The Power of Magnesium

Magnesium is an essential and often forgotten about mineral that is needed for optimal health
This is just a quick overview on what it does and why it is important

• Magnesium is the 4th most abundant mineral in your body.
• It is responsible for the function of over 350 enzymes in your body
• Magnesium is so important for the heart it has been shown to:
• • Dilate blood vessels
• • prevent spasm in your heart muscle and blood vessel walls
• • Counteract the action of calcium, which increases spas
• • Dissolve blood clots
• • Dramatically lessen the site of injury and prevent arrhythmia
• • Act as an antioxidant against the free radicals forming at the site of injury
• Magnesium is essential for proper bowel function
• It helps in regulation of blood sugar levels
• It is important in the formation of bones and teeth
• It is needed for the creation of ATP (adenosine triphospate), the energy molecules of your body
• Magnesium is needed to activate muscles and nerves
• Magnesium is used to help digest fat, carbohydrates, and proteins

It is estimated that 80% of the population is Magnesium Deficient

Assessing magnesium status is difficult because most magnesium is inside cells or in bone. Less than 1% of total magnesium is in blood serum. An adult body contains approximately 25 g magnesium, with 50% to 60% present in the bones and most of the rest in the soft tissues.

 The U.S. Department of Agriculture’s (USDA’s)  Nutrient Data Base

Table 2: Selected Food Sources of Magnesium 

Food	Milligrams (mg) per serving	Percent DV*
Almonds, dry roasted, 1 ounce	80	20
Spinach, boiled, ½ cup	78	20
Cashews, dry roasted, 1 ounce	74	19
Peanuts, oil roasted, ¼ cup	63	16
Cereal, shredded wheat, 2 large biscuits	61	15
Soymilk, plain or vanilla, 1 cup	61	15
Black beans, cooked, ½ cup	60	15
Edamame, shelled, cooked, ½ cup	50	13
Peanut butter, smooth, 2 tablespoons	49	12
Bread, whole wheat, 2 slices	46	12
Avocado, cubed, 1 cup	44	15
Potato, baked with skin, 3.5 ounces	43	11
Rice, brown, cooked, ½ cup	42	11
Yogurt, plain, low fat, 8 ounces	42	11
Breakfast cereals, fortified with 10% of the DV for magnesium	40	10
Oatmeal, instant, 1 packet	36	9
Kidney beans, canned, ½ cup	35	9
Banana, 1 medium	32	8
Salmon, Atlantic, farmed, cooked, 3 ounces	26	7
Milk, 1 cup	24–27	6–7
Halibut, cooked, 3 ounces	24	6
Raisins, ½ cup	23	6
Chicken breast, roasted, 3 ounces	22	6
Beef, ground, 90% lean, pan broiled, 3 ounces	20	5
Broccoli, chopped and cooked, ½ cup	12	3
Rice, white, cooked, ½ cup	10	3
Apple, 1 medium	9	2
Carrot, raw, 1 medium	7	2

Quick Tip:  Saffron is an excellent source of Magnesium-  Saffron is a wonderful fat fighting ingredient found in ACE!