Foods With High Magnesium – are you Mg deficient?

Which foods have Magnesium

Magnesium rich foods are now not as rich in Mg as they used to be a century ago. With that in mind, I’ve listed below foods with high magnesium that are known to be more replete in this vital mineral.  Some of our foods that used to have plenty of Mg in are now so depleted that the amount is negligible. 

foods with high magnesium
Kelp Beds Oregon Islands

It’s not surprising that the highest amount of Mg can be found in Seaweeds.  We evolved from the sea and Mg has had a pivotal role in the evolution of life.  It existed at the beginning of life and is critical to even the lowest forms, single celled organisms.  Plants evolved to use the energy of the sun and Mg was there for it’s role in the development of chlorophyll.

For human beings and all other life forms including plants, Mg is essential for hundreds of different enzymatic processes. Therefore it is essential for so many different functions in our bodies.  It is also why there are so many diseases and conditions that can be avoided if you are Mg replete.

List of foods with high magnesium

I will list the best Mg rich foods in categories as follows, showing the amount of elemental Mg per portion size given:

       Beans & Pulses

     Portion Size

Elemental Mg  in milligrams

Soybeans, cooked
Black Beans
White Beans
Black Eyed Peas
Mung Beans
Chickpeas
Kidney Beans
Broad Beans
Lentils
Tofu

3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz

88
70
68
53
48
48
45
43
36
30

                Dairy

     Portion Size

Elemental Mg  in milligrams

Cheddar Cheese
Eggs
Seme Skimmed Milk
Skimmed Milk
Whole Milk

 

3.5 oz
1 medium
3.5 oz
3.5 oz
3.5 oz

 

 

45
6
11
11
10

 

Coconut flesh                 Fruit

     Portion Size

Elemental Mg  in milligrams

Coconut flesh, dried
Dried Figs
Apricots
Dates
Avocado
Dried Prunes
Raisins
Bananas
Blackberries
Cantaloupe Melon

3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz

90
71
62
58
45
40
35
33
30
17

grains                 Grains

     Portion Size

Elemental Mg  in milligrams

Wholemeal Bread
Wheat Bran
Wheat Germ
Buckwheat
Millet
Wheat Grain
Rye
Brown Rice
Barley

 

1 slice
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz

 

3.5
490
336
229
162
160
115
88
37

meat & poultry         Meat & Poultry

     Portion Size

Elemental Mg  in milligrams

Beaf Sirlion, cooked
Turkey white meat, cooked
Chicken white meat, cooked
Lamb cooked
Turkey dark meat, cooked
Chicken dark meat, cooked

 

3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz

 

 

31
27
27
26
22
22

 

sesame       Beans & Pulses

     Portion Size

Elemental Mg  in milligrams

Sesame seeds, roasted
Sunflower seeds, dry
Almonds dry
Cashew nuts, dry roasted
Brazil nuts
Peanuts, dry roasted
Soybeans, roasted
Walnuts, chopped
Peanut butter
Pecans, dry

1 oz
1/4 cup
1/4 cup
1/4 cup
1/4 cup
1/4 cup
1/4 cup
1/4 cup
2 tbsp
1/4 cup

101
128
105
89
80
67
63
63
50
38

shrimp       Seafood

     Portion Size

Elemental Mg  in milligrams

Kelp seaweed
Dulse seaweed
Shrimps, raw
Tuna, canned, drained
Cod
Crab
Halibut
Salmon, atlantic, raw

3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz

760
220
42
35
32
30
28
27

collard greens       Vegetables

     Portion Size

Elemental Mg  in milligrams

Greens, leavy vegetables
Garlic
Potato with skin
Sweet Potato
Beets
Celery
Green Pepper
Squash
Aubergine
Cucumber, unpeeled
Tomatoes, tinned and drained
Tomatoes, raw
Broccoli, cooked
Peas, cooked
Sweetcorn, cooked
Asparagus
Cabbage, cooked
Cauliflower, cooked
Green Beans
Carrots, cooked

3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
1/2 cup
1 medium
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup

57
36
34
31
25
22
18
17
16
13
14
13
51
32
27
18
11
10
9
9

dark chocolate 72%

                Other Foods

     Portion Size

Elemental Mg  in milligrams

Molasses
Brewer’s Yeast
Dark chocolate 70% cocao
Parsley

 

          3.5 oz
          3.5 oz
          3.5 oz
          3.5 oz

 

 

          258
          231
          146
           41

 

Foods With High Magnesium…to finish

It is most likely that you are deficient in Mg.  Check out Mg deficiency symptoms and see if you have any of the indicators mentioned in the listing.  If you decide you want to change your health for the better you can choose one of the different supplements that are available to suit you. It is interesting to note that most foods with higher levels of Mg, are also foods that are high in fibre.  

I often wonder if it’s the Mg that keeps our digestive system in good order, as well as the fibre content of our food.  I’m not sure if anyone has done any research on this but it is an intriguing question

Remember the Ca:Mg Ratio of 1 : 1

I would like to end by saying that the most important factor of Mg deficiency is probably the balance between Mg and Ca.  If the Mg level in your body does not match the Ca level then this imbalance can start to cause problems.  Ca and Mg are equally important to us for a healthy body.  Many enzymes rely on intracellular Mg to be present as a cofactor for them to do their job but if Ca is present in excess, then the enzymatic processes will be compromised.  If you don’t have enough Mg to help keep Ca dissolved in the blood, you will develop problems of calcification.  In the bones Ca on its own is like chalk, it easily breaks. Mg is the mineral which is the ‘glue’ and keeps Ca at the correct consistancy to produce healthly, strong bones.  

For more information on this balance please see Ca – Mg balance.Ches Power I would be very interested to hear your comments, particular on your own Ca – Mg balance. It is a good idea to work out how much Ca you are consuming in a day and then compare it to the Mg you have taken in.  Are you 1:1?  Probably not.  It is very difficult to keep that ratio with the fortification of Ca in many of our foods.  Check it out and come back to me, you’ll be surprised!  By the way, I always answer my comments so please get in touch.

Alternative Treatments for Epilepsy

1 in 100 people are affected by epilepsy, quite a large chunk of the population.  Although it can effect anyone of any age, diagnosis in childhood is common.  But there are alternative treatments for epilepsy, so why aren’t they being used?  I’m not going to get into the types of epilepsy here because all epilepsies induce seizures or fits.

One visible symptom

There appears to be just the one visible symptom and that is recurring seizures. These are caused by an excess of electrical activity in the neurons of the brain.   The brain is constantly alive with electrical activity.  The amount of stimulation and suppressionbrain waves necessary to balance a healthy brain is controlled by switches, turned on and off by neurotransmitters.  So these neurotransmitters depend on certain nutrients for them to activate, nutrients including magnesium, calcium and zinc.  Nutrients play various roles in  supporting the response of the nerve cells to electrical stimulation.

Overexcited nerve cells

The brain can encounters trauma by way of chemicals, emotional stress, physical stress which includes an imbalance of nutrients. These switches can be permanently switched on making them fire excessively.  The overexcited nerve cells can cause seizures and fits.  Studies have shown that with a magnesium deficiency, this scenario is more likely to happen¹.  When magnesium is at optimum levels, it protects against over stimulation of the nerve cells and keeps them at an equilibrium. This in turn reduces the chance of seizures such as epilepsy.

Dr Carolyn DeanDr Carolyn Dean has written many books on the benefits of magnesium.  She advocates it for innumerable medical conditions, not least the role of magnesium in reducing and in some cases eliminating seizures. She says “Experimental studies have shown that low magnesium in the body makes seizures more likely to occur. Magnesium sulfate for the treatment of seizures and hypertension in pregnancy is safe and effective and universally accepted.”

Epilepsy and Magnesium

Magnesium deficiency and its affects on health and particularly talking about epilepsy has been known for decades.  Why is it that this vital mineral is being ignored by the majority of the medical community.  Just a few eminent specialists and doctors championing its health benefits?  Alternative treatments for epilepsy are ignored by mainstream medical practices and I think the problem is profits.  There’s no money for pharmaceuticals in a natural nutrient.   I don’t blame the doctors, they are obviously dedicated but they are locked into the system that is putting Big Pharma profits before health.  Profits from drugs like statins which brings in multi billions for just this one class of drug.  This most profitable drug ever, is prescribed to save your heart from high cholesterol.  Did you know that magnesium is a natural statin!  …well, that’s another post.

Dr Lewis B. Barnett’s work

Returning to alternative treatments for epilepsy, I want to go back to the last century.  Dr Lewis B. Barnett,Dr Lewis B Barnett head of the Hereford Clinic and Deaf Smith Research Foundation in Hereford, Texas, began a series of experiments.  Barnett was actually looking into the role of magnesium in bone structure and whilst studying this, came across the significance and vital role of magnesium in the physiology of the central nervous system. He looked further into any research done in this field and found a medical investigation done by Martin, Meke, and Wertman. They evidently reported that those suffering from epilepsy had a deficiency of magnesium in the blood.

One little boy started it

This was when Dr Barnett turned his attention to epilepsy.  He started his research with a little boy who had been an epileptic for 3.5 years, he was only 4 years old.  His parents had come to the realization that their child may have to live with this condition for the rest of his life.  The boy took anticonvulsive drugs but the drugs didn’t work.  They did notice though that the boy was more likely to have a seizure if he was under stress.

Epilepsy symptoms disappeared

Dr Barnett started treating the boy with 450mg of magnesium gluconate along with a thyroid extract.  Within two weeks of the start of this treatment, all signs of epilepsy had vanished. The child showed no signs of the condition from then on.

childrenAnother 29 children were treated

Following this success, he took on a further 29 cases of children of all ages who had not responded or had minimally responded to pharmaceutical drugs and therapy.  After treatment with high oral doses of magnesium they all experienced amazing results.  In his Hereford study he only used children who definitely suffered with epilepsy.

All the children’s Mg levels were very low

The children’s blood magnesium levels were assessed and in all cases the levels were very low.  He gave all the children oral magnesium gluconate supplementation to correct their deficiency.  Within a few weeks, their blood magnesium levels were repleted to normal and except for one, there was a definite clinical improvement.  This research was done in 1959!  Alternative treatments for epilepsy worked then, so why is it not being used now?

Magnesium is natural and safe

Even if there is the slightest chance that epilepsy symptoms can be improved by using magnesium supplementation, isn’t it worth using it.  After all it is entirely safe and is naturally needed by the body including the brain.  It is also generally known that the majority of the population is actually deficient in this vital alkaline metal.

Alternative treatments for epilepsy not on the sites
Carbamazepine
Carbamazepine

I’ve gone onto various epilepsy sites and cannot see one mention of alternative treatments for epilepsy using magnesium supplementation.  Perhaps I need to look harder, but I shouldn’t have to, it should be on all epileptic sites.  All I see is pharmaceutical drugs for controlling this condition.  There is a research paper asking the question – Can magnesium supplementation reduce seizures in people with epilepsy?²  They conclude “We hypothesise that magnesium supplementation can reduce seizures in people with epilepsy. This hypothesis can be tested in a controlled randomised supplementation trial. If proven, magnesium supplementation needs to be considered in the overall management of people with refractory epilepsy.”

One mother’s plea
epileptic fit
Child having a seizure

Interestingly though, there is a lot of talk on the forums about epilepsy and magnesium.  I found the following frustrated mother’s plea for help: “I keep asking my sons neurologist about low magnesium associated with his seizures. I just read on this site that low magnesium can cause abnormal electrical activity in brain cells. My son had normal MRI and abnormal EEG showing a small area of abnormal electrical “sparks”. His blood work showed a magnesium imbalance. Every time I mention this to the dr he says that wouldn’t show on an EEG, which may be true, but the low magnesium could be his trigger. I’m feeling fustrated as I would like to pin point my sons trigger.”

Mother’s know their child!

This mother has picked up on something and it appears the doctor in charge of her son’s case is completely ignoring her.  She has a very valid point. Furthermore, if I was the mother of this child I would be supplementing with magnesium despite what the doctor said.  As I keep saying, it is harmless, so what’s the harm?  Trouble is, many of us consider the doctor’s word as gospel.  Most would not go against what a doctor prescribes.  But, doctors are just human like everyone else.  They don’t see your child day in day out suffering from debilitating seizures.  You know your child better than he!

Will magnesium react badly with drugs?

Mg glassI know what you’re going to say…..  what if the magnesium reacts with my drug?  Well, actually it’s more likely to be the other way around.  Taking pharmaceutical drugs exacerbates a Magnesium deficiency.  Drugs are renowned to deplete magnesium levels at an alarming rate.  So if you are taking drugs, magnesium supplementation and a magnesium rich diet will always be beneficial.

To finish

I want to finish with an interesting recent research paper.  It’s called “Seizure activity results in calcium and mitochondria independent ROS production via NADPH and xanthine oxidase activation”³.  Don’t let the title phase you just take note of what was in the paper…  The following statements were found in the text of this paper, just read the bold bits if you want…

“To determine the mechanisms and sources of ROS generation and their exact temporal relationship during the initial phase of network hyperexcitability, the well-established low magnesium culture model of seizure-like activity was used”
and further on in the paper:
“In keeping with previous reports, we found that seizure-like activity in the low magnesium model induced oscillatory increases in intracellular Ca2+.”
Both these statements confirm that it is well known that low levels of magnesium can induce seizure-like activity by inducing unwanted excitation of intracellular calcium!

Well known epilepsy sufferers
Prince
Prince
Susan Boyle - Singer
Susan Boyle
Danny Glover
Danny Glover

 

 

 

 

Alternative treatments for epilepsy?  Why not try Magnesium!
  1. Blaylock RL Excitotoxins: The Taste that Kills, Health Press, Sante Fe, NM, 1997
  2. Yuen AW1, Sander JW. Can magnesium supplementation reduce seizures in people with epilepsy? A hypothesis. Epilepsy Res. 2012 Jun;100(1-2):152-6. doi: 10.1016/j.eplepsyres.2012.02.004. Epub 2012 Mar 8.
  3. S Kovac,A-M Domijan, M C Walker, A Y Abramov Seizure activity results in calcium- and mitochondria-independent ROS production via NADPH and xanthine oxidase Ches Poweractivation Cell Death Dis. 2014 Oct; 5(10): e1442. Published online 2014 Oct 2. doi:  10.1038/cddis.2014.390

 

 

Calcium Supplements for Heart Disease?

Do you want heart disease?CC scan

Calcium supplements for heart disease?  Well, if you want to increase your risk of getting heart disease, you can take Calcium (Ca) supplements!  Perhaps you would like to contract type 2 diabetes or be more at risk of having a stroke.  How about kidney stones, do you fancy them.  Take it from me, they are excruciatingly painful! Continue reading Calcium Supplements for Heart Disease?

Vitamin K2 benefits – avoiding calcification

You may have heard of vitamin K.  Perhaps you’ve even heard of vitamin K2.  But how many of you have heard of vitamin K2 MK-7?  Let me tell you about vitamin K2 benefits.  Be enlightened as to how this mostly unknown vitamin appears to be vital, especially in helping to regress arterial calcification.

Calcification heralds heart disease

vitamin K2 benefits

In artery and heart cells, if calcium levels are too high within a cell, the cell actually changes physically and will die.  Excess calcium makes for stiffness and hardening and if soft tissue hardens it is a real problem, the problem of calcification.  This calcification impedes proper functioning and heralds the advancement of heart disease.  The correct balance of calcium to magnesium will counteract this calcification. Continue reading Vitamin K2 benefits – avoiding calcification