms. Here you can see some food and the amount of magnesium in them:

- spinach (1/2 cup) = 80 milligrams (mg)
- peanut butter (2 tablespoons) = 50 mg
- black-eyed peas (1/2 cup) = 45 mg
- milk: low fat (1 cup) = 40 mg

Foods provided magnesium:
Eating a wide variety of legumes, nuts, whole grains, and vegetables will help you meet your daily dietary need for magnesium. The daily necessary quantity of magnesium is 400 mg. And we take it from a lot of foods and water. Selected food sources of magnesium are listed in here:

FOOD

Milligrams (mg)

% Daily Value

Halibut, cooked, 3 ounces

90

20

Almonds, dry roasted, 1 ounce

80

20

Cashews, dry roasted, 1 ounce

75

20

Soybeans, mature, cooked, S cup

75

20

Spinach, frozen, cooked, S cup

75

20

Nuts, mixed, dry roasted, 1 ounce

65

15

Cereal, shredded wheat, 2 rectangular biscuits

55

15

Oatmeal, instant, fortified, prepared w/ water, 1 cup

55

15

Potato, baked w/ skin, 1 medium

50

15

Peanuts, dry roasted, 1 ounce

50

15

Peanut butter, smooth, 2 Tablespoons

50

15

Wheat Bran, crude, 2 Tablespoons

45

10

Blackeyed Peas, cooked, S cup

45

10

Yogurt, plain, skim milk, 8 fluid ounces

45

10

Bran Flakes, S cup

40

10

Vegetarian Baked Beans, S cup

40

10

Rice, brown, long-grained, cooked, S cup

40

10

Lentils, mature seeds, cooked, S cup

35

8

Avocado, California, S cup pureed

35

8

Kidney Beans, canned, S cup

35

8

Pinto Beans, cooked, S cup

35

8

Wheat Germ, crude, 2 Tablespoons

35

8

Chocolate milk, 1 cup

33

8

Banana, raw, 1 medium

30

8

Milk Chocolate candy bar, 1.5 ounce bar

28

8

Milk, reduced fat (2%) or fat free, 1 cup

27

8

Bread, whole wheat, commercially prepared, 1 slice

25

6

Raisins, seedless, S cup packed

25

6

Whole Milk, 1 cup

24

6

Chocolate Pudding, 4 ounce ready-to-eat portion

24

6


Source: dietary-supplements.info.nih.gov
            health.allrefer.com
            en.wikipedia.org

Why using magnesium in health?

Magnesium is the fourth most abundant mineral in the human's body and is essential to good health. In our bone we have around 50% of total body magnesium but in our blood we have only 1% of magnesium. It's a small part but very important for people's health. Magnesium is needed for more than 300 biochemical reactions in the body.

more about magnesium
Magnesium in medicine

In general magnesium is used in engineering and in health, especially in medicine. Magnesium found an exceptional place in curing various diseases and is thus included into many medicines for its exceptional properties. It's the fourth most abundant part from human's body. Nearly 50 percent of the body's magnesium is contained within its cells.

more about magnesium in medicine

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