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.
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.
Health Boundaries Bite
Thank you to
everyone who's left
a message. I had no
idea I would get so
many lovely
messages when I put
this response box on
this page.
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.
• How diets and lifestyles can create a dangerous
• Which magnesium-rich foods keep your vital organs
healthy and which to avoid
• Why other nutrients, including calcium, need
magnesium to become potent
• What vitamins and minerals work with magnesium to
• Why prescription medicines, such as birth control
pills, can deplete magnesium
• 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."
mgs
