magnesium and the Heart

Magnesium and the Heart

Many minerals inhabit our fleshy bodies: Iron helps generate red blood cells; calcium builds bones; the dance of sodium and potassium ions delivers energy to cells.
Minerals fuel a spark vital to all organic life. Magnesium’s spark contributes to more than 300 enzymatic reactions—it’s a driving force behind muscle and nerve function, blood sugar balance, immunity, and more.
Despite all that magnesium does, modern medicine doesn’t pay it much mind. Magnesium tests are rare, yet most of us don’t get enough. Experts estimate that as much as 80 percent of Americans lack the recommended daily allowance (RDA) of magnesium: about 350 milligrams (mg) per day for women, and 420 mg for men.

Foods High in Magnesium

1. Spinach — 1 cup: 157 milligrams (40% DV)
2. Chard — 1 cup: 154 milligrams (38% DV)
3. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
4. Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
5. Almonds — 1 ounce: 80 milligrams (20% DV)
6. Black Beans — ½ cup: 60 milligrams (15% DV)
7. Avocado — 1 medium: 58 milligrams  (15% DV)
8. Figs — ½ cup: 50 milligrams (13% DV)
9. Dark Chocolate — 1 square: 95 milligrams (24% DV)
10. Banana — 1 medium: 32 milligrams (8% DV)