Wednesday, October 23, 2013

One of our family friend (An Australian who have resided in Cambodia for 2 decades) who came to visit us here last month, have talked in great length about the benefits of Magnesium.
Fore the last week, I decided to learn more about Magnesium. I found myself a web site "Office of Dietary Supplements". Everything is in plain English (easy to read and understand).
Here bellow are some useful information.
   
What is magnesium?
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.
Magnesium is required for energy production, oxidative phosphorylation, and glycolysis.
It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione.
Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.
Magnesium Rich Foods

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. In general, foods containing dietary fibre provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.

Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body.







Selected Food Sources of Magnesium

FoodMilligrams
(mg) per
serving
Percent
DV*
Almonds, dry roasted, 1 ounce8020
Spinach, boiled, ½ cup7820
Cashews, dry roasted, 1 ounce7419
Peanuts, oil roasted, ¼ cup6316
Cereal, shredded wheat, 2 large biscuits6115
Soymilk, plain or vanilla, 1 cup6115
Black beans, cooked, ½ cup6015
Edamame, shelled, cooked, ½ cup5013
Peanut butter, smooth, 2 tablespoons4912
Bread, whole wheat, 2 slices4612
Avocado, cubed, 1 cup4415
Potato, baked with skin, 3.5 ounces4311
Rice, brown, cooked, ½ cup4211
Yogurt, plain, low fat, 8 ounces4211
Breakfast cereals, fortified with 10% of the DV for magnesium4010
Oatmeal, instant, 1 packet369
Kidney beans, canned, ½ cup359
Banana, 1 medium328
Salmon, Atlantic, farmed, cooked, 3 ounces267
Milk, 1 cup24–276–7
Halibut, cooked, 3 ounces246
Raisins, ½ cup236
Chicken breast, roasted, 3 ounces226
Beef, ground, 90% lean, pan broiled, 3 ounces205
Broccoli, chopped and cooked, ½ cup123
Rice, white, cooked, ½ cup103
Apple, 1 medium92
Carrot, raw, 1 medium72


Source: Office of Dietary supplement

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