GFE Podcast #19: Interesting Facts About Magnesium

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Today we’ll share some interesting facts about magnesium, a mineral that is needed for over 300 enzymatic functions in the body.

Here’s what you’ll learn about in this podcast:

• What is magnesium?
• Functions of magnesium
• Deficiency symptoms
• What can magnesium help
• Best source of magnesium supplements
• Food Sources of magnesium

Choosing the Right Magnesium Supplement

One of the common types of magnesium that you may find on the shelf comes in the form of magnesium oxide. You want to steer clear of this one. Although it has the highest percentage of magnesium, this magnesium is not available for absorbtion to the body. The better absorbed forms of magnesium include magnesium amino acid chelate, magnesium phosphate, magnesium glyconate, magnesium orotate, and magnesium citrate. Some supplements combine a couple of different forms of magnesium.

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Best Food Sources Of Magnesium

Vegetables and fruits are going to be the most bioavailable food sources of magnesium, meaning you’ll be able to absorb the most magnesium from them.

Vegetables
Seaweed	218mg
Potatoes	196mg
Spinach	157mg
Chard	150mg
Sun dried tomatoes	105mg
Acorn squash	88mg
Artichokes	77mg
Kale	74mg
Sweet potato	61mg
Pumpkin	56mg
Beetroot	39mg
Fruits
Tamarinds	110mg
Bananas	108mg
Figs	101mg
Prunes	84mg
Grapefruit	79mg
Avocadoes	67mg
Gluten free grains
Brown rice flour	177mg
Amaranth	157mg
Millet flour	142mg
Quinoa	118mg
Brown rice	86mg
Millet	76mg
Wild rice	52mg
Beans and legumes
Chickpea flour	153mg
Tempeh	134mg
Lima beans	126mg
Adzuki beans	120mg
Navy beans	105mg
Mung beans	97mg
Lentils	71mg
Pinto beans	56mg

 See you in the next podcast

Jedha

Nutrition & Health Coach

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