Move over, calcium. There is another reason why magnesium is just as important.
A study published in the American Journal of Gastroenterology examined the impact of long-term consumption of magnesium on gallstone formation. Magnesium intake was assessed in 42,705 men over a sixteen year period. Men who averaged 430 mg a day had a 30% lower risk of developing gallstones over those who ate the least amount of magnesium, 260 mg a day. The U.S. RDA/RDV is 400 mg of magnesium daily. The research concluded that magnesium consumption played a protective role in the prevention of gallstone disease.
Magnesium, along with calcium, improves bone density. Known as the “anti-stress mineral”, magnesium is important for muscle control. Magnesium-rich foods include dark leafy greens, whole grains, and nuts.
| Food | Potassium (mg) |
| Pumpkin and squash seed kernels, roasted | 151 mg per 1 oz. |
| Brazil nuts | 107 mg per 1 oz. |
| Halibut, cooked | 91 mg per 3 oz. |
| Quinoa | 89 mg per ¼ cup, dry |
| Spinach | 81 mg per ½ cup, cooked |
Reference: “Carcinogenic 1,4-Dioxane Found in Leading “Organic” Brand Personal Care Products,” www.OrganicConsumers.org.
