Other foods containing Magnesium:


Almonds
Brazil nuts
Cashew nuts
Coconut, dried
Hazelnuts, filberts
Peanuts
Pine nuts
Sesame seeds
Walnuts

Barley, Whole grain
Oat bran
Rice, brown
Wheat flour, whole
Whole wheat bread

Aritchoke
Avocado, California
Avocado, Florida

Beans, black
Beans, kidney
Beans, Lima
Beans, navy
Beans, pinto
Beans, refried
Beans, white

Beet greens
Broccoli, frozen
Broccoli, raw
Chick peas, garbonzos
Cornmeal
Cowpeas, black eyed
Kale, boiled
Lentils

Okra, cooked
Parsnips
Peas, frozen
Pumpkin, canned
Pumpkin seeds
Seaweed, kelp
Seaweed, Spirulina
Soybeans

Spinach, canned
Spinach, cooked
Squash, summer
Sweet potatoes, canned
Swiss chard
Potatoes  
Tomato paste
Turnip greens   

Banana  
Figs, dried
Kiwi

Millet
Quinoa
Oatmeal, cooked
Rye flour
Wheat bran
Wheat germ
Yeast, brewer's

Shredded wheat

Tofu
Soy milk

Cow's milk, 2%

Halibut, broiled
Oysters
Rock fish
Scallops
Tuna, broiled    

Beef, ground
Beef, tenderloin
Chicken breast
Chicken, dark meat  
Ham
Turkey breast
Foods Containing Magnesium
Magnesium is plentiful in many everyday supermarket foods:
eggplant, for example, tofu, salmon, bananas, shrimp, rice,
spinach, yams, sardines, corn and mozzarella cheese.
Fresh vegetables are a good source of magnesium. Magnesium is
lost when foods are processed. Sadly, magnesium usually isn't
replaced as "enrichment" at the processing plant.
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Magnesium supplements are inexpensive. If you are taking a calcium
supplement, take a
magnesium supplement with it to avoid bone spurs and
headaches. You can't get the benefits of calcium without magnesium.
(When I was a Realtor I took a newsletter written by a few women
pharmacists (I think they were not doctors, but pharmacists) who dealt
over and over again with the need for magnesium to avoid osteoporosis. I
followed their advice and was rewarded: when I had a bone density test, I
was told mine was excellent. I was going on 60 at the time.)
156        56        2 oz.
128        
56        2 oz.
148        
56        2 oz.
52                      2 oz.
98                      2 oz
128                    2 oz.      
132        
56        2 oz.
64                      2 oz.
114                    2 oz.

158       
200       1 cup
221       
 94        1 cup
84         
195       1 cup
166      
 120       1 cup
24                     1 slice

101       
168       1 cup
70                     1 med.
104                   1 med.

120       
172       1 cup
72         
256       1 cup
81         
188       1 cup
107       
182       1 cup
94        
 171       1 cup
83         
252       1 cup
134       
262       1 cup

98         
144       1 cup
37        
 184       1 cup
22                     1 cup
79        
 164       1 cup
155     
  138       1 cup
86         
165       1 cup
24                     1 cup
71         
198       1 cup

94         
184       1 cup
45        
 156       1 cup
46         
160       1 cup
56        
 245       1 cup
151         
28       1 oz.
121                    3.5 oz.
195                    3.5 oz.
108       
180        1 cup

163      
 214       1 cup
157       
180       1 cup
43         
180       1 cup
56         
255       1 cup
150                    1 cup
57      
   202       1 potato
134       
262       1 cup
32                     1 cup

34         
118       1 med.
44           
76       4 figs
23                      1 med.

106                    1 cup
178                    1 cup
112                    1 cup
70                      1 cup
10                       2 T
69                      1/4 cup


54                      2 biscuits

37                      1/4 block
47                      1 cup

33                       8 oz.

91         
85          3 oz.
49                      3 oz.
51                      1 fillet
55                       6 large
54         
85          3 oz.

24                       3.5 oz.
30                       3.5 oz.
27                       3.5 oz.
23                       3.5 oz.
17                       3.5 oz.
22                       3.5 oz.
There is research showing that magnesium can reduce headaches,
even a migraine that is in process. "The importance of magnesium in
the pathogenesis of migraine headaches is clearly established by a large
number of clinical and experimental studies." B.T. Altura
Magnesium










by Dr Carolyn Dean MD ND
protects the brain from toxins such as food additives.
naturally thins blood, preventing clots, strokes, and pain.
relaxes head & neck muscle tension.

People with Alzheimer's & Parkinson's are often low in Magnesium.

Low magnesium produces anxiety, depression, fatigue, insomnia,
anorexia, confusion, poor memory, apprehension, nervousness.
Many symptoms of low magnesium are also associated with low vitamin
B12: for instance tingling, numbness, sensitivity to noise.

Both magnesium and vitamin B12 need stomach acid in order to be
released from food. So, people with inadequate stomach acid are likely to
be deficient in both magnesium and vitamin B12.
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The Magnesium Miracle icon
About this book:

“Magnesium is indeed the unsung hero and is a key nutriceutical that
everybody needs to know about. . . . This book needs to be read by
any individual wishing to improve their quality of life. . . . Dr Dean
has the best credentials in bringing solutions to those suffering from
the hidden magnesium disorders that affect most of us.”
–DR. STEPHEN T. SINATRA, M.D., F.A.C.C., F.A.C.N.
Author of

More than seventy-five years ago, medical scientists declared
magnesium to be an essential nutrient, indispensable to life. When this
mineral is part of your diet, you are guarding against–and helping to
alleviate–health threats such as heart disease, stroke, osteoporosis,
diabetes, depression, arthritis, and asthma. But while research
continues to reaffirm magnesium’s irreplaceable contribution to good
health, many Americans remain dangerously deficient.

In The Miracle of Magnesium, Dr. Carolyn Dean, an authority on this
mineral who has used it with dramatic success in her own practice,
explains the vital role that magnesium plays in the control of many
serious ailments–from painful muscle spasms and bladder problems to
traumatic brain injury and complications of pregnancy and childbirth.
Inside you will discover













Whether you need help with a serious health problem or merely want
to protect the good health you already enjoy, The Miracle of
Magnesium will answer all your questions. It may even save your life.

Comments on the book

“Throughout this volume and with utmost clarity, Carolyn Dean
presents invaluable recommendations–based on the latest magnesium
research. Virtually every American can benefit.”
–PAUL PITCHFORD
Author of

“Physicians and therapists have paid scant attention to this very
important element, which is also involved in maintaining our good
health. The massive evidence is here in this important book on
magnesium. I am pleased to have been taking magnesium for so
many years.”
–ABRAM HOFFER, M.D.
Author of


Carolyn Dean, M.D., N.D., is a medical doctor, naturopath,
acupuncturist, homeopath, herbalist, and certified clinical nutritionist,
and a regular guest on radio and television programs. She has written
three other health books and is contributing editor to Natural Health
magazine.
Lower Your Blood Pressure in Eight Weeks icon
The Magnesium Miracle icon
Healing With Whole Foods icon
Putting It All Together - The New Orthomolecular Nutrition icon
• How diets and lifestyles can create a dangerous
• Which magnesium-rich foods keep your vital organs
• Why other nutrients, including calcium, need
• What vitamins and minerals work with magnesium to
• Why prescription medicines, such as birth control
• Which magnesium supplements are best for you
I have a book entitled The Giant Book of Women's Health Secrets
which says that the British tried to duplicate the American study which
had shown that aspirin could stop a heart attack. They were unable to
duplicate the results and the reason given by the authors of my book is
that in England the aspirin is not "buffered" like it is here. The buffering
agent is magnesium.   

So, the authors suggest that because magnesium relaxes muscles, it
most likely is the magnesium in US aspirin which stops the heart attack.

They also suggest taking magnesium for headaches. I had to try that, of
course. And sure enough, it works.
The following is something Carolyn Dean wrote about magnesium,
that I love. It's so expressive of how powerful magnesiums is.

"My first encounter with magnesium was in high school chemistry.
Each student was given a thin strip of magnesium and told to light one
end carefully. The previous week we had learned that magnesium is
the eighth most abundant element, constituting approximately 2
percent of the earth's crust and 1.14 percent of seawater. By
comparison, calcium makes up 3 percent of the earth's crust but only
0.05 percent of seawater. There are 4-6 tsp (20-28 g or 2 oz) of
magnesium in the body, comprising about 0.05 percent of the body's
weight. This information in no way prepared us for the dynamic
effect of lighting the magnesium strip. It flared up like an electric
sparkler and disappeared in a flash. This effervescent property serves
as an important reminder of magnesium's versatility as the spark of
life, constantly igniting metabolic reactions throughout the body."


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