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 1/2 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, 1/2 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!