Have you ever watched one of those survivalist reality shows? The person(s) gets dropped off somewhere that is deserted and they have to live off the land. They have to build their own shelter, find ways to keep warm (in some cases that includes finding something to use for clothing), and find food from the place they were dropped. The most interesting thing that you find out is how they are able to find so much edible food. The person talks to the camera, trying to explain how healthy the worms they are that they are eating. They will tell you that the tree branches they just picked off that tall tree will make a spectacular soup, but does any of that really have any sustainable nutritional value?
What types of vitamins and minerals does a person get from those different types of foods? More importantly, do people generally get the minerals they should get from the foods they eat?
It is true that many Americans do not get the nutrients they need from the foods that they eat. Many of the foods available for many people lack essential vitamins and minerals. One of the important minerals that they do not get enough of in their diet on a daily basis is magnesium.
Why is it so important to eat foods that have magnesium? Why are foods lacking magnesium? Which foods are rich in magnesium?
Why is it so important to eat foods that have magnesium?
Magnesium is very vital to many different types of functions for the human body.
- Your bones need magnesium;
- you need the mineral to maintain your heart rate.
- Magnesium also regulates blood glucose, as well helping with your overall production of energy.
- Some researchers believe that magnesium may be able to help with diseases such as high blood pressure and diabetes.
Why are foods lacking magnesium?
There are a few reasons that people are not getting the right amount of magnesium in their diets.
1- Processing foods cuts into the amount of magnesium that is in the foods that Americans eat on a daily basis. In some cases, the nutrients are completely eliminated from the food when it is processed. The biggest example is sugar; there is no magnesium in sugar because it is taken out of the food, during the refining process.
2- Another reason people are not getting enough magnesium in their diets is that people are not eating enough foods with the mineral in it. The main cause is that people are eating more foods that are made for convince in today’s fast-paced world. The foods are designed for ease and longevity.
3- Lastly, the way that food is grown lowers the amount of magnesium found in a person’s diet.
Which foods are rich in magnesium?
Foods such as grains and green leafy vegetables are high in magnesium. Almonds and cashews are other great sources of magnesium.
It is true that many Americans do not eat very healthy today. There are many reasons for people’s diets to lack many of the various nutrients that they need, but those people can make changes in their diets to get the nutrients they need. The difficulty that people have is that the world is fast paced and they have to keep up, that may mean cutting corners, such as eating out more often, or putting a dinner in the microwave, most of those foods are processed.
If people can just take a breath for a moment and take time to prepare a meal from time to time, and if they add ingredients such as brown rice, spinach, and other types of grains, then maybe they will get the nutrients they need. It is something to aspire to.
The following a list of the magnesium content in common food sources of magnesium is sorted by milligrams magnesium per gram of food content.
| Serving Size, Common Units | Serving Size, Grams | Milligrams Magnesium | Milligrams Magnesium per Gram | % Daily Value (DV) | |
|---|---|---|---|---|---|
| Cocoa, unsweetened | 2 tbsp. | 10 | 52 | 5.24 | 14% |
| Bran Breakfast Cereal, ready to eat | 1 oz. | 28 | 78 | 2.78 | 19% |
| Almonds | 1 oz. | 28 | 75 | 2.68 | 19% |
| Cashews, dry roasted | 1 oz. | 28 | 73 | 2.61 | 18% |
| Pumpkin Seeds, roasted | 1 oz. | 28 | 73 | 2.61 | 18% |
| Molasses | 1 tbsp. | 20 | 48 | 2.42 | 12% |
| Peanuts, dry roasted | 1 oz. | 28 | 49 | 1.75 | 12% |
| Peanut Butter | 2 tbsp. | 32 | 49 | 1.53 | 12% |
| Whole Wheat Bread, homemade | 1 slice | 28 | 37 | 1.32 | 9% |
| Halibut | 3 oz. | 85 | 91 | 1.07 | 23% |
| Navy Bean Sprouts, raw | 1 oz. | 28 | 28 | 1.01 | 7% |
| Mackeral | 3 oz. | 85 | 83 | 0.97 | 21% |
| Spinach, boiled | 1/2 cup | 90 | 79 | 0.87 | 20% |
| Whole Wheat Bread, store bought | 1 slice | 28 | 23 | 0.82 | 6% |
| Coffee, espresso | 2 oz. | 60 | 48 | 0.80 | 12% |
| Spinach, raw | 1 cup | 30 | 24 | 0.79 | 6% |
| Quinoa, cooked | 1/2 cup | 92.5 | 59 | 0.64 | 15% |
| Milk Chocolate | 1 oz. | 28 | 18 | 0.63 | 4% |
| Soybeans, boiled | 1/2 cup | 90 | 54 | 0.60 | 14% |
| Black-Eyed Peas (Cowpeas), boiled | 1/2 cup | 87.5 | 46 | 0.52 | 12% |
| Buckwheat Groats (Kasha), cooked | 1/2 cup | 84 | 43 | 0.51 | 11% |
| Parsley, raw | 1 oz. | 28 | 14 | 0.50 | 3% |
| Lima Beans, boiled | 1/2 cup | 94 | 40 | 0.43 | 10% |
| Acorn squash, baked | 1/2 cup | 102.5 | 44 | 0.43 | 11% |
| Swiss Chard | 1/2 cup | 175 | 75 | 0.43 | 19% |
| Artichokes | 1 whole medium | 120 | 50 | 0.42 | 13% |
| Egg, fried | 1 whole large | 46 | 18 | 0.39 | 3% |
| Tofu | 1/2 cup | 126 | 47 | 0.37 | 12% |
| Bacon, pan-fried | 3 oz. | 85 | 31 | 0.36 | 8% |
| Pork Tenderloin, broiled | 3 oz. | 85 | 31 | 0.36 | 8% |
| Okra, boiled | 1 cup | 160 | 58 | 0.36 | 14% |
| Bulgur Wheat, cooked | 1/2 cup | 91 | 29 | 0.32 | 8% |
| Salmon | 3 oz. | 85 | 26 | 0.31 | 7% |
| Whole Wheat Spaghetti | 1/2 cup | 70 | 21 | 0.30 | 6% |
| Parsnips, boiled | 1/2 cup | 78 | 23 | 0.29 | 6% |
| Chicken Breast, roasted | 3 oz. | 85 | 24 | 0.29 | 6% |
| Ground Beef, pan browned | 3 oz. | 85 | 24 | 0.28 | 6% |
| Oatmeal | 1/2 cup | 117 | 32 | 0.27 | 8% |
| Broccoli, boiled | 1/2 cup | 78 | 16 | 0.21 | 4% |
| Pasta Sauce | 1/2 cup | 128 | 27 | 0.21 | 7% |
| Potatoes, boiled without skin | 1 cup | 156 | 31 | 0.20 | 8% |
| Lettuce | 2 leaves | 34 | 4 | 0.12 | 1% |
| Milk, 2% | 1 cup | 244 | 27 | 0.11 | 7% |
| Apple | 1 medium | 182 | 9 | 0.05 | 3% |
| Coffee, from grounds | 6 oz. | 178 | 5 | 0.03 | 1% |
[Source: http://www.ars.usda.gov/, www.nutritiondata.com]
Read more from Alex Jordon:
10 Health benefits of sesame you even won’t believe
Simple ways to give your immune system a big boost
4 key and natural ways to maintain your blood pressure
Grapes: The magic of the queen of fruits
Visit my website: www.seekingfit.com for more healthy living tricks.
