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One of the most abundant elements on the earth, Magnesium makes up more than 2% of the earth's weight. Magnesium is required in well over 300 different enzymatic reactions including most ATP-driven reactions. As with most nutrients, daily needs for magnesium cannot be met from a single food. Food Sources Of Magnesium (mg):- 100% Bran, 2 Tbs (44)
- Wheat germ, toasted, 1oz (90)
- Avocado, Florida, 1/2 medium (103)
- Almonds, dry roasted, 1oz (86)
- Cashews, dry roasted, 1oz (73)
- Nuts, mixed, dry roasted, 1oz (66)
- Peanuts, dry roasted, 1oz (50)
- Peanut butter, 2 Tbs (50)
- Seeds, pumpkin, 1/2oz (75)
- Cereal, shredded wheat, 2 rectangular biscuits (80)
- Bran flakes, 1/2 cup (60)
- Cereal, oats, instant/fortified, cooked w/ water, 1 cup (56)
- Spinach, cooked, 1/2 cup (65)
- Potato, baked, with skin, 1 medium (55)
- Potato, baked, without skin, 1 medium (40)
- Chocolate bar, 1.45oz (45)
- Soybeans, cooked, 1/2 cup (54)
- Vegetarian baked beans, 1/2 cup (40)
- Avocado, California, 1/2 medium (35)
- Lentils, cooked, 1/2 cup (35)
- Banana, raw, 1 medium (34)
- Shrimp, mixed species, raw, 3oz (12 large) (29)
- Tahini, 2 Tbs (28)
- Raisins, golden seedless, 1/2 cup packed (28)
- Cocoa powder, unsweetened, 1 Tbs (27)
- Bread, whole wheat, 1 slice (24)
- Spinach, raw, 1 cup (24)
- Kiwi fruit, raw, 1 medium (23)
- Hummus, 2 Tbs (20)
- Broccoli, chopped, boiled, 1/2 cup (19)
Function; Reasons For Use
One of the most powerful antioxidants for your heart and circulatory system, magnesium is important for proper nerve, lung and cardiac function. It also improves the metabolic efficiency of the myocardium (heart muscle) and reduces angina when other measures fail. Unless absorption is great, that is not going to produce adequate tissue levels of magnesium for most people.
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