Which Nut to Pick: Magnesium

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Cashews, Pistachios, Almonds, Peanuts, Hazelnuts, Macadamia Nuts, Pecans, Walnuts, Pine Nuts, Brazil Nuts 

Magnesium is an important mineral in our body. It plays an important function in maintaining nerve and muscle functions; it is responsible for activation of several hundred enzymes (over 300); it helps our heart to function and supports the immune system; it is an important part of bones. (1) Magnesium plays a major role in the energy production in our body. It aids to retrieve an energy from foods and make new proteins. (2) Its deficiency may impair your concentration, make you feel tired and nervous. It may even cause a stiffness in your muscles and lead to many pathological conditions. Research has shown that magnesium “prevents and manages hypertension, cardiovascular disease, most importantly diabetes, and joint pains.”(1)

Daily Recommendation for Magnesium

Magnesium needs vary from person to person. The Dietician of Canada has provided some general guidelines. According to these guidelines, a daily aim for magnesium is 400mg/day for men 19-30 years of age and 310mg/day for women (in the same age category). Daily aim for magnesium among men 31 years or older rises to 420mg/day and 320mg/day for women (applies to women in the same age group). (2) See the table below for details.

Note:Some conditions such as heavy exercise, stress, hyperventilation may make you loose magnesium. Also, absorption of magnesium may be blocked by some conditions. For example, tannin found in tea and lack of vitamin D (from a direct sunlight) may block magnesium absorption. (4)

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Data Source: Food Sources of Magnesium by Dietician of Canada

Read More: ConsumerLab.com (recommended daily intakes for nutrients)


Tip

Which food sources of magnesium have the highest level of magnesium? Organic. Levels of magnesium in food sources (this applies to other nutrients as well) depends upon the soil.(5) The modern agricultural methods and the use of pesticides and fertilizers have depleted soils from many nutrients.The healthy soil is the basis of healthy produce. The Scientific American has noted, “Those who want to get the most nutritious fruits and vegetables should buy regularly from local organic farmers.” (6)

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Foods High in Magnesium

Nuts are one of the food sources that are rich in magnesium. Brazil nuts rank top one in its content and almonds rank top two. Pistachios, on the other hand, have the least. See tables below for details.

Other food sources of magnesium include beans, grains, fish, vegetables such as spinach, okra, beet greens, kelp/seaweed, sundried tomatoes, squash. Interestingly, soy cheese, tofu and yeast are also sources of magnesium. (3)magnesium in nuts, high in magnesium, comparison, pine nuts, walnuts, source of magnesium, magnesium comparison, magnesium in almonds, pistachios, cashews, brazil nuts, macadamia nuts, nutrition, pecans, most magnesium, least magnesium,

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Related Readings:

15 Health Benefits of Almonds

Carbohydrates in Nuts

Food Sources of Magnesium – by Dietician of Canada

Benefits of Magnesium is Far Greater Than Previously Imagined – by Dr. Joseph Mercola


Disclaimer: This article is offered for information purposes only and is protected under freedom of speech. It is not medical advice nor should it be construed as such. Nothing in this article is intended to diagnose or treat any disease. Always work with a qualified health professional before making any changes to your diet, prescription drug use, lifestyle or exercise activates. This information is provided as-is, and the reader assumes all risks from the use, non-use or misuse of this information.


Sources:

  1. http://www.ijastnet.com/journals/Vol_2_No_3_March_2012/14.pdf
  2. http://www.dietitians.ca/getattachment/5980a85b-a6ea-4318-a3e1-9fb71ee29cbf/Factsheet-Food-Sources-of-Magnesium.pdf.aspx
  3. http://www.cdha.nshealth.ca/patientinformation/nshealthnet/0128.pdf
  4. https://www.google.com/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=daily+recommendation+of+magnesium+edu&start=10
  5. http://articles.mercola.com/sites/articles/archive/2012/12/17/magnesium-benefits.aspx
  6. http://www.scientificamerican.com/article/soil-depletion-and-nutrition-loss/

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