Foods with magnesium
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Foods Rich in Magnesium: An Overview
Importance of Magnesium in Health
Magnesium is a vital mineral that plays a crucial role in numerous bodily functions. It is the fourth most abundant mineral in the human body and is involved in over 300 metabolic reactions, including protein synthesis, cellular energy production, DNA and RNA synthesis, and stabilizing mitochondrial membranes. Additionally, magnesium is essential for nerve transmission, cardiac excitability, neuromuscular conduction, muscular contraction, vasomotor tone, blood pressure regulation, and glucose and insulin metabolism2. Due to its extensive role in the body, adequate magnesium intake is critical for disease prevention and overall health, with deficiencies linked to conditions such as migraines, Alzheimer's disease, stroke, hypertension, cardiovascular disease, and type 2 diabetes2.
High Magnesium Foods
Bread, Cereal Products, and Candies
Research has shown that bread, cereal products, and certain candies like chocolate and licorice contain significantly higher magnesium levels compared to milk, meat, or vegetable products. These foods have two to three times the magnesium per wet weight compared to the latter categories1. However, when considering the ratio of magnesium to caloric content, vegetables generally have higher ratios than meat, milk, and cereal products1.
Whole Grains, Spinach, Nuts, and Legumes
Unrefined whole grains, spinach, nuts, legumes, and white potatoes are excellent sources of magnesium. These foods are particularly beneficial as they provide a substantial amount of magnesium, which is essential for maintaining various bodily functions and preventing chronic diseases2.
Molluscs, Crustacea, and Dairy Products
In a study analyzing foods from Southeast Spain, molluscs and crustacea were found to have the highest magnesium levels among different food groups. Dairy products, particularly cheese, also showed significant magnesium content3. The study highlighted that magnesium concentrations in these foods were significantly related to their calcium levels, except in fish products3.
Fruits and Vegetables
Despite a general decline in magnesium content in fruits and vegetables over the past fifty years due to agronomic and environmental factors, these foods remain important sources of magnesium. The reduction in magnesium levels is attributed to factors such as global warming and food processing, which can result in up to 80% loss of magnesium content5. Therefore, it is crucial to consume a variety of fruits and vegetables to meet daily magnesium requirements.
Magnesium Intake and Disease Prevention
Higher dietary magnesium intake has been associated with a reduced risk of colorectal tumors. A case-control study and meta-analysis indicated that every 100-mg/day increase in magnesium intake was linked to a 13% lower risk of colorectal adenomas and a 12% lower risk of colorectal cancer4. These findings suggest that consuming magnesium-rich foods could be a potential strategy for cancer prevention.
Conclusion
Magnesium is an essential mineral with a wide range of health benefits. Foods such as bread, cereal products, chocolate, whole grains, spinach, nuts, legumes, molluscs, crustacea, and dairy products are rich in magnesium and should be included in the diet to ensure adequate intake. Despite the decline in magnesium content in fruits and vegetables due to environmental factors, these foods remain important sources of this vital nutrient. Increasing dietary magnesium intake can play a significant role in disease prevention, particularly in reducing the risk of colorectal tumors.
Sources and full results
Most relevant research papers on this topic
MAGNESIUM CONTENT OF SELECTED FOODS
Bread, cereal products, and chocolate and licorice candies have two to three times the magnesium per wet weight as milk, meat, or vegetable products, with higher ratios in vegetables than in meat, milk, and cereal products.
Magnesium in disease prevention and overall health.
Magnesium plays a crucial role in disease prevention and overall health, with low levels being associated with chronic diseases like migraines, Alzheimer's, and cardiovascular disease.
Highly CitedMagnesium and calcium contents in foods from SE Spain: influencing factors and estimation of daily dietary intakes.
The daily intake of magnesium and calcium in the Spanish diet is 366.1 and 1266.6 mg/day per person, similar to recommended dietary allowances.
Highly CitedMagnesium intake and colorectal tumor risk: a case-control study and meta-analysis.
Higher intakes of dietary magnesium are associated with a lower risk of colorectal tumors, suggesting that magnesium-rich foods may offer potential cancer-prevention strategies.
Meta-Analysis
Very Rigorous JournalHighly CitedGoing to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources
Climate change and a decline in magnesium content in fruits and vegetables contribute to reduced dietary intake, leading to various health issues.
Literature ReviewAntimicrobial Properties of Magnesium Open Opportunities to Develop Healthier Food
Magnesium's antibacterial properties enable safer and more efficient food production, offering opportunities for healthier and more efficient food products.
Very Rigorous JournalDietary Supplementation with a Magnesium-Rich Marine Mineral Blend Enhances the Diversity of Gastrointestinal Microbiota
Dietary supplementation with a magnesium-rich marine mineral blend significantly enhances gut microbial diversity, potentially promoting digestive health and overall well-being.
Non-RCT
Animal StudyTherapeutic uses of magnesium.
Magnesium may help treat eclampsia, preeclampsia, arrhythmia, severe asthma, migraine, metabolic syndrome, glucose and insulin metabolism, and relieve symptoms of dysmenorrhea.
Highly CitedMagnesium may mediate the favorable impact of whole grains on insulin sensitivity by acting as a mild calcium antagonist.
Magnesium may mediate the favorable impact of whole grains on insulin sensitivity by acting as a mild calcium antagonist, potentially reducing diabetes risk and improving insulin sensitivity.
Highly CitedMagnesium intake and dietary sources among Koreans: findings from the Korea National Health and Nutrition Examination Survey 2016–2019
The mean dietary magnesium intake among Koreans is above recommended levels, but nearly one in two have inadequate intake, with plant-based foods contributing the majority of their intake.
Observational StudyVery Rigorous Journal