Magnesium May Lower Type 2 Diabetes Risk

This post not CC'd by email
On Sun, 04 Jan 2004 15:14:48 +0200, Matti Narkia <[email hidden]>

Quoted message said:

<URL:http://care.diabetesjournals.org/cgi/content/full/27/1/134>

G'day G'day Matti,

The tables make fascinating reading.

I was surprised to find more than a quarter of the women in the Nurse's study smoked. While the
Nurse's study is widely respected it makes one wonder some of the results are skewed by occupational
stress or whatever the cultural factor is that encourages nurses to smoke.

Were the participants in the male study better educated, perhaps?

The men seemed to be engaged on average in far more physical activity. The number of women who turn
up to train in our local gym seems far higher. If had be pushed to guess I'd have thought women were
far more likely to be fitness programs. Perhaps in other gyms the ratios are reversed. Or perhaps
the majority of physical activity doesn't occur in fitness programs but in work. If that is the case
how reliable are checklists for evaluating physical activity. Bustling around from one activity to
another could lead to a lot of activity without the individual activities even showing up on a check
list eg picking up and comforting baby, picking up toys. Many young mums look as though at times
they are run ragged.

Whatever,

The URL was about dietary magnesium and the incidence of T2 diabetes. We find the usual willful
interpretations praising whole grains.

Somehow they forget to mention buckwheat (a pseudo grain) which outperforms grains and instead
support their contention with isolated fractions of grains bran and germ. Oatmeal and whole grain
spaghetti are better than white flour products but hey even they are not big time suppliers.

They don't mention cocoa which is one of the best food sources.

Almonds 1/2cup 200 mg Buckwheat 1/2cup 186 mg Cashew nuts 1/2cup 169 mg Wheat bran 1/2cup 168 mg
Spinach boiled 1 cup 148 mg Soybeans, cooked 1 cup 141 mg Wheatgerm 1/2 cup 130 mg Peanuts 1/2 cup
124 mg Baked beans 1 cup 105 mg Beet greens 1 cup 92 mg Halibut baked 85 grams 87 mg Black-eyed peas
1 cup 82 mg Brown rice 1 cup 80 mg Kidney beans 1 cup 75 mg Chickpeas 1 cup 74 mg Artichokes 1 72 mg
Green peas 1 cup 59 mg Apricots dried 1 cup 58 mg Oatmeal cooked 1 cup 53 mg Sweetcorn 1 cup 49 mg
Raisins 1 cup 46 mg Wholewheat sphag 1 cup 40 mg Avocado 1/2 35 mg Pearl barley 1 cup 33 mg

Best wishes,

--
Quentin Grady ^ ^ / New Zealand, >#,#< [ / \ /\ "... and the blind dog was leading."

homepages.paradise.net.nzquentinOpen ↗

Mon, 05 Jan 2004 11:49:38 +1300 in article
<[email hidden]> Quentin Grady

Quoted message said:

They don't mention cocoa which is one of the best food sources.

Yes, dry cocoa powder has 499 mg of magnesium/100g. On the other hand, one doesn't use a lot of
cocoa powder when making hot cocoa drink. For the sake of comparison almonds have 275 mg of
magnesium/100g and I can easily consume 100 g almonds or more as a snack.

But cocoa seems to have interesting cardioprotective effects, it may even lower blood pressure. Hot
cocoa made into soy milk and sweetened with stevia may be a real health drink, because stevia also
lowers blood pressure and it also has antihyperglycemic effects. Ok, there was that study a few
years ago about possible association between tofu and dementia, which made me give up soy products
for a while, but its results have not been repeated, and Japanese consume soy all the time seemingly
without problems and manage to live quite long.

Stevia references:

Hsieh MH, Chan P, Sue YM, Liu JC, Liang TH, Huang TY, Tomlinson B, Chow MS, Kao PF, Chen YJ.
Efficacy and tolerability of oral stevioside in patients with mild essential hypertension: A two-
year, randomized, placebo-controlled study. Clin Ther. 2003 Nov;25(11):2797-808. PMID: 14693305
[PubMed - in process] <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&lis-
t_uids=14693305&dopt=Abstract>

Chan P, Tomlinson B, Chen YJ, Liu JC, Hsieh MH, Cheng JT. A double-blind placebo-controlled study of
the effectiveness and tolerability of oral stevioside in human hypertension. Br J Clin Pharmacol.
2000 Sep;50(3):215-20. PMID: 10971305 [PubMed - indexed for MEDLINE] <URL:http://www.ncbi.nlm.nih.g-
ov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=10971305&dopt=Abstract>

Lee CN, Wong KL, Liu JC, Chen YJ, Cheng JT, Chan P. Inhibitory effect of stevioside on calcium
influx to produce antihypertension. Planta Med. 2001 Dec;67(9):796-9. PMID: 11745013 [PubMed -
indexed for MEDLINE] <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list-
_uids=11745013&dopt=Abstract>

Liu JC, Kao PK, Chan P, Hsu YH, Hou CC, Lien GS, Hsieh MH, Chen YJ, Cheng JT. Mechanism of the
antihypertensive effect of stevioside in anesthetized dogs. Pharmacology. 2003 Jan;67(1):14-20.
PMID: 12444299 [PubMed - indexed for MEDLINE] <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cm-
d=Retrieve&db=PubMed&list_uids=12444299&dopt=Abstract>

Jeppesen PB, Gregersen S, Rolfsen SE, Jepsen M, Colombo M, Agger A, Xiao J, Kruhoffer M, Orntoft
T, Hermansen K. Antihyperglycemic and blood pressure-reducing effects of stevioside in the
diabetic Goto-Kakizaki rat. Metabolism. 2003 Mar;52(3):372-8. PMID: 12647278 [PubMed - indexed for
MEDLINE] <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=1264-
7278&dopt=Abstract>

Geuns JM. Stevioside. Phytochemistry. 2003 Nov;64(5):913-21. PMID: 14561506 [PubMed - in process]
<URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=14561506&dopt-
=Abstract>

Gregersen S, Jeppesen PB, Holst JJ, Hermansen K. Antihyperglycemic effects of stevioside in type 2
diabetic subjects. Metabolism. 2004 Jan;53(1):73-6. PMID: 14681845 [PubMed - in process] <URL:http:-
//www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=14681845&dopt=Abstract>

Jeppesen PB, Gregersen S, Alstrup KK, Hermansen K. Stevioside induces antihyperglycaemic,
insulinotropic and glucagonostatic effects in vivo: studies in the diabetic Goto-Kakizaki (GK) rats.
Phytomedicine. 2002 Jan;9(1):9-14. PMID: 11924770 [PubMed - indexed for MEDLINE] <URL:http://www.nc-
bi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=11924770&dopt=Abstract>

Yasukawa K, Kitanaka S, Seo S. Inhibitory effect of stevioside on tumor promotion by 12-O-tetradecanoylphorbol-13-
acetate in two-stage carcinogenesis in mouse skin. Biol Pharm Bull. 2002 Nov;25(11):1488-90. PMID:
12419967 [PubMed - indexed for MEDLINE] <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retr-
ieve&db=PubMed&list_uids=12419967&dopt=Abstract>

Terai T, Ren H, Mori G, Yamaguchi Y, Hayashi T. Mutagenicity of steviol and its oxidative
derivatives in Salmonella typhimurium TM677. Chem Pharm Bull (Tokyo). 2002 Jul;50(7):1007-10. PMID:
12130868 [PubMed - indexed for MEDLINE] <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retr-
ieve&db=PubMed&list_uids=12130868&dopt=Abstract>

Hsu YH, Liu JC, Kao PF, Lee CN, Chen YJ, Hsieh MH, Chan P. Antihypertensive effect of stevioside in
different strains of hypertensive rats. Zhonghua Yi Xue Za Zhi (Taipei). 2002 Jan;65(1):1-6. PMID:
11939668 [PubMed - indexed for MEDLINE] <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retr-
ieve&db=PubMed&list_uids=11939668&dopt=Abstract>

Jeppesen PB, Gregersen S, Poulsen CR, Hermansen K. Stevioside acts directly on pancreatic beta
cells to secrete insulin: actions independent of cyclic adenosine monophosphate and adenosine triphosphate-
sensitive K+-channel activity. Metabolism. 2000 Feb;49(2):208-14. PMID: 10690946; UI: 20152805
<URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=10690946&dop-
t=Abstract>

Cardello HM, Da Silva MA, Damasio MH. Measurement of the relative sweetness of stevia extract,
aspartame and cyclamate/saccharin blend as compared to sucrose at different concentrations. Plant
Foods Hum Nutr. 1999;54(2):119-30. PMID: 10646559; UI: 20110479 <URL:http://www.ncbi.nlm.nih.gov/en-
trez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=10646559&dopt=Abstract>

Melis MS. Effects of chronic administration of Stevia rebaudiana on fertility in rats. J
Ethnopharmacol. 1999 Nov 1;67(2):157-61. PMID: 10619379; UI: 20084397 <URL:http://www.ncbi.nlm.nih.-
gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=10619379&dopt=Abstract<

Melis MS. Effect of crude extract of Stevia rebaudiana on renal water and electrolytes excretion.
Phytomedicine. 1999 Oct;6(4):247-50. PMID: 10589443; UI: 20056883 <URL:http://www.ncbi.nlm.nih.gov/-
entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=10589443&dopt=Abstract>

Chan P, Xu DY, Liu JC, Chen YJ, Tomlinson B, Huang WP, Cheng JT. The effect of stevioside on blood
pressure and plasma catecholamines in spontaneously hypertensive rats. Life Sci. 1998;63(19):1679-
84. PMID: 9806223; UI: 99021060 <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=-
PubMed&list_uids=9806223&dopt=Abstract>

Tomita T, Sato N, Arai T, Shiraishi H, Sato M, Takeuchi M, Kamio Y. Bactericidal activity of a
fermented hot-water extract from Stevia rebaudiana Bertoni towards enterohemorrhagic Escherichia
coli O157:H7 and other food-borne pathogenic bacteria. Microbiol Immunol. 1997;41(12):1005-9. PMID:
9492187; UI: 98151151 <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&lis-
t_uids=9492187&dopt=Abstract>

Klongpanichpak S, Temcharoen P, Toskulkao C, Apibal S, Glinsukon T. Lack of mutagenicity of
stevioside and steviol in Salmonella typhimurium TA 98 and TA 100. J Med Assoc Thai. 1997 Sep;80
Suppl 1:S121-8. PMID: 9347659; UI: 98007251 <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=-
Retrieve&db=PubMed&list_uids=9347659&dopt=Abstract>

Matsui M, Matsui K, Kawasaki Y, Oda Y, Noguchi T, Kitagawa Y, Sawada M, Hayashi M, Nohmi T,
Yoshihira K, Ishidate M Jr, Sofuni T. Evaluation of the genotoxicity of stevioside and steviol using
six in vitro and one in vivo mutagenicity assays. Mutagenesis. 1996 Nov;11(6):573-9. PMID: 8962427;
UI: 97121903 <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=89-
62427&dopt=Abstract>

Melis MS. A crude extract of Stevia rebaudiana increases the renal plasma flow of normal and
hypertensive rats. Braz J Med Biol Res. 1996 May;29(5):669-75. PMID: 9033821; UI: 97186245 <URL:htt-
p://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=9033821&dopt=Abstract>

Shibata H, Sawa Y, Oka T, Sonoke S, Kim KK, Yoshioka M. Steviol and steviol-glycoside:
glucosyltransferase activities in Stevia rebaudiana Bertoni--purification and partial
characterization. Arch Biochem Biophys. 1995 Aug 20;321(2):390-6. PMID: 7646064; UI: 95374044
<URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=7646064&dop-
t=Abstract>

Melis MS. Chronic administration of aqueous extract of Stevia rebaudiana in rats: renal effects. J
Ethnopharmacol. 1995 Jul 28;47(3):129-34. PMID: 8569236; UI: 96000579 <URL:http://www.ncbi.nlm.nih.-
gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=8569236&dopt=Abstract>

Ishii-Iwamoto EL, Bracht A. Stevioside is not metabolized in the isolated perfused rat liver. Res
Commun Mol Pathol Pharmacol. 1995 Feb;87(2):167-75. PMID: 7749654; UI: 95268732 <URL:http://www.ncb-
i.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=7749654&dopt=Abstract>

Hubler MO, Bracht A, Kelmer-Bracht AM. Influence of stevioside on hepatic glycogen levels in fasted
rats. Res Commun Chem Pathol Pharmacol. 1994 Apr;84(1):111-8. PMID: 8042003; UI: 94316961 <URL:http-
://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=8042003&dopt=Abstract>

Suttajit M, Vinitketkaumnuen U, Meevatee U, Buddhasukh D. Mutagenicity and human chromosomal effect
of stevioside, a sweetener from Stevia rebaudiana Bertoni. Environ Health Perspect. 1993 Oct;101
Suppl 3:53-6. PMID: 8143647; UI: 94192580 <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Re-
trieve&db=PubMed&list_uids=8143647&dopt=Abstract>

Melis MS. Stevioside effect on renal function of normal and hypertensive rats. J Ethnopharmacol.
1992 Jun;36(3):213-7. PMID: 1434679; UI: 93061106 <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcg-
i?cmd=Retrieve&db=PubMed&list_uids=1434679&dopt=Abstract>

Melis MS. Renal excretion of stevioside in rats. J Nat Prod. 1992 May;55(5):688-90. PMID: 1517741;
UI: 92388900 <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=15-
17741&dopt=Abstract>

Mata R, Rodriguez V, Pereda-Miranda R, Kaneda N, Kinghorn AD. Stevisalioside A, a novel bitter-
tasting ent-atisene glycoside from the roots of Stevia salicifolia. J Nat Prod. 1992 May;55(5):660-
6. PMID: 1517738; UI: 92388897 <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=P-
ubMed&list_uids=1517738&dopt=Abstract>

Smoliar VI, Karpilovskaia ED, Salii NS, Tsapko EV, Lavrushenko LF, Gulich MP, Kryshevich LP,
Grigorenko SN. [Effect of a new sweetening agent from Stevia rebaudiana on animals]. Vopr Pitan.
1992 Jan-Feb;(1):60-3. Russian. PMID: 1621383; UI: 92320722 <URL:http://www.ncbi.nlm.nih.gov/entrez-
/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=1621383&dopt=Abstract>

Das S, Das AK, Murphy RA, Punwani IC, Nasution MP, Kinghorn AD. Evaluation of the cariogenic
potential of the intense natural sweeteners stevioside and rebaudioside A. Caries Res. 1992;26(5):363-
6. PMID: 1468101; UI: 93105459 ncbi.nlm.nih.govquery.fcgiOpen ↗
&list_uids=1468101&dopt=Abstract>

Melis MS, Sainati AR. Effect of calcium and verapamil on renal function of rats during treatment
with stevioside. J Ethnopharmacol. 1991 Jul;33(3):257-62. PMID: 1921423; UI: 92016506 <URL:http://w-
ww.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=1921423&dopt=Abstract>

Yodyingyuad V, Bunyawong S. Effect of stevioside on growth and reproduction. Hum Reprod. 1991 Jan;6(1):158-
65. PMID: 1874950; UI: 91341060 <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=-
PubMed&list_uids=1874950&dopt=Abstract>

Constantin J, Ishii-Iwamoto EL, Ferraresi-Filho O, Kelmer-Bracht AM, Bracht A. Sensitivity of
ketogenesis and citric acid cycle to stevioside inhibition of palmitate transport across the cell
membrane. Braz J Med Biol Res. 1991;24(8):767-71. PMID: 1797264; UI: 92182714 <URL:http://www.ncbi.-
nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=1797264&dopt=Abstract>

Jakinovich W Jr, Moon C, Choi YH, Kinghorn AD. Evaluation of plant extracts for sweetness using the
Mongolian gerbil. J Nat Prod. 1990 Jan-Feb;53(1):190-5. PMID: 2348201; UI: 90270871 <URL:http://www-
.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=2348201&dopt=Abstract>

Oliveira-Filho RM, Uehara OA, Minetti CA, Valle LB. Chronic administration of aqueous extract of
Stevia rebaudiana (Bert.) Bertoni in rats: endocrine effects. Gen Pharmacol. 1989;20(2):187-91.
PMID: 2785472; UI: 89232632 <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubM-
ed&list_uids=2785472&dopt=Abstract>

Ishii EL, Bracht A. Stevioside, the sweet glycoside of Stevia rebaudiana, inhibits the action of
atractyloside in the isolated perfused rat liver. Res Commun Chem Pathol Pharmacol. 1986 Jul;53(1):79-
91. PMID: 3749609; UI: 86315106 <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=-
PubMed&list_uids=3749609&dopt=Abstract>

Curi R, Alvarez M, Bazotte RB, Botion LM, Godoy JL, Bracht A. Effect of Stevia rebaudiana on
glucose tolerance in normal adult humans. Braz J Med Biol Res. 1986;19(6):771-4. PMID: 3651629; UI:
88001066 <URL:http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=36516-
29&dopt=Abstract>

Stevia links:

The Nutraceutical Corner.........Stevia: A Sweet Choice for Some
<URL:http://sun.science.wayne.edu/~nfs/news/basfsp00.htm#Stevia>

Stevia Sweetener, a Sugar Alternative <URL:http://nutrition.about.com/library/weekly/aa092099.htm>

Stevia Research <URL:http://herbsforhealth.about.com/cs/herbsasfood/a/aa121997_2.htm>

Stevia : by Ray Sahelian MD , stevia sweetener stevia recipes stevia cooking
<URL:http://www.raysahelian.com/stevia.html>

Stevia, Herb Monograph - Flora Health Herb Encyclopedia
<URL:http://www.florahealth.com/flora/home/canada/healthinformation/encyclopedias/Stevia.asp>

Monograph : Stevia rebaudiana (requires free registration)
<URL:http://www.phytotherapies.org/monograph_detail.cfm?id=262>

Medicinal herbFAQ Part 2/7 (scroll down the page to find Stevia) <URL:http://www.faqs.org/faqs/medicinal-
herbs/part2/>

Stevia rebaudiana <URL:http://www.rain-tree.com/stevia.htm>

Stevia - The Natural Sweetener <URL:http://www.healthy.net/nutrit/kitchen/foods/stevia.asp>

Stevia - Frequently asked questions <URL:http://www.stepa.be/faqs.html>

How Sweet Is Stevia <URL:http://www.life.ca/nl/83/stevia.html>

--
Matti Narkia

Mon, 05 Jan 2004 11:49:38 +1300 in article
<[email hidden]> Quentin Grady

Quoted message said:

They don't mention cocoa which is one of the best food sources.

Almonds 1/2cup 200 mg Buckwheat 1/2cup 186 mg Cashew nuts 1/2cup 169 mg Wheat bran 1/2cup 168 mg
Spinach boiled 1 cup 148 mg Soybeans, cooked 1 cup 141 mg Wheatgerm 1/2 cup 130 mg Peanuts 1/2 cup
124 mg Baked beans 1 cup 105 mg Beet greens 1 cup 92 mg Halibut baked 85 grams 87 mg Black-eyed
peas 1 cup 82 mg Brown rice 1 cup 80 mg Kidney beans 1 cup 75 mg Chickpeas 1 cup 74 mg Artichokes 1
72 mg Green peas 1 cup 59 mg Apricots dried 1 cup 58 mg Oatmeal cooked 1 cup 53 mg Sweetcorn 1 cup
49 mg Raisins 1 cup 46 mg Wholewheat sphag 1 cup 40 mg Avocado 1/2 35 mg Pearl barley 1 cup 33 mg

From a Finnish site

<URL:http://www.ktl.fi/fineli/n2212.html>

I found the following partial list (blame me about the translation mistakes :-) ):

Food item Magnesium content, mg/100g ----------------------------- -------------------------- Cocoa
powder 520 Wheat bran 475 Soy protein concentrate (58%) 315 Wheatgerm 293 Soy powder, low fat 290
Almonds 278 Cashew nuts 260 Snails (frozen) 250 Soy powder, high fat 240 Peanuts 180 Buckwheat grits
or powder 178 Soy groats, boiled 172 Walnuts 160 Hazelnuts 157

--
Matti Narkia

Mon, 05 Jan 2004 17:54:51 +0200 in article
<[email hidden]> Matti Narkia

Quoted message said:

Mon, 05 Jan 2004 11:49:38 +1300 in article <[email hidden]> Quentin

Grady said:

They don't mention cocoa which is one of the best food sources.

Almonds 1/2cup 200 mg Buckwheat 1/2cup 186 mg Cashew nuts 1/2cup 169 mg Wheat bran 1/2cup 168 mg
Spinach boiled 1 cup 148 mg Soybeans, cooked 1 cup 141 mg Wheatgerm 1/2 cup 130 mg Peanuts 1/2
cup 124 mg Baked beans 1 cup 105 mg Beet greens 1 cup 92 mg Halibut baked 85 grams 87 mg Black-
eyed peas 1 cup 82 mg Brown rice 1 cup 80 mg Kidney beans 1 cup 75 mg Chickpeas 1 cup 74 mg
Artichokes 1 72 mg Green peas 1 cup 59 mg Apricots dried 1 cup 58 mg Oatmeal cooked 1 cup 53 mg
Sweetcorn 1 cup 49 mg Raisins 1 cup 46 mg Wholewheat sphag 1 cup 40 mg Avocado 1/2 35 mg Pearl
barley 1 cup 33 mg

From a Finnish site

<URL:http://www.ktl.fi/fineli/n2212.html>

I found the following partial list (blame me about the translation mistakes :-) ):

Food item Magnesium content, mg/100g ----------------------------- -------------------------- Cocoa
powder 520 Wheat bran 475 Soy protein concentrate (58%) 315 Wheatgerm 293 Soy powder, low fat 290
Almonds 278 Cashew nuts 260 Snails (frozen) 250 Soy powder, high fat 240 Peanuts 180 Buckwheat
grits or powder 178 Soy groats, boiled 172 Walnuts 160 Hazelnuts 157

Additional sources for food magnesium content:

<URL:http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/sr15w304.pdf>
<URL:http://www.feinberg.northwestern.edu/nutrition/factsheets/magnesium.html>
<URL:http://www.cc.nih.gov/ccc/supplements/magn.html#table>
<URL:http://www.cs.princeton.edu/~ah/food/mineral.html>
<URL:http://www.pponline.co.uk/encyc/magnesium.html>

The table from the last link:

Table 1: the magnesium content of common foods Food MAGNESIUM Content (milligrams per 100g) Pumpkin
seeds (roasted) 532 Almonds 300 Brazil nuts 225 Sesame seeds 200 Peanuts (roasted, salted) 183
Walnuts 158 Rice (whole grain brown) 110 Wholemeal bread 85 Spinach 80 Cooked beans 40 Broccoli 30
Banana 29 Potato (baked) 25 White bread 20 Yoghurt (plain, low fat) 17 Milk 10 Rice (white) 6
Cornflakes 6 (‘Frosties’ or ‘Honeynut’) Apple 4 Honey 0.6

--
Matti Narkia

I combined two previous tables into one and added flaxseed. Here's the
result:

Food item Magnesium content, mg/100g ----------------------------- --------------------------
Pumpkin seeds (roasted) 532 Cocoa powder 520 Wheat bran 475 Soy protein concentrate (58%) 315
Wheatgerm 293 Soy powder, low fat 290 Almonds 278 Cashew nuts 260 Snails (frozen) 250 Soy powder,
high fat 240 Brazil nuts 225 Sesame seeds 200 Flaxseed, whole or ground 181 Peanuts 180 Buckwheat
grits or powder 178 Soy groats, boiled 172 Walnuts 160 Hazelnuts 157 Rice (whole grain brown) 110
Wholemeal bread 85 Spinach 80 Cooked beans 40 Broccoli 30 Banana 29 Potato (baked) 25 White bread
20 Yoghurt (plain, low fat) 17 Milk 10 Rice (white) 6 Cornflakes 6 (‘Frosties’ or ‘Honeynut’) Apple
4 Honey 0.6

--
Matti Narkia

G'day G'day Matti,

Thank you for the fabulous references.

This post not CC'd by email On Mon, 05 Jan 2004 18:16:56 +0200, Matti Narkia

Quoted message said:

<URL:http://www.feinberg.northwestern.edu/nutrition/factsheets/magnesium.html>

This one has me a bit puzzled though. The maximum tolerable levels appears to be lower than the
recommended level for males.

Does this mean it is recommended males make themselves intolerable? <grin>

I wonder if the toxicity figures apply to supplementation with mineral salts.

The effects on athletic performance make interesting reading.
pponline.co.ukmagnesium.htmlOpen ↗

Many thanks for the extended tables. They help give a more balanced picture and by using mg/100g you
have gotten rid of problems associated with cups and half cups.

Many thanks for that.
--
Quentin Grady ^ ^ / New Zealand, >#,#< [ / \ /\ "... and the blind dog was leading."

homepages.paradise.net.nzquentinOpen ↗

I expanded the table quite a bit and picked some items from most food item
groups. Here's the new table:

Food item Magnesium content, mg/100g ----------------------------- --------------------------
Pumpkin seeds (roasted) 532 Cocoa powder 520 Wheat bran 475 Sunflowerseed, dried 355 Soy protein
concentrate (58%) 315 Wheatgerm 293 Soy powder, low fat 290 Almonds 278 Cashew nuts 260 Snails
(frozen) 250 Soya beans, dried 225 Soy powder, high fat 240 Brazil nuts 225 Sesame seeds 200 Mung
beans, mature seeds, raw 189 Flaxseed, whole or ground 181 Peanuts 180 Buckwheat whole grain 178 Soy
groats, boiled 172 Walnuts 160 Beans brown/white, dried 158 Hazelnuts 157 Whey powder 150 Red kidney
beans, mature seeds, raw 138 Oat flour oats, rolled 134 Oat bran 134 Dark chocolate, plain 130
Crushed wheat grain, wholemeal 127 Adzuki beans, mature seeds, raw 127 Skimmed milk powder 126 Peas,
dried 116 Tofu soy product 111 Rice (whole grain brown) 110 Lentils green/brown, dried 110 Rose hip
104 Millet, whole grain 103 Barley flour 89 Wholemeal bread 85 Rye bread, hard 83 Spinach 80 Halva
made with sesame seeds and sugar 77 Barley, rolled 70 Milk chocolate 67 Bean white, cooked 63 Mungo
beans, mature seeds, cooked, 63 boiled Adzuki beans, mature seeds, cooked, 52 boiled Mussel in water
50 Chick pea in unsalted water 48 Red kidney beans, mature seeds, 45 cooked, boiled Dates with stone
42 Tuna in oil, canned 40 Cooked beans 40 Peas, unhandled 40 Sardine average, in oil and tomato
sauce 38 Chestnuts, unhandled 33 White beans in tomato sauce 31 Broccoli 30 Raisins 30 Banana 29
Avocado without skin and stone 29 Oyster mushroom Pleurotte, unhadled 29 Parsnip, unhandled 29 Red
kidney beans, mature seeds, canned 28 Lobster, unhandled 27 Beef fillet 27 Spaghetti, unhandled 27
Potato (baked) 25 Potato peeled 24 Salmon, unhandled 25 Cheddar cheese 25 Blue cheese 24 Green bean/
Broad bean, unhandled 22 Shrimp, unhandled 22 Liver average 22 Avocado with skin and stone 21 Beef,
average, unhandles 21 Wheat flour semi-coarse 21 Mung beans, mature seeds, sprouted, raw 21 White
bread 20 Feta cheese made with goat milk, 20 45 % fat, 25 g fat Lamb, low fat, unhandled 19
Beetroot, unhandled 19 Yoghurt (plain, low fat) 17 Chicken, unhandles 17 Turkey breast, unhadled 17
Cauliflower, unhandled 15 Strawberry 15 Tuna in water, canned 14 Kale, unhandled 14 Red cabbage 14
Carrot, unhandled 14 Egg without shell, unhandled 13 Milk 10 Blueberry 9 Rice (white) 6 Cornflakes 6
(‘Frosties’ or ‘Honeynut’) Apple 4 Honey 0.6

--
Matti Narkia

"Matti Narkia" <[email hidden]> schreef in bericht
"]news:[email hidden]...

Quoted message said:

I expanded the table quite a bit and picked some items from most food item groups. Here's the
new table:

Food item Magnesium content, mg/100g ----------------------------- --------------------------
Pumpkin seeds (roasted) 532 Cocoa powder 520

All cocoapowders are the same? No quality difference?

Tue, 06 Jan 2004 12:08:52 GMT in article <[email hidden]> "merlijn
spinnewijn"

Quoted message said:

"Matti Narkia" <[email hidden]> schreef in bericht
"]news:[email hidden]...

Quoted message said:

I expanded the table quite a bit and picked some items from most food item groups. Here's the
new table:

Food item Magnesium content, mg/100g ----------------------------- --------------------------
Pumpkin seeds (roasted) 532 Cocoa powder 520

All cocoapowders are the same? No quality difference?

According to my understanding the figures listed are averages. There may be variations between
different products etc.

--
Matti Narkia