Magnesium is a mineral that is essential for healthy muscles, nerves, bones and blood sugar levels.
If you don't get enough magnesium in your diet over a long time, you may be at a higher risk of health problems such as heart attack, stroke, diabetes and osteoporosis.
Many foods contain magnesium, including leafy green vegetables, such as spinach, legumes, nuts, seeds and whole grains.
Most young children in Australia get enough magnesium, but more than 1 in 3 Australian adults don't get enough magnesium every day.
If you have a magnesium deficiency or certain health problems, your doctor may recommend you take a magnesium supplement.
What is magnesium?
Magnesium is a mineral essential for healthy muscles, nerves, bones and blood sugar levels. If you don't get enough magnesium in your diet over a long time, you may be at a higher risk of health problems such as heart attack, stroke, diabetes and osteoporosis.
Many foods contain magnesium, but the main sources in Australia are cereals and non-alcoholic drinks like coffee and water.
Most people get all the magnesium they need from food. In general, foods that are high in fibre provide magnesium. Some good sources of magnesium include:
leafy green vegetables, such as spinach
legumes
nuts and seeds
whole grains
Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium they contain depends on the brand.
Most young children in Australia get enough magnesium, but more than 1 in 3 people don't get enough magnesium every day.
If you have a magnesium deficiency or certain health problems that put you at risk of a deficiency, your doctor may recommend you take a magnesium supplement.
You can't get too much magnesium from food, but if you have been prescribed a magnesium supplement, it is important not to take more than the recommended dose. Having too much magnesium from a supplement can cause diarrhoea, nausea and stomach cramps.
Magnesium supplements can interfere with some other medicines you may be taking,
Always tell your doctor or pharmacist about any other medicines, supplements or over-the-counter medicines you are taking. They can advise you whether any of your medicines are likely to interact.
The best way to do this is to include magnesium-rich foods in your diet. Although most foods contain some amount of magnesium, your best bet is to eat lots of leafy greens, nuts, and seeds. Eating a diet packed with these foods should raise your magnesium levels quickly.
The best way to do this is to include magnesium-rich foods in your diet. Although most foods contain some amount of magnesium, your best bet is to eat lots of leafy greens, nuts, and seeds. Eating a diet packed with these foods should raise your magnesium levels quickly.
Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [1,3]. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.
Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.
Avocados: One whole avocado = 58 mg of magnesium. Bananas: One medium banana = 32 mg of magnesium. Papaya: One small papaya = 33 mg of magnesium. Blackberries: 1 cup = 29 mg of magnesium.
Magnesium glycinate, which is magnesium plus the amino acid glycine (which has antioxidant and anti-inflammatory properties), is “the most beneficial form of magnesium to take,” says Vetter.
Foods that hinder magnesium absorption include: Non-fermentable or insoluble fiber, such as whole grain, bran and seeds. Foods high in phytates, such as whole flours and grains, bran, the hulls of seeds and nuts, and un-sprouted beans and soy.
Peanuts are legumes, not true nuts, however, they are also a good source of magnesium. A quarter-cup of roasted peanuts contains 63 milligrams, for 15% of the DV. You can get 49 milligrams in 2 tablespoons of peanut butter, for 12% of the DV.
Foods high in magnesium include seeds, leafy greens, nuts, beans, and rice. Roasted pumpkin seeds and chia seeds are the foods with the highest magnesium content. Nuts with the highest amount of magnesium include almonds, cashews, and peanuts. Some fish, like salmon and halibut, also contain magnesium.
Magnesium glycinate is a highly bioavailable form of magnesium made from magnesium and the amino acid glycinate. It's effective for treating low magnesium levels, is well-tolerated, and is less likely to cause gastrointestinal side effects than other forms, such as magnesium oxide and magnesium sulfate.
Introduction: My name is Kareem Mueller DO, I am a vivacious, super, thoughtful, excited, handsome, beautiful, combative person who loves writing and wants to share my knowledge and understanding with you.
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