Magnesium in Diet
What food source is the nutrient found in?
Magnesium is found in nuts, soybeans, legumes and whole grains. It is also
found in seafood, dark green vegetables, cereals, bananas, and milk. Following are some foods and the amount of magnesium in them:
spinach (1/2 cup) = 80 milligrams (mg)
peanut butter (2 tablespoons) = 50 mg
black-eyed peas (1/2 cup) = 45 mg
milk, low fat (1 cup) = 40 mg
How does the nutrient affect the body?
Magnesium is an important mineral in bone structure. Magnesium works together with
calcium and
phosphorus to form bones. It is also found in
muscle, body fluids and soft tissue, such as the heart and kidneys. Magnesium helps change
carbohydrates,
proteins, and
fats to energy. It is involved in muscle relaxation and contraction, as well as nerve transmission.
Magnesium helps prevent
dental cavities by
holding calcium in tooth enamel. It is needed to help prevent
coronary artery disease and irregular heartbeats, or
arrhythmias. It also helps to regulate body
temperature. Because magnesium helps the body use calcium properly, getting enough magnesium after
menopause helps promote
healthy bones and avoid
osteoporosis.
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