Green leafy vegetables are a good source of magnesium because magnesium is the central ion in chlorophyll. Whole grains, nuts, and seeds are rich sources of magnesium; please refer to Graph 10-2. Unfortunately, when whole wheat is refined
Graph 10-2 Magnesium content of some common foods.
into enriched white flour, the magnesium for a 100-gram serving is reduced from 126 mg to 22 mg. Processed and refined foods are generally low in magnesium. Fast foods are not an optimal source; it would take seventeen fast-food double hamburgers to provide enough magnesium for one day. Chocolate is a fun source of magnesium.
The RDAs have been set for magnesium to prevent deficiency. Adequate intakes (AI) have been estimated for infants, as seen in Table 10-2. About 40 to 50 percent of dietary magnesium is absorbed. With small amounts of dietary magnesium, absorption is higher. With higher intakes, absorption is lower.
Most dietary magnesium is absorbed in the colon or far down in the intestines. Magnesium supplements are available in poorly absorbed forms such as magnesium oxide and magnesium chloride. The poor solubility of these salts diminishes their absorption. Absorption is a little better with magnesium gluconate and magnesium citrate. Amino acid chelates such as magnesium aspartate are better absorbed. Magnesium orotate and magnesium ascorbate are well absorbed and transport of magnesium to the cell is facilitated.
Table 10-2 RDAs and adequate intakes (AI) for magnesium for all ages.
TOXICIT Y OF MAGNESIUM
Magnesium in food has not been associated with any side effects. The tolerable upper intake level has been set at 350 mg for supplemental magnesium in adults and adolescents. This level is set to minimize diarrhea, which is a common side effect of high supplemental magnesium intakes. In fact, larger amounts of magnesium are used in laxative formulas. People with kidney impairment may need to lower any supplemental dosage below the tolerable upper intake levels.
High levels of magnesium in the blood can result in lowered blood pressure and lethargy. To summarize, magnesium is found in the center of chlorophyll and is needed to relax muscles and to strengthen bones.
Graph 10-2 Magnesium content of some common foods.
into enriched white flour, the magnesium for a 100-gram serving is reduced from 126 mg to 22 mg. Processed and refined foods are generally low in magnesium. Fast foods are not an optimal source; it would take seventeen fast-food double hamburgers to provide enough magnesium for one day. Chocolate is a fun source of magnesium.
The RDAs have been set for magnesium to prevent deficiency. Adequate intakes (AI) have been estimated for infants, as seen in Table 10-2. About 40 to 50 percent of dietary magnesium is absorbed. With small amounts of dietary magnesium, absorption is higher. With higher intakes, absorption is lower.
Most dietary magnesium is absorbed in the colon or far down in the intestines. Magnesium supplements are available in poorly absorbed forms such as magnesium oxide and magnesium chloride. The poor solubility of these salts diminishes their absorption. Absorption is a little better with magnesium gluconate and magnesium citrate. Amino acid chelates such as magnesium aspartate are better absorbed. Magnesium orotate and magnesium ascorbate are well absorbed and transport of magnesium to the cell is facilitated.
Table 10-2 RDAs and adequate intakes (AI) for magnesium for all ages.
TOXICIT Y OF MAGNESIUM
Magnesium in food has not been associated with any side effects. The tolerable upper intake level has been set at 350 mg for supplemental magnesium in adults and adolescents. This level is set to minimize diarrhea, which is a common side effect of high supplemental magnesium intakes. In fact, larger amounts of magnesium are used in laxative formulas. People with kidney impairment may need to lower any supplemental dosage below the tolerable upper intake levels.
High levels of magnesium in the blood can result in lowered blood pressure and lethargy. To summarize, magnesium is found in the center of chlorophyll and is needed to relax muscles and to strengthen bones.
More about Magnesium:
0 comments