Spotlight On Health Series: Magnesium

Everyone has heard about magnesium but do you really know what it’s good for?  Eating plenty of nuts, beans and dark green, leafy vegetables appears to prevent stroke.  Each of these foods is rich in magnesium and according to a new study involving nearly a quarter of a million people, indications are that magnesium intake is linked to a lower risk of ischemic stroke, the most common kind of stroke.  For every extra 100 milligrams (mg) of magnesium a person eats per day, the risk of ischemic stroke (usually caused by a blood clot) dropped by 9 percent.  It’s recommended that men ingest 420 mg of magnesium per day, while women need 320 mg.  An ounce of almonds provides 80 mg and a half cup of brown rice contains 40 mg.  Some other yummy options:

• Raw Spinach, 1 cup loosely packed, 24 mg of magnesium
• Dry Roasted Mixed Nuts, 1 ounce, 64 mg
• Cooked Barley, 1/2 cup, 40 mg
• Peanut Butter, 2 tbsp, 49 mg
• Baked Potato with Skin, 57 mg
• Pinto Beans, 1/2 cup, 43 mg
• Banana, 34 mg
• Frozen Peas, 1/2 cup, 23 mg

Here’s a delicious way to start your morning off right with a big dose of magnesium.  Over half the ingredients in our Toasted Banana Breakfast Roll contain at least 30 mg of magnesium each.  Reducing your risk of stroke has never tasted so good!

Source:  ”Dietary Magnesium Intake and Risk of Stroke” by S.C. Larsson et al., Am J Clin Nutr, 2/12