More on Magnesium

I can't ever say enough about the good of taking magnesium.  It helps with Headaches, Kidney Stones, Leg Cramps and Muscle Pain.  Magnesium also helps prevent artery walls from "hardening," by keeping them supple.  It relaxes blood vessels, lowering blood pressure, and keeps calcium dissolved in the blood, preventing artery-clogging calcium deposits.

Proof that it Works:  A CDC analysis of the ational Health and Nutrition Examination Survey of the diets of 13,000 people found that those getting the least magnesium had a 31% higher risk of heart disease than those getting the most.  In a similar study of 39,633 men, reseachers at Harvard found that men who took a nutritional supplement with magnesium had a 23% lower risk of heart disease than those who didn't.

Good Sources of Magnesium
Many foods are rich in magnesium and can help you reach the recommended daily allowance of 400 mg.  If you diet isn't rich in magnesium, a supplement can ensure that you get enough.  Most multivitamins contain only 100 mg.  Look for a magnesium citrate supplement that delivers 300-400 mg.
Study of 46 healthy people took 300mg. of magnesium daily for two months in one of three forms-magnesium citrate, magnesium oxide, or chelated magnesium.  Magnesium citrate boosted blood and saliva levels of magnesium the most.

Foods high in Magnesium

FOOD                                       SERVING SIZE       MAGNESIUM Artichoke                                   1 medium                180  mg.
Pumpkin seeds                           1 ounce                    151  mg.
Squash seeds                              1 ounce                   151  mg.
Tofu (firm/raw)                          1/2 cup                   118  mg.
Navy Beans (boiled)                  1 cup                       107 mg.
Almonds (dry roasted)               1 ounce                      91 mg.
Black-eyed Peas                         1 cup                         86 mg.
Lima Beans (boiled)                   1 cup                         81 mg.
Chickpeas (boiled)                     1 cup                         79 mg.
Spinach (boiled)                         1/2 cup                      78 mg.
Swiss Chard  (boiled)                1/2 cup                      76 mg.
Cashews (dry roasted)               1 oz.                           74 mg.
Avocado (raw)                           1 medium                  71 mg.
Lentils (boiled)                          1 cup                         71 mg.
Sweet Potato                              1 cup                         61 mg.
Potato with skin                          1 medium                  55 mg.
Peanut Butter                              1 Tbsp.                      51 mg.
Acorn Squash (baked)                1/2 cup                      44 mg.
Spaghetti (whole wheat)             1 cup                         41 mg.
Sunflower Seeds (dry roasted)   1 ounce                      37 mg.
Milk ( 1%)                                  1 cup                         34 mg.
Bread (whole wheat)                  1 slice                       24 mg.

More from Dr. C. Dean.  http://www.carolyndean.com/
Chart Courtesy of University of Pittsburgh Medical Center.