Magnesium: The why and the how!

One of the most under-utilized and least appreciated minerals in our body is magnesium.  This is a very important nutrient that is involved in muscle contraction, sleep, relaxation, blood pressure control, and the metabolism of carbohydrates and fats to produce energy. The human body will contain, ideally, about 25 grams.  The vast majority is located in the skeleton, 30% or so is found in muscle, less than 10% is found in other cells, and less than 1% is found outside of the cell.  There are over 300 chemical or esential metabolic processes that require magnesium.

Deficiencies in magnesium occur in conditions related to gastrointestinal disease, renal disease, chronic alcohol intake, and aging.  Below is a resource for finding the best foods for magnesium intake.  One of the best ways to get a good nights sleep is to take a magnesium supplement. My favorite is the Jigsaw Magnesium with SRT (Sustained Release Technology).  Click on this link to buy now!

Food,   Standard Amount

Magnesium (mg)

Pumpkin   and squash seed kernels, roasted, 1 oz

151

Brazil   nuts, 1 oz

107

Bran   ready-to-eat cereal (100%), ~1 oz

103

Halibut,   cooked, 3 oz

91

Quinoa,   dry, ¼ cup

89

Spinach,   canned, ½ cup

81

Almonds, 1   oz

78

Spinach,   cooked from fresh, ½ cup

78

Buckwheat   flour, ¼ cup

75

Cashews,   dry roasted, 1 oz

74

Soybeans,   mature, cooked, ½ cup

74

Pine nuts,   dried, 1 oz

71

Mixed   nuts, oil roasted, with peanuts, 1 oz

67

White   beans, canned, ½ cup

67

Pollock,   walleye, cooked, 3 oz

62

Black   beans, cooked, ½ cup

60

Bulgur,   dry, ¼ cup

57

Oat bran,   raw, ¼ cup

55

Soybeans,   green, cooked, ½ cup

54

Tuna,   yellowfin, cooked, 3 oz

54

Artichokes   (hearts), cooked, ½ cup

50

Peanuts,   dry roasted, 1 oz

50

Lima   beans, baby, cooked from frozen, ½ cup

50

Beet   greens, cooked, ½ cup

49

Navy   beans, cooked, ½ cup

48

Tofu,   firm, prepared with nigaria , ½ cup

47

Okra,   cooked from frozen, ½ cup

47

Soy   beverage, 1 cup

47

Cowpeas,   cooked, ½ cup

46

Hazelnuts,   1 oz

46

Oat bran   muffin, 1 oz

45

Great Northern   beans, cooked, ½ cup

44

Oat bran,   cooked, ½ cup

44

Buckwheat   groats, roasted, cooked, ½ cup

43

Brown   rice, cooked, ½ cup

42

Haddock,   cooked, 3 oz

42

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