Typically when it comes to diet individuals are more concerned with Macronutrients, and usually overlook the micronutrients. While Macronutrients provide the human body with the caloric content, micronutrients essential elements necessary to orchestrate a range of physiological functions to maintain health. The two subsets of micronutrients are known as vitamins and minerals. These micronutrients can be further broken down into “Fat Soluble Vitamins”, “Water-Soluble Vitamins”, “Macrominerals” and “Trace Minerals” Today, I am going to focus on Magnesium, which is a Macromineral. The term Macromineral means that it’s abundantly available in the body, thus necessary for normal processes within the body.
Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation (1-3) Unfortunately, many dietary surveys of people within the US consistently show that intakes of magnesium are lower than the recommended amounts set forth by the USDA. The most likely reason for low intakes is due to the fact that the foods that contain the highest dosage of magnesium are not highly consumed within the Western diet.
The top 5 magnesium containing foods are:
Almonds - dry roasted 1 oz = 20% of RDA
Spinach, boiled, 1/2 cup = 20% of RDA
Cashews, dry roasted 1 oz = 19% of RDA
Peanuts, oil roasted 1 oz = 16% of RDA
Black beans, cooked 1/2 cup = 15%
At this point, you are likely wondering what you can do to increase your magnesium if you aren’t eating these foods? You could start by consuming the top 5 foods, but if you just can’t swallow 1/2 cup of spinach then you should look at supplementing your intake.
At North Shore Acupuncture and Natural Medicine we carry physician grade magnesium supplement that is a lot easier to swallow! Our magnesium is a blend of malate and glycinate which more readily available and easier to uptake within the body. Call, email or stop by today to discuss how North Shore Acupuncture and Natural Medicine can help boost your health and wellness!
Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press, 1997.
Rude RK. Magnesium. In: Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. Encyclopedia of Dietary Supplements. 2nd ed. New York, NY: Informa Healthcare; 2010:527-37.
Rude RK. Magnesium. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, Mass: Lippincott Williams & Wilkins; 2012:159-75.