Encyclopedia of Diets - A Guide to Health and Nutrition

food). Parents are accordingly concerned about their
kids developing bad nutritional habits. Fortunately,
there is a wealth of information about food, made
available to help ensure that diets are nutritious,
which parents can use to teach their kids to make
informed decisions concerning which foods, and in
what quantities, are best for good health.

Resources

BOOKS
Berdanier, C., Gorny, J. R., Yousef, A. E.Advanced Nutri-
tion: Macronutrients, 2nd ed.Boca Raton, FL: CRC
Press, 2000.
Conrad, K.Eat Well, Feel Well.New York, NY: Clarkson
Potter, 2000.
Food and Nutrition Board.Dietary Reference Intakes for
Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Choles-
terol, Protein, and Amino Acids (Macronutrients).
Washington, DC: National Academies Press, 2005.
Garrison, R., Somer, E.The Nutrition Desk Reference.New
York, NY: McGraw-Hill, 1998.
Larson Duyff, R.ADA Complete Food and Nutrition Guide,
3rd ed.Chicago, IL: American Dietetic Association,
2006.
Newstrom, H.Nutrients Catalog: Vitamins, Minerals, Amino
Acids, Macronutrients-Beneficials Use, Helpers, Inhibi-
tors, Food Sources, Intake Recommendations.Jefferson,
NC: McFarland & Company, 1993.

ORGANIZATIONS
American Dietetic Association (ADA). 120 South Riverside
Plaza, Suite 2000, Chicago, IL 60606-6995. 1-800/877-
1600.http://www.eatright.org.
American Society for Nutrition (ASN). 9650 Rockville Pike,
Bethesda, MD 20814. (301) 634-7050.http://www.
nutrition.org.
U.S. Department of Agriculture, Food and Nutrition Infor-
mation Center. National Agricultural Library,10301
Baltimore Avenue, Room 105, Beltsville, MD 20705.
(301) 504-5414.http://www.nal.usda.gov.
USDA Center for Nutrition Policy and Promotion (CNPP).
3101 Park Center Drive, 10th Floor, Alexandria, VA
22302-1594. (703) 305-7600.http://www.cnpp.usda.
org.

Monique Laberge, Ph.D.

Magnesium
Definition
Magnesium (Mg) is an element belonging to the
alkaline earth metal group. It participates in over 300
metabolic reactions, is crucial for life and health and is

the fourth most common mineral in the body. In the

body, it forms ions that have an electric charge of +2.

Humans must meet their needs for magnesium from

their diet. Magnesium is found mainly in plants and in

some drinkingwater.

Purpose

Magnesium is necessary for many cellular reac-

tions critical to maintaining life. It plays a role in:

strengthening bones

synthesizing new deoxyribonucleic acid (DNA; genetic

material)

synthesizing proteins

muscle contraction

Magnesium

Recommended Tolerable Upper

Dietary Intake Level of

Allowance Dietary Supplements

Age (mg) (mg)

Children 0–6 mos. 30 (AI) Not established

Children 7–12 mos. 75 (AI) Not established

Children 1–3 yrs. 80 65

Children 4–8 yrs. 130 110

Children 9–13 yrs. 240 350

Boys 14–18 yrs. 410 350

Girls 14–18 yrs. 360 350

Men 19–30 yrs. 400 350

Women 19–30 yrs. 310 350

Men 31 yrs. 420 350

Women 31 yrs. 320 350

Pregnant women 18 yrs. 400 350

Pregnant women 19–30 yrs. 350 350

Pregnant women 31 yrs. 360 350

Breastfeeding women

18  yrs. 360 350

Breastfeeding women

19–30 yrs. 310 350

Breastfeeding women

31  yrs. 320 350

Food Magnesium (mg)

Cereal, 100% bran, ½ cup 129

Oat bran, ½ cup, dry 96

Halibut, cooked, 3 oz. 90

Almonds, roasted, 1 oz. 80

Cashew nuts, roasted, 1 oz. 75

Spinach, cooked, ½ cup 75

Swiss chard, cooked, ½ cup 75

Beans, lima, cooked, ½ cup 63

Shredded wheat, 2 biscuits 54

Peanuts, roasted, 1 oz. 50

Black-eyed peas, cooked, ½ cup 43

Brown rice, cooked, ½ cup 40

Beans, pinto, cooked, ½ cup 35

AI  Adequate Intake

mg  milligram

(Illustration by GGS Information Services/Thomson Gale.)

Magnesium