Magnesium-Rich Foods

There are dozens of food sources containing high levels of magnesium that can be easily integrated into your diet. From fruits and vegetables to grains, you'll find that eating small portions of these magnesium-rich foods each day will easily satisfy your recommended daily allowance. Magnesium is essential to more than 300 biochemical reactions in the human body. It affects critical areas such heart rhythm, blood sugar and metabolism. The importance of magnesium as part of your diet cannot be overemphasized.

Below is an overview of healthy and enjoyable food sources, along with the number of milligrams of magnesium they contain, to help supplement your diet.

Fruits

1/4 cup seedless raisins, 25 mg
1 medium banana, 30 mg

Vegetables

1/2 cup cooked, 75 mg
1 medium potato, baked with skin, 50 mg
1/2 cup avocado, 35 mg

Grains

1/2 cup brown long-grained rooked rice, 40 mg
3/4 cup bran flakes, 40 mg
1 cup instant oatmeal, 55 mg

Nuts & Legumes

1/2 cup cooked lentils, 35 mg
2 Tbsp peanut butter, 50 mg
1 oz. dry roasted cashews, 75 mg

Meat & Fish

3 oz. cooked halibut, 90 mg
1/2 can tuna, 28 mg

Dairy

8 oz. plain, skim yogurt, 45 mg
1 cup whole milk, 24 mg

Desserts

4 oz. chocolate pudding, 24 mg
1.5 oz. milk chocolate candy bar, 28 mg

Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium [5]. Refined grains are generally low in magnesium [4-5]. When white flour is refined and processed, the magnesium-rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as "hard". "Hard" water contains more magnesium than "soft" water.

Magnesium supplements are available in both prescription and non-prescription doses, and in a range of dosage forms. Powders, extended-release tablets, liquid-filled capsules, syrups and gels are just a few of the ways to add this supplemental mineral to your diet. In extreme cases, an IV drip may be used to return the body to proper levels. The best way to maintain recommended levels in the body is to follow a diet program that includes magnesium-rich foods such as nuts and leafy greens. Typically, most healthy adults don't need supplements. However, certain conditions may require supplements to re-balance the body's levels.

Magnesium is a natural calcium channel blocker allowing the proper amounts of calcium in balance with magnesium for heart health.

Magnesium is a natural statin (anticholesterol medication). It is necessary for the activity of an enzyme that lowers bad cholesterol (LDL) and triglycerides and raises good cholesterol (HDL)

Magnesium is an extremely safe supplement; its main side effect of loose bowel movements is actually a benefit to 60% of the population that is constipated. It is most commonly taken as a highly absorbable powdered form of magnesium citrate with hot water.

Clinical studies show that treatment with magnesium, taken at the right time and in the right amount, can lessen heart disease risk factors and even save lives. Adequate magnesium nutrition may lessen the need for heroic surgeries and may lessen the need for or even replace high cost medications with their adverse side effects.

Heart health expert, Carolyn Dean, M.D., N.D., is the Medical Director of the Nutritional Magnesium Association and the author of "The Magnesium Miracle". Dr. Dean invites you to get more information that will help you avoid the risk factors of heart disease and/or overcome the symptoms of heart disease. Go to www.nutritionalmagnesium.org

Goji berries? Acai berries? Why do all these "super foods" have to be so exotic and expensive? %u2022 They don't. %u2022 There's no need to hack through the floodplains of the Amazon basin or take out a second mortgage. You can indulge in nutrient-packed foods that may already be socked away in your fridge or pantry. Here are a handful that won't break the bank:

Other berries: That funny-sounding (pronounced ah-SAH'-ee) Brazilian berry has definitely made waves for its antioxidant power. But blueberries, raspberries, cranberries and prunes are right up there in antioxidant content. Frozen berries work, too, so toss a handful into that smoothie.

Cost: 6 ounces fresh blueberries, $2.99; 12 ounces frozen blueberries, $3.89.

Whole grains: "Whole-grain products contain more protein, more essential oils and more fiber from the whole germ. They are packed with nutrients, good fats and protein, all of which help to reduce the rate at which the carbohydrates are converted to sugar,'' explains Geri Brewster, a wellness consultant with Northern Westchester Hospital in Mt. Kisco, N.Y.

"What people have to appreciate is that, beyond just the nutrient value, it's also the blood sugar management, which has to do with weight control."

So, this means whole-grain pastas, whole-grain breads and whole-grain cereals.

Cost: 14 ounces whole grain pasta, $1.79 (about 50 cents more than regular)

Spinach: How could Popeye be wrong? An excellent source of iron said to promote brain function, this leafy green is only 5 calories a cup. It's rich in lutein, betacarotene, vitamin A and bone-building vitamin K. But the best part about spinach is that it's a chameleon in the kitchen: Saute it with garlic, toss it in an omelet or a wrap or make a big salad (go ahead with the warm bacon dressing, it's okay in moderation). Even frozen spinach is a winner.

Cost: 9 ounces fresh spinach, $2.29; 10 ounces frozen spinach, 99 cents

Black beans: Researchers have found that the darker a bean's seed coat, the higher its level of antioxidant activity. Black beans are rich in an antioxidant compounds called anthocyanins - some say as rich as cranberries. Beans are also a good source of dietary fiber and, when combined with brown rice, make an extremely low-fat, high-quality protein. A cup of canned black beans is about 220 calories - a quick topper to a salad or salsa, and a whole meal with the addition of chopped avocado and tomato and a few whole wheat tortillas.

Cost: 15 ounces canned black beans, 93 cents

Almonds: Nutritionists insist nuts are a "power food." What does that mean? "I define power foods as those that pack a nutritional punch in a small serving," says Nancy Murphy, a Connecticut nutritionist. "Many traditional power foods like nuts, nut or olive oils, nut butters, tahini . . . get a bad rap because they are caloric. If you think of them more as condiments and texture enhancers, they are terrific." Almonds are an excellent source of magnesium, vitamin E, fiber and monounsaturated fat, and researchers have found that regularly eating almonds decreases LDL ("bad" cholesterol) levels. Best of all, they're a portable snack.

Cost: 1/3 cup almonds, $1.99

Laura Reiley can be reached at lreiley@sptimes.com or (727) 892-2293. Her blog, the Mouth of Tampa Bay, is at www.blogs.tampabay.com/dining.

Press TV recently revealed a study about men's mineral intake. Here's what it found:

"According to a study published in Men's Health, 77 percent of men do not take enough magnesium, the element involved in more than 300 bodily processes particularly those responsible for generating energy, in their daily diet.

The daily intake of magnesium in men is reported to be about 80 percent of the recommended 400 milligrams. Low levels of magnesium are linked to increased blood levels of C-reactive protein, a key marker for heart disease.

Scientists therefore urge men to include more magnesium-rich foods such as halibut and navy beans along with magnesium supplements in their daily diet."

Keep in mind that the nutritional value of organic produce is not necessarily higher than that of traditional produce. The advantages of organic produce are what they DON'T contain, which are pesticides, chemicals and genetically modified substances. In addition, organic produce bought locally is fresher and often tastes better than traditional produce that has been picked prematurely and been in transport too long.

"One of the culprits in secondary insomnia is low blood sugar. When your blood sugar falls below a certain point your body wakes so you can eat again. This can be remedied very easily by having a high protein and complex carbohydrate snack about 30 minutes before bedtime.

Snacks like peanut butter and apples, lean chicken or turkey meat, or cheese and whole grain toast slices are an excellent choice. They will maintain your blood sugar levels far longer than a snack that is high in simple carbohydrates or processed food."

If all these suggestions fail to give you the sleep you seek, be sure to schedule an appointment with your family physician to discuss the issue. There are certain supplements that your family naturopath can prescribe to assist in falling asleep, like melatonin, magnesium, passionflower, and kava.

As you probably know, migraine triggers are different for everyone. Some have found that their diet may trigger migraines. Whether it's MSG, red wine or nitrates, there are a lot of hidden ingredients that can contribute to this condition. If you're looking to determine the migraine trigger, it's important to pay close attention to what you consume. Try keeping a daily journal. It can help you identify patterns and relationships between the food you eat and the onset of migraines.

It is said that a deficiency of magnesium causes nerve cells in the brain to get over-excited. This can be linked to migraines.

The best sources of magnesium include whole grains, nuts, seeds, legumes, dried fruit and leafy green vegetables.