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
| 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!
