Magnesium Content of Foods
Magnesium, The Miracle Mineral
Majid Ali, M.D.
Magnesium is an excellent case for looking at nutrition through the prism of oxygen homeostasis (the ability of oxygen to maintain body system harmony). It serves both as the primal liberator of oxygen and one of its chief lieutenants in the initial cellular energetics and job tasks. Thus, the case study of magnesium offers crucially important insights into the fundamentals of the health/dis-ease/disease continuum, and sheds light on myriad mechanisms by which liberal oral and parenteral supplementation of this mineral sustains and facilitates healing pathways. Magnesium plays myriad roles as a cofactor in enzyme pathways involving absorptive-digestive and hepatic detoxification, Kreb’s cycle and related energy functions, and neurotransmitter pathways. The first and foremost among them, of course, is the primal role of magnesium in splitting water and liberating oxygen for the ambient air.
I liberally prescribe potassium and magnesium supplementation for all my patients (1,200 to 2,500 mg daily) except for those on dialysis or with advanced stages of kidney failure. My reason for this is simple: My patients report good short-, intermediate-, and long-term benefits of such supplementation. They are my true teachers. Of course, I do order blood tests to monitor that the blood levels of potassium and magnesium stay close to upper normal limits.
Based on personal experience of administering magnesium to nearly 7,000 patients with dysoxygenosis (impaired oxygen homeostasis), I consider magnesium the mineral of choice for supplementation in all acute and chronic disorders. Renal failure with elevated levels of serum magnesium is an exception to that. But magnesium also endlessly fascinates me for its myriad primal roles in cellular energetics and oxygen homeostasis.
A large body of data showing a relationship between low dietary intake of magnesium and the incidence of cardiac arrhythmias, sudden death, atherogenesis, ischemic coronary artery disease, hypertension, and stroke has been reviewed. Furthermore, low serum magnesium levels have been associated with coronary vasospasm, hypertension, and sudden death. In experimental studies, magnesium plays several regulatory roles in lipid metabolism, lipid uptake by macrophages, and intimal and smooth muscle responses to oxidative stress (oxidative coagulopathy) on blood elements.
I discuss the physiological roles of the two minerals in great detail in “Integrative Cardiology,” the sixth volume of my twelve-volume textbook entitled “The Principles and Practice of Integrative Medicine.” Below is a simple chart that gives the contents of potassium and magnesium in various food items:
|Potassium and Magnesium Contents of Foods
|Food Item||Serving size||Potassium||Magnesium|
|Beet green||1 cup||1309mg||98 mg|
|White beans||1 cup||1189mg||134 mg|
|Potato with skin||1 potato||1081mg||101 mg|
|Soy bean||1 cup||886 mg||108 mg|
|Lima Beans||1 cup||955 mg||81 mg|
|Figs||4 figs||542 mg||44 mg|
|Prune juice||1 cup||707 mg||36 mg|
|Yogurt (Goat milk preferred)||1 cup||531 mg||39 mg|
|Almonds*||2 oz||412 mg||156 mg|
|Brazil Nuts||2 oz||340 mg||128 mg|
|Baked Beans||1 cup||752 mg||81mg|
|Kidney Beans||1 cup||713 mg||72 mg|
|Halibut||1 cup||490 mg||91mg|
|Pinto beans||1 cup||800 mg||94 mg|
|Chickpeas||1 cup||477 mg||79 mg|
|Lentils||1 cup||731 mg||71mg|
|Tuna||3 oz||484 mg||54 mg|
|Brocoli||1 cup||456 mg||37 mg|
|Spinach||1 cup||839 mg||163 mg|
|Tomatoes||1 cup||400 mg||134 mg|
|Artichoke||1 cup||595 mg||101|
|*The intake of almonds and other nuts should be limited or avoided by individuals with food allergy.|
See our related article : Magnesium
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