If I were to ask you to list five essential minerals, I'd put money on the fact that you wouldn't mention magnesium. This is because you, just like me and everyone else, seem to only remember this mineral from the periodic table, not from the label on our vitamins.
Iron, Zinc, Calcium — those we remember. But, magnesium, not so much. That being said, it may not be a bad idea for us to give this unpopular mineral the recognition and appreciation it deserves, as its consumption may be linked to our cardiovascular health.
In an 18-year study, French researchers found that men who had the highest levels of magnesium in their blood were 40 percent less likely to die young than those men with the lowest levels. The researchers suspect that this could be due to the fact that low magnesium levels are related to greater inflammation — which is known to cause heart disease and cancer.
The bigger problem is that an estimated 56 percent of the population doesn't consume a sufficient amount of magnesium — probably because they forget about it in the first place.
To make sure that you're not part of that population, be sure to get around 300-400mg of the mineral per day. But, what are some of the best magnesium rich foods, you ask?
Foods High in Magnesium
- Beans, black / 1 cup / 120 mg
- Broccoli, raw / 1 cup / 22 mg
- Halibut / Half fillet / 170 mg
- Nuts, peanuts / 1 oz / 64 mg
- Okra, frozen / 1 cup / 94 mg
- Oysters / 3 oz / 49 mg
- Plantain, raw / 1 medium / 66 mg
- Rockfish / 1 fillet / 51 mg
- Scallop / 6 large / 55 mg
- Seeds, pumpkin and squash / 1 oz (142 seeds) / 151 mg
- Soy milk / 1 cup / 47 mg
- Spinach, cooked / 1 cup / 157 mg
- Tofu / One quarter block / 37 mg
- Whole grain cereal, ready-to-eat / 1 cup / 24 mg
- Whole grain cereal, cooked / 1 cup / 56 mg
- Whole wheat bread / 1 slice / 24 mg
As you can see, there are several great foods high in magnesium, so you should have no problem meeting your daily requirements now that you know where to find it.
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I've been a magnesium advocate for years, glad to see it's finally getting some mainstream attention.
Just wanted to share that Magnesium also plays a huge role in dental health! If you have peridontal disease or sensitive teeth it can strengthen and rebuild.Awesome stuff
Magnesium has helped me with leg cramps at night and possibly visual migraine
Great to hear Ian, magnesium is definitely under-appreciated by many and deserves more spotlight in everyone's nutritional needs.