M is for Magnesium

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NUTRITION TIP THURSDAY

M | MAGNESIUM

by Lindsey Herr

Magnesium is a natural element that can be found in the body as well as in supplements and naturally in food. Magnesium is even in the Earth’s crust. Magnesium takes part in so many functions in our body, yet most Americans are not consuming enough in their diets. 

Function:

  • Used for over 300 functions in the body

  • Helps keep bones strong

  • Regulates heartbeat

  • Supports immune system

  • Required for energy production

  • Many More!

Recommended Intake:

  • Adult males: 400 to 420 mg

  • Adult females: 310 to 320  mg

Magnesium Toxicity is rare and usually only happens when people are taking too much of the supplement form. Magnesium Deficiency occurs in people who abuse alcohol or have a lessened ability to absorb magnesium. This population includes people with gastrointestinal disease, older adults, and people with type 2 diabetes.

Magnesium Rich Food Sources:

  • Almonds, dry roasted, 1 ounce | 80 mg, 20%DV
  • Spinach, boiled, ½ cup | 78 mg, 20%DV
  • Cashews, dry roasted, 1 ounce | 74 mg, 19%DV
  • Peanuts, oil roasted, ¼ cup | 63 mg, 16%DV
  • Cereal, shredded wheat, 2 large biscuits | 61 mg, 15%DV
  • Soymilk, plain or vanilla, 1 cup | 61 mg, 15%DV
  • Black beans, cooked, ½ cup | 60 mg, 15%DV
  • Edamame, shelled, cooked, ½ cup | 50 mg, 13%DV
  • Peanut butter, smooth, 2 tablespoons | 49 mg, 12%DV
  • Bread, whole wheat, 2 slices | 46 mg, 12%DV
  • Avocado, cubed, 1 cup | 44 mg, 11%DV
  • Potato, baked with skin, 3.5 ounces | 43 mg, 11%DV
  • Rice, brown, cooked, ½ cup | 42 mg, 11%DV
  • Yogurt, plain, low fat, 8 ounces | 42 mg, 11%DV

 

Source:

NIH

Medline Plus


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