Oct

Magnesium

By Davy Russell

Magnesium is an important mineral that helps facilitate calcium absorption, relaxes nerves and muscles, supports blood circulation and is required for a variety of metabolic processes. It is an important mineral for bone health.

Magnesium-Rich Foods

The chlorophyll in greens is rich in magnesium so drinking one green smoothie each day will provide an excellent source of this mineral. One of my favorite smoothie ingredients are Sunfood brand cacao nibs, which contain 24% of this mineral per one ounce serving.

To ensure that you get adequate amounts of this mineral in your diet, try to include some of the “Vegetarian Foods” options as well on a daily basis.

SMOOTHIE FOODS

– Cacao
– Leafy greens
– Spinach
– Kale
– Swiss chard
– Collard greens
– Parsley
– Sesame seeds
– Turnip greens
– Cucumber
– Celery
– Flax seeds

VEGETARIAN FOODS

– Nuts
– Many vegetables
– Pumpkin seeds
– Soybeans
– Sunflower seeds
– Beans (black, navy, pinto, lima)
– Mustard greens
– Summer squash
– Broccoli
– Almonds
– Green beans
– Quinoa
– Buckwheat
– Green peas
– Cashews
– Brown rice

Magnesium Deficiency

Magnesium deficiency is widespread and very common. According to the United States Department of Agriculture (USDA), an estimated 68% of people in the United States are deficient in this mineral. Symptoms of deficiency are few and can go unnoticed. Deficiency is implicated in the development of asthma, osteoporosis and ADHD. Symptoms of deficiency can include muscle weakness, heart arrhythmia, increased heart rate, weakened bones, headaches, blood sugar imbalance and high blood pressure.

Both inadequate and excessive protein intake can affect the absorption of magnesium.

Magnesium Toxicity

Excess magnesium is filtered through the kidneys and excreted and so toxicity is rare. It can occur with the overuse of supplements.

The Effects of Cooking On Magnesium

Magnesium is lost in food during blanching or boiling. Roasting nuts or making nut butters doesn’t appear to result in significant loss of this mineral.

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