• Enhances sports performance;
• Enhances the effectiveness of nutrition, medical treatments, surgery, acupuncture, and chiropractic care;
• Helps to overcome insomnia and asthma;
• Helps to overcome constipation and headaches;
• Helps to overcome depression,
defensiveness, and aggressive behavior;
• Helps to overcome muscle spasms, aches, and pains;
• Helps to protect the body against environmental stresses, especially in children and the elderly;
• Participates as a co-factor for many other nutrients and hundreds of enzyme activities;
• Participates as a natural and effective muscle relaxant, anti-inflammatory, and calcium-channel blocker;
• Promotes coronary and heart health;
• Reduces the harmful effects of stress and ADHD in children;
• Supports healthy blood sugar levels and insulin sensitivity;
• Works to prevent heart palpitations and heart attacks/cardiac arrests. (The highest amounts of magnesium are in the heart, specifically within the heart’s left ventricle);
• Works with potassium to prevent painful leg or foot muscle cramps.
MAGNESIUM IN NUTRITION & DIET
Foods containing Mg are only Mg-rich if they are organically grown by a farmer who builds nutrient-rich soil containing magnesium.
Organic spices, nuts, cereals, and cocoa are good sources of magnesium. This is why women often crave dark chocolate before their period when their body’s level of Mg drops.
Unfortunately, most chocolate contains sugar that depletes Mg. Green leafy vegetables, such as spinach, kale, and chard, are rich in magnesium.
Magnesium Rich Foods
• Pumpkin seeds: 156 mg/oz/28g -37% of the DV
• Quinoa: 118 mg/1cup/180g - 28% of the DV
• Chia seeds: 111 mg/oz/28g - 26% of the DV
• Almonds, dry roasted: 90 mg/oz/28g 19% of the DV
• Spinach, boiled: 78 mg/1/2 cup/90g - 19% of the DV
• Cashews: 74 mg/oz/28g - 18% of the DV
• Black Beans, cooked: 60 mg/ ½ cup/86g - 14% of the DV
• Baked Potato with skin: 49 mg/2.5oz/98g -10% of the DV
• Brown Rice, cooked: 42 mg/½ cup/100g - 10% of the DV
• Yogurt, plain, low-fat: 42 mg/8oz/224g 10% of the DV
• Oatmeal: 36 mg/1 packet - 9% of the DV
• Banana: 32 mg/1 medium - 8% of the DV
• Salmon cooked: 26 mg/3oz/85g - 6% of the DV
• Halibut cooked: 24 mg/3oz/85g - 6% of the DV
• Raisins: 23 mg/½ cup/100g - 5% of the DV
• Avocado: 22 mg/½ cup/100g - 5% of the DV
• Beef, ground 90% lean, broiled: 20 mg/3oz/85g - 5% of the DV
• White Rice, cooked: 10 mg/½ cup/85g - 2% of the DV
Rooibos Tea, organic from South Africa, contains Mg and is rich in antioxidants and flavonoids. It is low in tannins, caffeine-free, and served either warm or cold.
Dietary Recommendations
In the UK, the Recommended Daily Values for magnesium are 300 mg for men and 270 mg for women.
In the United States, the Recommended Dietary Allowances (RDAs) are 400 mg for men ages 19–30 and 420 mg for older men; 310 mg for women ages 19–30 and 320 mg for older women.
However, these levels do not reflect the amount of Mg required to maintain good health in today’s stressful world.
True dietary recommendations vary, depending on many factors, such as age, body type, lifestyle, health, medications, environment, and biochemical individuality.