Now this is how we start the day, especially if you already eat cereal. While raw oat bran offers about 225 mg of magnesium per 100 grams (and 256 calories), raw wheat bran offers near 350 mg of magnesium at half the calories. You are well on your way here, but there are a couple things to remember. These weights are dry weight. The addition of water will help you to eat more, but most water has very little magnesium content.  They’ll still be fairly high in magnesium, but no magnesium super food.
The other thing to remember is not to overdo it. Too much bran can cause bloating, gas and diarrhea. Take it slowly, and drink lots of water. The more bran you eat, the more water you need. If you stop yourself up with too much raw bran, it can inhibit your body’s absorption of other minerals. If you are wondering how to eat raw bran without feeling like a horse, try mixing with milk or even soymilk. A dd some sweetening in the form of honey or raisins, or others fruits. Add some cinnamon for a little tang.
The nice thing about raw bran for breakfast is that you are almost certain to cover your magnesium needs for the rest of the day by just eating normally.

Pumpkin Seeds

Pumpkin seeds are in a category of their own so far as magnesium rich foods go. At 535 mg per 100 gram serving, you are covered for the whole day. The advantage of pumpkin seeds is that they are very suitable to snacking. Wherever you are, at any time of day, you can pop a few pumpkin seeds in your mouth and get roughly a milligram of magnesium per seed. Can’t go too wrong here, except watch the calories (over 500 per 100 grams).

Chocolate

The estimates of magnesium in chocolate range 100 mg to over 500 mg per 100 grams of chocolate servings. Milk chocolate or other highly diluted chocolates are well below even the 100 mg figure, and not worth considering for their magnesium value. Yet, it’s all here at the top of the list because most of us love to eat chocolate – so here’s an excuse, sort of. The thing to remember is that raw cocoa beans would be your absolute best source for magnesium, though they are certainly not to everyone’s taste, and not all that easy to find. To make them easier to eat, even enjoyable, try grinding the whole beans in a food processor, and sprinkling them on yogurt or ice cream. Or mix them with a drink in a juicer. Or add them to tea. If even this is more than you want to deal with, just take some cocoa powder and make an extra strong hot chocolate, or eat sweetened dark chocolate (at least 89% cocoa content). For more information about chocolate check out our posts about the benefits of chocolate and health chocolate scams.

Almonds and Other Nuts or Seeds

Almonds, with cashews running a close second, are excellent sources of magnesium. 100 grams of almonds pack in roughly 180 mg of magnesium, while 100 grams of cashews have almost 170 mg. Broken down, this means one almond is equivalent to 3 mg of magnesium. In fact, if we look at it that way, brazil nuts are super sources, with about 7 mg of magnesium in each nut (about 145 mg per 100 grams of brazil nuts). Pine nuts and just about all other nuts are also good sources of magnesium. Raw nuts, of course, are best (when they can be eaten).

Spinach

Spinach. No surprise here- we’ve always known it was healthy. A mere 100 grams of spinach is very easy to eat, very low in calories, and very high in magnesium as well as other great nutrients. Before turning up your nose at this food, try some treats such as spinach salad with bacon dressing, or creamy spinach soup. See our spinach recipes page for more. And read one to see a great partner for spinach.

Halibut

While many fish are good sources of magnesium, halibut is the king of magnesium rich foods…er, seafoods. A mere 3.5 oz. (100 gram) serving delivers a solid 107 mg of magnesium. Now halibut doesn’t have much taste, which is either a good or bad thing, depending on how much you like fish. Which is why it needs to be cooked with flourish. And there’s no better partner that our friend above – spinach. If you have doubts about the deliciousness that this powerhouse high magnesium meal can bring you, just look at this picture of halibut with spinach and garlic cream sauce. What a wonderful way to cure a magnesium deficiency!

Beans – Black or White

Beans, glorious beans…

Both white beans and black beans pack anywhere between 110-135 mg of magnesium rich goodness to each cup of boiled beans. That means bean soup!

White beans are high in potassium (but low in sodium), iron, manganese and soluble fiber as well. Soluble fiber is what helps your body rid itself of cholesterol. White beans also contain protease inhibitors, which are know to inhibit the growth of cancer cells.

Black beans are rich in protein, iron and vitamin B. Black beans also help reduce cholesterol, help maintain balanced blood sugar levels and (of course) prevent constipation. All of these factors help to lessen to incidence of heart disease, diabetes and many gastrointestinal disorders. Black beans are also rich in phytochemicals, which are substances found only in plant foods that are know to help fight cancer.

They also couldn’t be easier to eat, as there are a myriad of black bean recipes and white bean recipes. These are among the easiest ways to take in magnesium rich foods and to keep your body fit.

Read more: http://www.livestrong.com/article/238506-black-bean-nutritional-facts/#ixzz1YxPXvAqK

(Click Here for a Full List of Magnesium Rich Foods)

The full FDA list of magnesium content in foods is available from the FDA website.
Otherwise, go to our own list of magnesium rich foods and see a video there showing you some of the best.

A Note on Magnesium Rich Foods Lists

Toxic amounts of this health food are needed to impact magnesium levels.

Magnesium rich foods lists often include things like herbs, cocoa powder and kombu kelp (a tough and chewy seaweed). Great, except they are measuring magnesium per 100 gram (about 3.5 ounces) serving. Now go and try to down 100 grams of coriander. That would be more than a cup, if dry, and a heck of a lot even fresh. Or how about a cup of cocoa powder (not hot cocoa with milk, just the powder)? Don’t even think about the kombu. You’ll be chewing all day, and get an overdose of iodine long before you replenish your magnesium levels. So go ahead to the other lists, and view their advice – usually written by some overworked woman at a content sweatshop in Mumbai.

(Full List and Video of Magnesium Rich Foods)

You see how useless these unedited lists can be? I assume you are here to learn about which foods high in magnesium can help you avoid magnesium deficiency. And by that, I mean foods that you can enough of as a normal person to get the benefits of their magnesium content. Well, here’s a list of magnesium rich foods that you can actually use, and actually consume without some sort of superhuman and dangerous effort. Let’s get started….

The artichoke is a good source of vitamin C, folate and potassium as well. With little sodium and no fat, the artichoke is a luxurious way to diet – a medium artichoke is about 25 calories.

It looks unusual because it is actually a kind of thistle, and the the artichoke (or the part we eat) is in fact the flower bud of a beautiful purple thistle flower. That said, as beautiful as it is when it flowers, a flowering artichoke is one that we can no longer eat!

First things first, when you buy artichokes look for a nice clean and green color, and check to see that the petals (leaves) allow you to wiggle them a bit. I prefer larger sizes, but some recipes may call for smaller sizes or even baby artichokes. Try to avoid those with many brown spots, which are caused by frost or simply by not being very fresh.

When you get the artichoke home, use a knife to cut the stem – the same as you would do for fresh cut flowers. You want to expose the still living part of the stem and stand the artichoke in a dish with a bit of water in it. Be sure to cut well enough that the artichoke can stand on its own. This will allow the artichoke to soak up a bit more water and plump out a bit – something that can make a great difference in taste when you are planning to boil them.

Now, when you are ready, the simplest and most elegant way to enjoy an artichoke is to boil it in salted water until tender. Once it’s tender, remove from the water and give it a chance to cool down. During the summer, you may wish to chill it.

To eat the artichoke, simply use your fingers to pull off one petal at a time, put the end that was attached to the stem in your mouth, and use your teeth to pull off the soft pulp at the moist end of the petal. The rest of the petal can be tossed in a dish set to the side. Continue eating this way, and you’ll eventually reach the tender heart. This can be eaten by hand as well, but may be a bit messier. The whole experience of eating this way is one of luxury. Now who says getting magnesium rich foods in your diet can’t be fun?

Speaking of diets…. if you’re not on one, you might like to prepare a dip into which you can dip the petals before eating each one. The most popular is (surprise) mayonnaise, or mayonnaise mixed with mustard. if you are counting calories, then you may want to experiment with a little fresh lemon juice, or vinegar. Or better yet just keep the mayo to a minimum on each bite.

As you get closer to the heart, the magnesium in the artichoke increases, so be sure to eat it to the end.

Of course, though the above is the most popular way to enjoy an artichoke, it’s far from the only way. Keep reading to get a few ideas and great recipes so you can enjoy magnesium rich artichokes without getting bored. (Is getting bored with artichokes even possible??)

Visit our artichoke recipe page, or try one of the recipes below…

Artichoke Recipes

Artichoke and Lima Bean Garlic Saute

Ingredients:

Baby artichokes

Garlic

Lima Beans

Parsley

Salt and pepper to taste

Lima beans are a famously magnesium rich food. Combined with the artichokes you can have a gourmet side dish that is high in magnesium and memorable. This very simple dish can be made by slowly cooking the artichokes and garlic in a pan with a bit of olive oil. As the garlic turns brown, finally add the cooked lima beans and the chopped parsley. Season as needed.

Deep Fried Artichokes

This delectable treat comes from the California Artichoke Advisory Board . Do pay them a visit for more artichoke info, and other recipes including some great Italian dishes.

From the California Artichoke Advisory Board website.

1 cup fish batter mix
¼ teaspoon baking powder
½ cup water
¼ cup beer
2 pounds baby artichokes, prepared as directed and quartered*
1 cup Italian bread crumbs
¼ cup grated Parmesan cheese
solid all vegetable shortening for frying, about 1 inch deep

Heat shortening to 350 degrees F. Mix together the batter mix, baking powder, water and beer. Dip artichokes in batter mix, then roll in bread crumbs mixed with Parmesan cheese. Fry 2 or 3 minutes or until light golden brown.

*For preparation of baby artichokes, trim to hearts, quarter, and place in water with lemon juice to prevent browning. Drain well before dipping in batter.

Of the 172 women, only 21 (fewer than 15%) were able to stick to the required diet for the 5 year study. That left a fairly small sample to make conclusions from, but we have to speculate something don’t we? Otherwise, a 5 year study has been wasted, right? Of those 21 women who completed the study, 16 of them gave birth to girls. That’s a success rate of almost 80%. So if you’re looking for a girl, you’ll have to cut way back on dairy and other potassium/sodium rich foods, and start getting more magnesium and calcium. Keep it up for few years, and have regular sex – except around ovulation. If you believe the results of this study enough to do all that. Of course, since I recommend magnesium all the time on this website, part of it should be easy enough.

On the other hand, if you want a boy, start eating bananas and potassium rich foods. I can’t bring myself to tell you cut back on magnesium rich foods, though. At least, not for this reason.

I came across this list, and was wowed by the number one magnesium super food right at the top. None other than coffee. 15,999 milligrams! That’s an outrageous number, considering your daily requirements are less than 500, or at most 800 if you follow the strongest proponents of magnesium. What does almost 16 grams of magnesium actually mean here? That’s enough to give diarrhea to you even if all you eat are rocks and starchy white rice.

This demonstrates a problem that many such lists have. If they list according to magnesium per 100 gram (about 4 ounces) servings, you’ll get things at the top of the list such as soy sauce, and fresh ground coffee (not the water, just the ground coffee beans).  Try downing 4 ounces of soy sauce or coffee beans in a sitting. You won’t enjoy it, and most likely you’ll stop to get sick before you get even close.

The items at the top of nutrition lists based on one serving size will be top-heavy with things that aren’t meant to be eaten in those volumes.

Lists based on calories have the same issue. While they can be helpful, you will find very low calorie things such as salt, coffee, and kombu seaweed that, once again, cannot be eaten in any bulk.

This is why we need to talk about magnesium foods one by one. So, let’s talk about coffee…

I love coffee, and so I love any excuse to drink more of it. However there’s a problem. Coffee both drains your body of magnesium and contribute. First the contribution:

One 8 oz. cup of coffee will provide you with 7 mg of magnesium. That’s it. If you drink 5 or 6 such cups per day, you’ll get the benefit of 35-42 mg of magnesium. Now, compare that to a cup of spinach, which will give you about 150 mg of magnesium, and a whole lot more nutrition to boot. So yes, coffee gives you some magnesium, but it’s hardly the preferred source.

Now the bad news. Caffeine causes your body to lose magnesium, mainly through the urine. In the long run, coffee probably costs you more magnesium than it gives you.

So, all in all, coffee is not the place to to to get your extra magnesium. On the other hand, if you enjoy drinking coffee, go for it. It does contribute a bit of magnesium to make up for what it takes, and it is one of the most enjoyable things a person can drink.

For a little more on coffee, head over to the Harvard School of Public Health. No matter how much magnesium in coffee there is, this will make you feel good about drinking it.

Plenty of companies make liquid calcium magnesium, and the ratios of calcium to magnesium vary. Many go with the 2 parts calcium to one part magnesium formula. I myself am more inclined to favor something closer to 1:1, which is similar to the Japanese diet.

Let’s start with a smaller brand:

Angstrom Liquid Calcium Magnesium Supplement

This is not a widely know brand, yet has the richest blend of magnesium to calcium, actually 2:1 (2 parts magnesium, one part calcium). They also claim to be strict about not placing additives or flavorings in their product. They also say their product is “cell ready,” meaning it doesn’t need to go through the digestion process that tablet or capsule supplements require – and that it can be in “every cell in your body within 10 minutes.” They don’t say how this is different from every other manufacturer of liquid calcium magnesium, though. Nor do they specify whether they use magnesium citrate, magnesium chloride, or yet another form of magnesium. Still, worth visiting their website at angstrom-mineral.com to have a look for yourself.

Bluebonnet Liquid Calcium Magnesium

This has the advantage of being one of the most widely available, as well as one of the lowest priced, supplements of this category out there. They offer strawberry flavor, mixed berry, orange, and vitamin d enhanced blends, among others. They use magnesium citrate, and their biggest sales point is that they don’t make you gag. Straight magnesium is not the tastiest thing out there, and so these flavorings help you wash it down. Others can claim that makes it less pure, but even the purest magnesium won’t help you if you can’t stomach the thought of drinking it. The ratio is 2:1 calcium to magnesium, just the opposite of the above, but the one that is most commonly suggested. Bluebonnet is found on Amazon, as well as elsewhere, from $11 and up.

Tropical Oasis Calcium Magnesium

The advantage of Tropical Oasis, according to the reviews, is that it’s the best tasting (even if a bit chalky) and more effective than other brands. With 720 mg of magnesium citrate and 1200 mg of calcium, as well as vitamin d and creamy orange flavoring, they strive to be the upper end product that tastes good. Priced at $19 to $29 (check both Amazon and their website), it looks like a fairly safe option if you want to spend the extra money and are concerned about taste.

Floradix Liquid Calcium-Magnesium w/ Zinc

Floradix contains 186 mg magnesium and 155 mg calcium per serving, as well as 3.5 mg of zinc. At a price  in the $20-$25 range, it is made with both magnesium gluconate and citrate. The ratio is almost a 1:1 ratio for magnesium and calcium, yet there is nothing that distinguishes it from the others here except for the use of glutamate forms of magnesium, which have different effects on the body, and the addition of zinc.

Target-Mins Liquid Calcium Magnesium

Liquid Target-Mins Calcium-Magnesium is focused on this formula with an added Vitamin D3 Complex. The “unique Target-Mins delivery system for increased effectiveness of mineral supplementation.” In their words, “First, we use a complex of free form amino acids combined for increased absorption. Second, we use not only a 2 to 1 ratio of Calcium to Magnesium, but we also use a 2 to 1 ratio of Calcium to Phosphorus. In a clinical study at Creighton University by Dr. Haney, it was demonstrated that for every 1,000 mg of Calcium consumed as a supplement, your body requires 500 mg of added Phosphorus for proper utilization. Third, we add vitamin D3, which has been shown to support proper regulation of the body?s Calcium/Phosphorus ratio and activate osteoblast function to support healthy bone structures.” That answers most of my questions. The magnesium comes in the form of magnesium citrate, aspartate, alpha-ketoglutarate, and taurinate. The price is around $28, but can be had more cheaply at Amazon.

Liqumins Cal/Mag/Zinc Liquid Supplement

Liqumens specializes is easy-to-drink liquid supplements. This one comes with an exotic pina-colada flavor, which suits the milkiness of magnesium. It has a 2:1 ratio of calcium to magnesium (1200 mg to 600 mg), but also includes phosphorous , zinc and several other ingredients. Very favorable reviews on Amazon, with a price similar to the others – in the $20 to $29 range.

I am sorry that I haven’t provided any link for these, though they are easily found by searching Google or Amazon. I just don’t want to link to products that I am not personally familiar with. Several of the above look interesting to me, but I get plenty of magnesium through my diet here in Japan. If I wasn’t, I would be tempted to try a liquid calcium magnesium drink, though one with at least as much magnesium as calcium.

The Journal of Nutrition published a study by doctors at the National Cancer Center in Tokyo, Japan involving 40,000 men and 46,000 women, an reassuringly large sample for testing.
The 40,830 men and 46,287 women were followed up for 8 years. This study did not include an analysis of supplement use among participants. It focused strictly on magnesium intake from foods and dietary sources.

The study showed that higher intake of dietary magnesium was strongly associated with a decreased risk of colorectal cancer (colon cancer) in men. The study, however, showed no such correlation among the women. Investigators speculate that this discrepancy between the genders may be partly due to differences in alcohol consumption. Japanese men consume nearly four times as much alcohol as women, and that magnesium may counteract the oxidate stress of alcohol.

The investigators acknowledge that beneficial associations between magnesium intake and CRC risk may include the influence of other nutrients from foods, as participants with higher intakes of magnesium also tended to consume higher intakes of foods rich in calcium, zinc, fiber, folate, B-6 and vitamin D. Researchers conclude by stating “Increased intake of magnesium-rich foods is recommended if other studies, including randomized control trials, confirm our findings.”

The findings show a strong 52% reduction in colon cancer among men whose daily intake of magnesium was 327mg or greater, as opposed to the group whose intake was 238mg or less.

This was the latest of several studies suggesting a link between insufficient magnesium intake and colon cancer, including a Swedish study that showed magnesium reducing the chances of colon cancer in women. This study included supplements, and readers should note that Swedish women and Japanese women have very different genetic predispositions and diets.

Two things that are worth repeating here…

One is that increased consumption of magnesium  rich foods almost guarantees that you will be getting more of all kinds of good nutrition. Again, foods that are high in magnesium tend to be very healthy and nutritious foods to begin with. So, by targeting more magnesium in your diet, you are in fact improving your diet in countless ways that you do not even know of.

The second point is the relation between alcohol and magnesium. While not mentioned by the doctors in the study above, alcohol consumption is know to decrease the magnesium levels in your cells. Obviously, eating a magnesium rich diet would help to counteract this. This may have also played a role in the Japanese study, as Japanese men do tend to drink much more than Japanese women (though many Japanese women are surprisingly strong drinkers as well).

Keep this in mind if you drink more than you should, and at least try to balance it out with a healthy diet of foods high in magnesium.

Maybe it’s a happy coincidence, but foods high in magnesium also tend to be incredibly healthy. In that vein, two studies by Harvard researchers suggested that a diet of magnesium rich foods can help prevent the onset of Type II diabetes.

The 2007 National Diabetes Fact Sheet estimates that 23.6 million people in the USA suffer from diabetes, the vast majority of those being Type II. It was also the 7th leading cause of death in the USA in 2006.

Two separate teams of researchers at the Harvard School of Public Health and Harvard Medical School (HMS) published their findings on magnesium and the associated reduced type II diabetes risk in the January 2004 issue of Diabetes Care.

One study used data from the Women’s Health Study (WHS) to track 38,025 women from 1993 through 1999. The other study looked at 85,060 women identified by the Nurses Health Study (NHS), and who were tracked for 18 years, and 42,872 men chosen from the Health Professionals Follow-Up Study who were tracked for 12 years.

The participants in both studies were adults. None had any personal history of diabetes, cardiovascular disease or cancer.

Magnesium was shown to have played a positive role in reducing the risk of type II diabetes in both studies. The WHS team concluded that only overweight and obese women would have a reduced risk of type II diabetes onset with increased magnesium intake, while the NHS study found that men and women of all weight groups would have decreased type II diabetes risk.

HMS Assistant Professor of Medicine Simin Liu, the study’s author, said he believed the studies differed because of differing definitions of “overweight.” In the WHS study, a woman was considered overweight if her BMI (total body fat), was above 25, which is the lower limit of an overweight categorization as defined by the National Institute of Health.

The NHS study, though, used a BMI of 27 to define an overweight person. HMS Assistant Professor of Medicine Frank B. Hu, the study’s author, said this was because 27 is the median BMI for overweight people. He added that his findings on dietary magnesium intake were independent of BMI and would not have changed with a different BMI index. He defended his study as the more accurate study because of the larger pool of participants in the NHS group.

In spite of these disagreements, both studies agreed that the general population would benefit from increased dietary magnesium intake, and that Americans generally fall short of the recommended levels of magnesium rich foods in their diet. This has been one factor suggested as a cause of the increasing cases of type II diabetes in the population.

A previous Harvard study, published in the Journal of the American College of Nutrition, suggested that higher dietary magnesium intake may reduce the risk of developing type II diabetes, because women with higher magnesium consumption tend to have greater insulin sensitivity. Decreased insulin sensitivity, also called insulin fasting, is the immediate cause of type II diabetes.

“The primary concern here is not which group is affected the most,” Hu commented“Whether you are overweight or obese or not, you need enough magnesium.”

Magnesium Supplements Do Not Have This Same Effect

Even while magnesium rich foods have shown a positive effect in preventing diabetes, the studies further found that multivitamins and other magnesium supplements have not shown similar effects.

“The NHS study didn’t show any supplemental effect of magnesium, only of magnesium-rich foods,” said Dr. Liu.

“This suggests that there may be something else in those foods that works with magnesium to reduce diabetes risk. For now, I can only recommend foods that are rich in magnesium.”

Magnesium rich foods include whole grains, nuts, and green leafy vegetables, broccoli, tofu and other items.

Hu and Liu both agreed there should be continued research to better determine the effects of magnesium and magnesium supplements on type II diabetes.

USA                             Canada

Infants up to 3 years old:         40-80 mg                20–50 mg
Children 4 to 6 years old:         120 mg                    65mg
Children 7 to 10 years old:      170 mg                    100–135 mg
Adolescent to adult males:      270–400 mg        130–250 mg
Adolescent to adult females:   280–300 mg        135–210 mg
Pregnant females:                        320 mg                    195–245 mg
Breast-feeding females:             340–355 mg         245–265 mg

This chart is for “normal” people. If your body is expelling more magnesium than it should, you will need higher doses.

But taking supplements, you should consult a doctor. It is possible to get too much magnesium when you are using most supplements. Also, if you are taking any medication at all, you should confirm with your doctor that magnesium supplements with not interfere with them. If you have heart disease or kidney problems, check with your doctor as well about these.

With that in mind, lets look at how to add magnesium to your body.

First off, most magnesium supplements can be enhanced by taking additional vitamins that aid in magnesium absorption. Starting with chelated magnesium (the kind that is best absorbed by the body) you can aid your magnesium supplements by the following:

? Calcium (one or two parts calcium for one part magnesium)
? Vitamin C (helps your body utilize magnesium)
? Take your supplements with food
? Avoid taking vitamin D, which can interfere with magnesium

If you miss a does of magnesium, take it as soon as possible. However, if it is almost time for your next dose, just skip the missed does. In other words, do not double dose.

Next up….which supplements to take?

This is where I get a bot stuck. The fact is, oral supplements do not absorb well. On top of that, they affect the digestive tract and could increase the chance of diarrhea. For some things, oral supplements, but for magnesium I highly doubt their efficacy.

On the other hand, the effectiveness of epsom salt baths are well established. Going on this, I tend to believe that transdermal (absorbed through the skin) supplements may be the way to go. I put a banner on the front page, just above the list, and also provide a link here to what may be the best option so far as this goes – from a distributor called Ancient Minerals.

I am still open to hearing more, and encourage comments from other people who have tried magnesium oils for skin applications. So far, they seem far superior to magnesium supplements.

ADHD and magnesium

There are suggestions that children suffering from attention deficit/hyperactivity disorder (ADHD) may be in fact displaying the results of a mild magnesium deficiency. The deficiency may cause irritability, decreased attention spans, and mental confusion. The clinical study below observed 116 children with ADHD, and found a striking 95% to be magnesium deficient. In a separate clinical study, 75 magnesium-deficient children with ADHD were chosen at random to receive either magnesium supplements in addition to standard treatment or just standard treatment without the supplements for a period of 6 months. Those who received the magnesium supplements displayed significant improvements in behavior, while those who received only the usual therapy, without magnesium supplements, were observed to display deteriorating behavior.

These results suggest that magnesium supplementation, or at least high amounts of magnesium in the diet and magnesium rich foods, may prove to be beneficial for children with ADHD.

Source-

Starobrat-Hermelin B, Kozielec T. The effects of magnesium physiological supplementation on hyperactivity in children with attention deficit hyperactive disorder (ADHD): positive response to magnesium oral loading test. Magnesium Research. 1997; 10(2):149-156.