Why we love Magnesium
Magnesium deficiency is often an overlooked health problem that is becoming more common among the population due several factors including, modern food processing, increased lifestyle demands, dietary insufficiency, and magnesium-depletion in soils, which can alter the magnesium content of whole foods.
What is magnesium?
Magnesium is an essential mineral required for human health. It plays a role in more than 350 enzyme systems and is involved in a wide range of biological functions including:
• production of female hormones
• energy production
• synthesis of essential molecules
• electrolyte balance
• maintenance of healthy cell membranes
• regulation of muscle contraction
• nerve conduction regulation of blood vessel tone
Magnesium rich foods
In order to ensure you are getting enough magnesium, look to include magnesium rich foods in your diet:
• leafy greens: spinach, kale
• nuts & seeds: almonds, cashews, walnuts, brazil nuts, pecans, pumpkin seeds
• peas, broccoli, cabbage, asparagus, artichokes
• salmon, mackerel, tuna
• cacao
• sea vegetables: kelp, dulse, wakame
• coriander, parsley, dandelion greens
• figs, dates, avocado, banana, raspberries
• legumes (chickpeas, black beans, kidney beans)
• buckwheat lour*
• oat bran, barley, rye*
• wheat germ and wheat bran*
*Be mindful as food processing may lead to most of the magnesium contained in food being depleted. For example a high percentage of the magnesium in wheat is lost with milling. So be sure to choose whole, unprocessed food sources.
Dietary intake
Magnesium intake has declined by more than half during this century, mostly due to food processing, with studies indicating that a significant number of Australians fail to meet the recommended daily intake of magnesium.
Magnesium levels can be affected by excess alcohol, salt, soft drink, coffee, acute and prolonged stress, heavy menstrual periods, diuretics and other drugs. Because many individuals may not meet their requirements through diet alone, supplementation is often recommended.
Supplementation
While magnesium supplements are are generally well-tolerated, people with pre-existing medical conditions who take certain diuretics, heart medications or antibiotics should consult with their healthcare professional before taking magnesium supplements.
It should be noted that not all magnesium supplements are the same and it is best to speak with a healthcare professional for recommendations on which type is right for you, rather than purchasing at the supermarket or online.
Signs of Magnesium deficiency
Magnesium deficiency is often subtle and hard to detect, normally only becoming apparent when levels become severely low. However if symptoms do develop they may include the following:
• muscle twitches and cramps
• mental disorders: depression
• osteoporosis
• fatigue
• muscle weakness
• high blood pressure
• asthma
• loss of appetite
• nausea
If you believe you may have a magnesium deficiency you should consult with your healthcare professional, who can check magnesium levels with a simple blood test.
By including plenty of magnesium-rich whole foods in your diet will help to reduce your risk of magnesium deficiency, while improving your overall health.
If you would like support with maintaining your bone health, The Holland Clinic is here to support you. Contact us today for more information.
References
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