Magnesium, magnesium deficiency symptoms, magnesium rich foods and supplements
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| Magnesium Basics: |
| Magnesium is basically a regulator for our
body, helping our body balance hundreds of processes simultaneously. |
| |
| Magnesium is the fourth most abundant mineral
in the human body with half of the magnesium stored in the bones, and
the rest is at work in the cells of our organs and tissues. |
| |
| Magnesium is an essential mineral that the
body works very hard to regulate. |
| |
| Why? |
| Apart from its role in more than 300 biochemical
reactions in the body, recent studies are also indicating its potential
role in the prevention of such disorders as hypertension, cardiovascular
disease, and diabetes. |
| |
| Magnesium helps by: |
- Supporting a healthy immune system
- Keeping bones strong
- Maintaining normal muscle and nerve function
- Keeping the heart rhythm steady
- Helping with energy metabolism and protein synthesis.
- Regulating blood sugar levels
- Promoting normal blood pressure.
|
| MAGNESIUM RICH FOODS |
| Chlorophyll found in most green vegetables
are good sources of magnesium. Spinach the wonder food, some legumes (beans
and peas), nuts and seeds, and whole, unrefined grains are also good sources
of magnesium. Refined grains are generally low in magnesium because magnesium-rich
germ and bran have been removed during processing, whereas whole grain
bread is ideal. Tap water that is hard is a better source of magnesium,
but the amount varies depending on the local water supply. |
| |
| MAGNESIUM RICH FOODS |
| Foods
rich in magnesium |
Content
(mg) |
Serv
size
|
| Artichokes,
(globe or french), cooked, boiled, drained, without salt |
101 |
1
cup |
| Bananas,raw |
32 |
1
banana |
| Beans,
baked, canned, plain or vegetarian |
66 |
1
cup |
| Beans,
black, mature seeds, cooked, boiled, without salt |
120 |
1
cup |
| Beans,
kidney, red, mature seeds, cooked, boiled, without salt |
80 |
1
cup |
| Beans,
navy, mature seeds, cooked, boiled, without salt |
96 |
1
cup |
| Buckwheat
flour, whole-groat |
301 |
1
cup |
| Chickpeas
(garbanzo beans, Bengal gram), mature seeds, cooked, |
79 |
1
cup |
| Cornmeal,
whole-grain, yellow |
155 |
1
cup |
| Cowpeas,
common (blackeyes, crowder, southern), mature seeds,boiled
unsalted |
191 |
1
cup |
| Fish,
halibut, Atlantic and Pacific, cooked, dry heat |
170 |
1/2
fillet |
| Lima
beans, immature seeds, frozen, baby, cooked, boiled, drained,without
salt |
101 |
1
cup |
| Muffins,
oat bran |
89 |
1
muffin |
| Nuts,
brazilnuts, dried, unblanched |
107 |
1
oz |
| Nuts,
cashew nuts, dry roasted, with salt added |
74 |
1
0z |
| Nuts,
pine nuts, dried |
71 |
1
oz |
| Peanuts,
all types, dry-roasted, without salt |
50 |
1
oz |
| Seeds,
pumpkin and squash seed kernels, roasted, with salt added |
151 |
1
oz |
| Soybeans,
mature cooked, boiled, without salt |
148 |
1
cup |
| Spinach,
cooked, boiled, drained, without salt |
157 |
1
cup |
| Tomato
products, canned, paste, without salt added |
110 |
1
cup |
| Wheat
flour, whole-grain |
166 |
1
cup |
|
|
| |
| WHAT ARE THE DAILY RECOMMENDED
INTAKE LEVELS FOR MAGNESIUM? |
(These recommendations for magnesium are provided
in the Dietary Reference Intakes (DRIs)
developed by the Institute of Medicine of the National Academy of Sciences) |
| Age |
Male
(mg/day) |
Female
(mg/day) |
Pregnancy
(mg/day) |
Lactation
(mg/day) |
| 1-3
years |
80 |
80 |
N/A |
N/A |
| 4-8
years |
130 |
130 |
N/A |
N/A |
| 9-13
years |
240 |
240 |
N/A |
N/A |
| 14-18
years |
410 |
360 |
400 |
360 |
| 19-30
years |
400 |
310 |
350 |
310 |
| 31+
years |
420 |
320 |
360 |
320 |
|
|
| |
| Latest studies are showing that having enough
body stores of magnesium may be protective against disorders such as cardiovascular
disease and immune dysfunction, however people with kidney disease may
not be able to excrete excess amounts of magnesium, they should not take
magnesium supplements unless prescribed by a physician. |
| |
| MAGNESIUM DEFICIENCY: |
| Magnesium deficiencies are rare in healthy
individuals. However, people with digestive disorders that involve malabsorbtion
may have impaired magnesium levels. E.g. People with Crohn's disease have
limited ability to absorb magnesium. These disorders can deplete the body's
stores of magnesium and in extreme cases may result in magnesium deficiency.
Chronic or excessive vomiting and diarrhea may also result in magnesium
depletion. Excessive loss of magnesium in urine can be a side effect of
some medications (certain diuretics, antibiotics, and anti-neoplastic
medications used to treat cancer), and can also occur in cases of poorly-controlled
diabetes and alcohol abuse |
| |
| MAGNESIUM DEFICIENCY SYMPTOMS |
| Magnesium deficiency symptoms may include loss
of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency
worsens, numbness, tingling, muscle contractions and cramps, seizures
(sudden changes in behaviors caused by excessive electrical activity in
the brain), personality changes, abnormal heart rhythms, and coronary
spasms can occur NutritionVista recommends a diet that includes plenty
of fruits and dark green leafy vegetables, whole grains and low fat dairy
foods so as to provide a nutritionally balanced diet high in magnesium,
potassium, and calcium, and low in sodium and fat. |
| |
| Latest studies coming in from The Joint National
Committee on Prevention, Detection, Evaluation, and Treatment of High
Blood Pressure states that diets that provide plenty of magnesium are
positive lifestyle modifications for individuals with hypertension and
pre-hypertension. |
| |
| MAGNESIUM AND TYPE 2 DIABETES |
| Magnesium plays an important role in carbohydrate
metabolism and insulin activity, and often people with type 2 diabetes
are found to have low blood levels of magnesium (hypomagnesemia) Magnesium
metabolism is very important to insulin sensitivity and blood pressure
regulation, and magnesium deficiency is common in individuals with diabetes.
The observed associations between magnesium metabolism, diabetes, and
high blood pressure increase the likelihood that magnesium metabolism
may influence cardiovascular disease |
| |
| These studies suggest that consuming recommended
amounts of magnesium may be beneficial to the cardiovascular system. They
have also prompted interest in clinical trials to determine the effect
of magnesium supplements on cardiovascular disease. |
| |
| In the meanwhile a balanced and healthy diet
works equally well to ensure recommended magnesium intake levels are met. |
|
|
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