This information is collected from the internet

MAGNESIUM DEFICIENCY

Top 10 Foods Highest in Magnesium

Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body. A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess. The current DV for magnesium is 400mg.

#1: Bran (Rice, Wheat, and Oat)

Rice, Wheat, and Oat bran are great additions to breads and breakfast cereals like oats, rye, and buckwheat. One cup of crude rice bran contains 922mg of magnesium (230% DV) which is 781mg (195% DV) per 100 gram serving. Crude wheat bran contains 354mg of magnesium (89% DV) per cup, or 611mg (153% DV) per 100 gram serving. Crude oat bran contains 220mg of magnesium (55% DV) per cup, or 235mg magnesium (59% DV) per 100 gram serving.

#2: Dried Herbs

Dried herbs are packed with vitamins and a healthy addition to almost any meal. Dried Coriander provides the most magnesium with 694mg (174% DV) per 100 gram serving, or 14mg (3% DV) per tablespoon. It is followed by Chives (160% DV), Spearmint (151% DV), Dill (112% DV), Sage (107% DV), Basil (106% DV), and Savory (95% DV).

#3: Squash, Pumpkin, and Watermelon Seeds (Dried or Roasted)

Great as a snack or in a salad, pumpkin, squash, and watermelon seeds are packed with magnesium. Squash and pumpkin seeds provide 535 mg of magnesium (134% DV) per 100 gram serving, or 738mg (185% DV) per cup. Watermelon seeds provide 515mg (129% DV) of magnesium per 100 gram serving, or 556mg (139% DV) per cup.

#4: Cocoa Powder (Dark Chocolate)

Dark chocolate is becoming more popular and with good reason, long regarded as junk food dark chocolate is packed with vitamins and conferred health benefits. Cocoa powder provides 499mg of magnesium (125% DV) per 100 gram serving or 429mg (107% DV) per cup. Dark baking chocolate provides 327mg per 100 gram serving (82% DV), or 95mg (24% DV) per square, and a typical chocolate candy bar provides 63mg of magnesium (16% DV) per 100 gram serving or 28mg (7% DV) per bar

#5: Flax, Sesame Seeds, and Sesame Butter (Tahini)

Flax and Sesame seeds are a great source of heart healthy oils and also provide a good source of magnesium. Flax seeds provide 392mg (92% DV) per 100 gram serving or 39mg (10% DV) per tablespoon. Sesame seeds provide 351mg (88% DV) per 100 gram serving, or 32mg (8% DV) per tablespoon. Sesame butter (tahini) provides 362mg of magnesium per 100 gram serving, or 58mg (14% DV) per tablespoon.

#6: Brazil Nuts

Possibily the largest of all nuts, brazil nuts are a great source of magnesium. Brazil nuts provide 376mg (94% DV) of magnesium per 100 gram serving, 500mg (125% DV) per cup, and 19mg (5% DV) in a single kernel or nut. Brazil nuts are also very high in selenium, so should be eaten moderately.

#7: Sunflower Seeds

Sunflower seeds are the number one source of vitamin E, and a good source of thiamin. Sunflower seeds provide 325mg (81% DV) of magnesium per 100 gram serving, or 455mg (114% DV) per cup.

#8: Almonds and Cashews (Mixed nuts, Pine Nuts)

Nuts are great as a snack or as an addition to salads and soups. Almonds provide 286mg (72% DV) per 100 gram serving, or 395mg (99% DV) per cup. Cashews provide 273mg (68% DV) per 100 gram serving, or 352mg (88% DV) per cup. Pine nuts provide 251mg (63% DV) per 100 gram serving, or 339mg (85% DV) per cup. Mixed nuts in general provide 251 mg (63% DV) per 100 gram serving, or 361mg (90% DV) per cup.

#9: Molasses

A good substitute for refined sugar in cakes and breads, molasses is also a great source of magnesium. Molasses provides 242mg (61% DV) per

100 gram serving, 816mg (204% DV) per cup, and 48mg (12% DV) per tablespoon.

#10: Dry Roasted Soybeans (Edamame)

Great as a snack or as an addition to salads, dry roasted soybeans are also a great source of magnesium. Dry roasted soybeans provide 228mg (57% DV) of magnesium per 100 gram serving, or 392mg (98% DV) per cup. When boiled, edamame provides 64mg (16% DV) of magnesium per 100g serving, or 99mg (25% DV) per cup.

Other Magnesium Rich Foods

107mg (27% DV) 170mg (43% DV) per fillet 91mg (23% DV) per 3oz per 100 gram (159 grams) serving 86mg (22% DV) serving (85 grams)

Halibut (Fish)

Soybeans

74mg (19% DV) per half per 100 gram cup (86 grams) serving

9.5mg (2% DV) per tablespoon (11 grams)

Oatmeal

27mg (7% DV) per 63mg (16% DV) per cup 100 gram serving 43mg (11% DV) (234 grams)

4mg (1% DV) per tablespoon (15 grams)

Dates

63mg (16% DV) per cup per 100 gram (147 grams) serving

3mg (1% DV) in a single date (7 grams)

Dry Roasted Peanuts Peanut Butter

176mg (44% DV) 257mg (64% DV) per cup 49mg (12% DV) per ounce (28 per 100 gram (146 grams) serving 154mg (39% DV) 397mg (99% DV) per cup 49mg (12% DV) in two grams)

per 100 gram serving 53mg (13% DV)

(258 grams)

tablespoons (32 grams)

Blackeyed Peas

91mg (23% DV) per cup per 100 gram (172 grams) serving

45mg (11% DV) in half a cup (86 grams)

Low Fat Yogurt Vegetarian Baked Beans

19mg (5% DV) per 47mg (12% DV) per cup 100 gram serving (245 grams)

43mg (11% DV) in an 8 ounce container (227 grams) 34mg (9% DV) in half a cup (127 grams)

27mg (7% DV) per 69mg (17% DV) per cup 100 gram serving 43mg (11% DV) (254 grams)

Brown Rice

84mg (21% DV) per cup per 100 gram (195 grams) serving

42mg (10% DV) in half a cup (98 grams)

Lentils (Dahl)

36mg (9% DV) per 71mg (18% DV) per cup 100 gram serving (198 grams)

4mg (1% DV) per tablespoon (12 grams) 35mg (8% DV) in half a cup pureed (115 grams) 35mg (8% DV) in half a cup (128 grams) 33mg (8% DV) in half a cup (120 grams)

Avocados

29mg (7% DV) per 58mg (15% DV) per 100 gram serving avocado (201 grams)

Kidney Beans

27mg (7% DV) per 69mg (17% DV) per cup 100 gram serving (256 grams)

Pinto Beans

27mg (7% DV) per 65mg (16% DV) per cup 100 gram serving (240 grams) 32mg (8% DV) in a

Bananas

27mg (7% DV) per medium sized banana 100 gram serving (118 grams)

61mg (15% DV) in one cup of mashed bananas (225 grams)

Whole Wheat Bread

82mg (21% DV) 23mg (6% DV) per slice per 100 gram (28 grams) serving (56 grams) 46mg (12% DV) in two slices

Whole Milk Raisins (Seedless) Buckwheat (Dry

10mg (3% DV) per 98mg (24% DV) per quart 24mg (6% DV) per cup (244 100 gram serving (976 grams) grams) 14mg (3% DV) in a small 1.5ounce box (43 grams)

32mg (8% DV) per 26mg (6% DV) in half a 100 gram serving 221mg (55% DV) cup packed (83 grams)

362mg (91% DV) per cup 181mg (45% DV) in half a cup

Roasted)

per 100 gram serving

(164 grams)

(82 grams)

Seaweed (Spirulina)

195mg (49% DV) 218mg (55% DV) per cup 14mg (3% DV) per tablespoon per 100 gram (112 grams) serving 64mg (16% DV) (7 grams)

Quinoa

185mg (30% DV) per cup 59mg (15% DV) per half cup per 100 gram (112 grams) serving 158mg (40% DV) (93 grams)

Walnuts

126mg (32% DV) per cup 44mg (11% DV) per ounce per 100 gram ground (80 grams) serving (about 14 halves) (28 grams)

Bulgur

32mg (8% DV) per 58mg (15% DV) per cup 100 gram serving (182 grams)

3mg (1% DV) per tablespoon (8 grams) 26mg (7% DV) per tablespoon (82 grams)

Wild Rice

32mg (8% DV) per 52mg (13% DV) per cup 100 gram serving (164 grams)

Cod (Cooked Dry Heat)

42mg (11% DV) 76mg (19% DV) per fillet per 100 gram (180 grams) serving 121mg (30% DV) serving (85 grams) 36mg (9% DV) per 3 ounce

Pecans

132mg (33% DV) per cup 34mg (8% DV) per ounce (19 per 100 gram chopped (109 grams) serving halves) (28 grams)

Corn (White or Yellow)

127mg (32% DV) 211mg (53% DV) per cup 106mg (26% DV) per half cup per 100 gram (166 grams) serving 88mg (22% DV) (83 grams)

Scotch Kale

59mg (15% DV) per cup per 100 gram chopped (67 grams) serving

29mg (8% DV) per half cup chopped (34 grams)

Spinach (Cooked)

87mg (22% DV) 157mg (39% DV) per cup 79mg (19% DV) per half cup per 100 gram (180 grams) serving (90 grams)

Health Benefits of Magnesium

Regulation of Blood Pressure - Diets high in fruits and vegetables provide both magnesium and potassium which are consistently associated with reduced blood pressure.3-5

Reduced Risk of Type II Diabetes - Magnesium is involved in carbohydrate metabolism and the bodies use of insulin.6 Studies show that individuals with type II diabetes have low levels of magnesium in their blood.7 Correcting this lack of magnesium may help increase sensitivity to insulin and prevent type II diabetes.8

Reduced Risk of Heart Attack and other Cardiovascular Diseases Because magnesium is associated with regulation of blood pressure and lower risk of diabetes, it follows that it also reduces risk of cardiovascular disease.9 Elevated levels of magnesium in the blood has been associated with reduced risk of heart attack and stroke.10-12

Reduced Risk of Osteoporosis - Magnesium plays a role in calcium metabolism and hormones which regulate calcium and may help to protect against osteoporosis.7,13 Several studies support that increased magnesium intake increases bone health.7,14

Reduced Frequency of Migraine Headaches (*Controversial) - Studies show that individuals who have frequent migraine headaches have lower levels of magnesium than other individuals.15 There is conflicting evidence as to whether increased intake of magnesium will reduce the frequency of migraines.15-18

Alleviation of Premenstrual Syndrome (PMS) - Studies suggest that consuming higher amounts of magnesium, perhaps in conjunction with vitamin B6, helps to alleviate bloating, insomnia, leg swelling, weight gain, breast tenderness, and other symptoms associated with PMS.19

High Risk Groups for a Magnesium Deficiency

People with Gastrointestinal Disorders - Most magnesium is absorbed through the colon so people with gastrointestinal disorders like Crohn's disease are at high risk for a magnesium deficiency.19,20

People with Poor Functioning Kidneys - The kidneys should be able to regulate magnesium in the blood, excreting less when stores are low,

however, excessive loss of magnesium through urine can occur to people on specific medications, poorly managed diabetes, and alcoholics.21-29

The Elderly - As we age the amount of magnesium we absorb decreases as the amount we excrete increases.7 People Consuming high amounts of Fiber - Eating large amounts of fiber has been shown to interfere with the bodies ability to use magnesium. However, more research needs to be done to confirm how much fiber affects magnesium.30,31

People on a low protein diet (*Controversial) - Eating less than 30 grams of protein a day may adversely affect magnesium utilization.
32

People taking Certain Medications23,25,33,34,36

o

Proton Pump Inhibitors: Prescription PPIs include Nexium (esomeprazole magnesium), Dexilant (dexlansoprazole), Prilosec (omeprazole), Zegerid (omeprazole and sodium bicarbonate), Prevacid (lansoprazole), Protonix (pantoprazole sodium), AcipHex (rabeprazole sodium), Vimovo, Prilosec OTC (omeprazole), Zegerid OTC (omeprazole and sodium bicarbonate), and Prevacid 24HR (lansoprazole)36

o o o o

Diuretics: Lasix, Bumex, Edecrin, and hydrochlorothiazide Antibiotics: Gentamicin, and Amphotericin Anti-neoplastic (Cancer) medication: Cisplatin Zinc Supplements