Mg A tomic Number 12 A tomic Mass 24.31 9th most abundant element in the universe constituting 2% of the earth's mass. |
| Magnesium is the fourth most abundant mineral in the body, 50% of which is stored in the bone, the other half inside cells of body tissues and organs and 1% of magnesium is found in blood. |
| Magnesium is a trace element involved in more than 300 biochemical reactions in the body, including maintenance of normal muscle and nerve function, cardiac rhythm, immune system, and bones. It is also involved with regulation of blood sugar and blood pressure, carbohydrate metabolism, energy metabolism and protein synthesis. Recent interest has been with its role in cardiovascular disease, hypertension and diabetes. |
| Studies suggest that the dietary magnesium is probably beneficial for all groups irrespective of BMI, physical activity and hypertension. |
| A deficiency of this nutrient has been linked with common conditions like allergies, chemical sensitivities, anxiety, schizophrenia, depression, mitral valve prolapse, migraines, attention deficit disorder, fibromyalgia, asthma have all been linked to a Mg deficiency. |
| DIABETES Evidence suggests that diet and lifestyle changes can prevent the onset of diabetes in high-risk patients. Two recent studies further suggest that increased consumption of dietary magnesium helps protect against type 2 diabetes. Low magnesium consumption has been associated with high fasting insulin concentrations, and chronic hypersecretion is a feature of insulin resistance. |
| GALLSTONES A diet with healthy levels of magnesium may help a protective role in the prevention of symptomatic gallstone disease in men. Low magnesium consumption may increase the cholesterol saturation in the bile and facilitate gallstone formation. In a study, men with the highest levels of magnesium intake were 28 % less likely to develop gallstones. |
| Although magnesium-rich foods - whole grains, nuts, and green leafy vegetables - are protective, multivitamins and magnesium supplements did not produce similar effects. |
| Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (peas and beans), nuts, seeds and whole, unrefined grains are also good sources. |
| "Hard" water, containing more minerals also have more magnesium than "soft" water. |
| Some medicines may cause magnesium deficiency. These include: diuretics (ex: furosemide, hydrochlorothiazide), antibiotics (ex: gentamicin, amphotericin) and chemotherapeutic agents (ex: cisplastin) |
| Magnesium deficiency are common in alcoholics, and in nearly 90% in alcoholic withdrawal |
| Because of multi-prescription therapies in older adults, magnesium deficiency is more likely, and attention should be given to dietary magnesium. |
| Magnesium deficiency may contribute to postmenopausal osteoporosis. |
| Dietary magnesium poses no health risk. However, excess magnesium from medications (laxatives, antacids) and supplements may cause adverse effects as diarrhea and abdominal cramping or hypermagnesemia to the point of toxicity. These are of special concerns in patients with renal failure as magnesium is excreted through the kidneys. |
| FOOD ITEMS |
Serving (mg) |
Serving (kCal) |
(mg) |
| Spinach, cooked - 1 cup |
|
41 |
|
| Tofu soybean curd - 1 block |
|
|
|
| Sesame seeds, dry - 1/4 c |
|
|
|
| Sunflower seeds, dry - 1/4 c |
|
|
|
| Blackeyed peas, cooked - 1 cup |
|
|
|
| Garbanzo beans, cooked - 1 c |
|
|
|
| Shirmp, boiled - 3.5 oz |
|
|
|
| Beet greens, cooked - 1 c |
|
|
|
| Broccoli, cooked - 1 c |
|
|
|
| Navy beans, cooked dry - 1 c |
|
|
|
| Lima beans, cooked - 1 c |
|
|
|
| Kidney beans, canned - 1 c |
|
|
|
| Cashew nuts, roasted - 1 c |
|
|
|
| Sirloin steak, lean - 8 oz |
|
|
|
| Wheat germ, raw -1/4 c |
|
|
|
| Beets, cooked - 1 c |
|
|
|
| Figs, dried - 5 |
|
|
|
| Baked potato, whole - 1 |
|
|
|
| Peach halves, dried -10 |
|
|
|
| Oysters, raw - 1 c |
|
|
|
| Peanuts, dried unsalted - 1 oz |
|
|
|
| Wheat bran - 1/4 cup |
|
|
|
| Summer squash, cooked - 1 c |
|
|
|
| Zucchini squash, cooked - 1 c |
|
|
|
| Asparagus, cooked - 1 c |
|
|
|
| Seaweed, kelp, raw - 1 oz |
|
|
|
| Whole milk - 1 c |
|
|
|
| Turnip greens, cooked - 1 c |
|
|
|
| Green beans, cooked - 1 c |
|
|
|
| Clams, raw meat - 3 oz |
|
|
|
| Nonfat milk or yougurt - 1c |
|
|
|
| Whole wheat breat - 1 sliced |
|
|
|
| Parsley, chpped fresh - 1 c |
|
|
|
| Popcorn, oil salted - 1 oz |
|
|
|
| Bean sprouts, fresh - 1 c |
|
|
|
| Mustard greens, cooked - 1 c |
|
|
|
| Sole/flounder, baked - 3 oz |
|
|
|
| Cantaloupe melon - 1/2 |
|
|
|
| Brewers yeast - 1 tbsp |
|
|
|
| Bok choy cabbage, cooked - 1 c |
|
|
|
| Mushroom pieces, cooked - 1 c |
|
|
|
| Tomato, whole raw -1 |
|
|
|
| Orange, fresh medium - 1 |
|
|
|
| Green peppers, whole -1 |
|
|
|
| Cabbage, raw shredded - 1 c |
|
|
|
| Cheddar cheese, 1 oz |
|
|
|
| Looseleaf lettuce - 1 oz |
|
|
|
| Apple, fresh, medium - 1 |
|
|
|
| Celery, outer stalk |
|
|
|
Sources |
Magnesium
for Gallstones Natural Standard. March 2008 www.naturalstandard.com |
Magnesium-Rich
Foods Help Thwart Diabetes Onset Endocrinology. Internal Medicine World Report. February 2004 |
Understanding
Normal & Clinical Nutrition Whitney, Cataldo, Rolfes. 2nd Ed. West Publishing Co. 1996 |
Common Conditions That
May Result from a Magnesium Deficiency http://www.ctds.info/5_13_magnesium.html |
Magnesium Office of Dietary Supplements • National Institutes of Health http://ods.od.nih.gov/factsheets/magnesium.asp |
