What are the Best Whole Food
Sources of
Calcium & Magnesium ?
Calcium is the most abundant mineral found in our bodies.
99% of calcium is stored in our bones and the teeth. While
the remaining 15 is to be found in the blood,muscles and the
fluid between cells. Calcium is needed for healthy bones and
teeth, used in muscle contraction, blood vessel contraction
and expansion, heart action, nervous system maintenance and
for normal blood clotting.
In order not to have a calcium overdose, this recommend
intake for calcium should be followed. It is 1,200
milligrams per day for men and women 51 and older, 1,000
milligrams per day for adults 19 to 50 and 1,300 milligrams
for children 9 to 18. The limit for calcium intake is 2. 5
grams daily.
Magnesium is the fourth most abundant mineral in our body.
505 of total body magnesium is found in the bones while the
other 50% is found inside cells of body tissues and organs.
Only 1% of magnesium is found in blood.
Magnesium is essential to good health as it is needed for
300 biochemical reactions in the body. Magnesium is needed
to maintain normal muscle and nerve function, support a
healthy immune system, keeps the rhythm of the heart steady,
and keeps bone strong. Magnesium is also used to regulate
blood sugar levels, promote normal blood pressure and is
also involve in protein synthesis and energy metabolism.
The whole foods that are good source of calcium are milk,
yogurt and cheese. The recommended intake for individuals
two years and older should eat 2-3 servings of dairy
products per day. An example of such a serving would be 1
cup ( 8fl oz ) of milk, 8 oz. of yogurt, 1.5 oz. of natural
cheese and a 2.0 oz. of processed cheese.
Other whole foods that have calcium are an 8 oz. of plain
yogurt, 8 oz. of low fat fruit yogurt, 3 oz. of canned in
oil sardines, 8 fl oz. Of non-fat milk, 8 fl oz. Of
buttermilk, 1 and ½ oz. Of part skim mozzarella and ½ cup
of trim tofu.
The whole foods that are a good source of magnesium are
green vegetables such as spinach because the center of its
chlorophyll molecule contains magnesium, legumes, beans,
nuts, seeds and whole unrefined grains. Bread made from
whole grain, and tap water also contain magnesium. Eating a
combination of these foods will help meet the daily
requirements for magnesium intake.
Other whole food source for magnesium are 3 ounces of cooked
halibut, 1 ounce of dry roasted almonds, 1 ounce of dry
roasted cashews, ½ cup of cooked matured soybeans, ½ cup of
cooked frozen spinach, 1 ounce of dry roasted mixed nuts, 2
rectangular biscuits of shredded wheat cereal, 1 ounce of
dry roasted peanuts, 2 tablespoons of smooth peanut butter
and 1 medium baked with skin potatoes.
That is just about it and whole foods. Bye!
|
