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HEALTH ROLES- Magnesium

Magnesium rich diet HEALTH ROLES

Magnesium is needed in biochemical reactions, including energy production, nutrient metabolism, fatty acid and protein synthesis, transmission of nerve and muscle impulses, glucose control, blood pressure regulation and transport of calcium and potassium ions. Higher levels of serum magnesium have been associated with reduced risk of cardiovascular disease. Evidence supports an inverse relationship between dietary intake of magnesium and risk of Type 2 diabetes. One large cohort study showed magnesium intake may aid in preventing pancreatic cancer.

 

SOURCES OF MAGNESIUM

Magnesium is widely available in plant and animal foods and often is included in fortified foods and enriched grains. Soil health can impact the amount of magnesium in foods.

Table

Food Sources   Rating
1 ounce dry roasted almonds 80mg Excellent
1/2 cup boiled spinach 78mg Excellent
1/4 cup oil roasted peanuts 63mg Good
1 cup soymilk 61mg Good
2 slices whole-wheat bread 46mg Good
1 cup cubed avocado 44mg Good
1/2 cup cooked brown rice 42mg Good
1 cup low-fat plain yogurt 42mg Good
Fortified breakfast cereals 40mg Good

Blog post provided by:
Katie Foster, RDN, LD


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