There are so many vitamins and minerals that the body needs and all play an important part in helping us maintain good health. However, magnesium is definitely one of the most crucial minerals and is essential for our bodies to function. Very few substances have such a broad impact on our general health as magnesium.
Magnesium is vital for over 300 metabolic processes in our bodies and is required by every organ in our body for a range of activities including bone, protein and fatty acid formation. It is also essential in activating vitamins B and D, relaxing muscles, regulating calcium levels and helping blood to clot and is required for the secretion of insulin. Magnesium plays a major role in burning carbohydrates and fats to produce energy and also enables our body to store this energy in our cells. Magnesium is crucial for general mobility and essential for maintaining a regular heart rhythm and healthy blood flow.
WOW all of that and more. There is extensive research into magnesium’s health benefits and researchers believe maintaining adequate levels is beneficial in treating and managing conditions such as asthma, diabetes, fibromyalgia, high blood pressure, migraines, osteoporosis, premenstrual tensions and restless leg syndrome.
Magnesium also plays a role in your body’s detoxification processes and therefore is important for helping to prevent damage from environmental chemicals, heavy metals and other toxins. Even glutathione, your body’s most powerful antioxidant that has even been called “the master antioxidant,” requires magnesium for its synthesis. Click here to visit a great website that explains so much about magnesium and how to increase this crucial mineral in your body.
Magnesium may even help lower your risk of cancer, and a study published in the American Journal of Clinical Nutrition showed that higher intakes of dietary magnesium were associated with a lower risk of colorectal tumors. ‘The Magnesium Miracle’ is a book written by Dr Carolyn Dean which would be a worthwhile read.
There has also been studies regarding Magnesium Deficiency and Autism and the health implications of this deficiency in children with autism.
How can we increase the levels of this crucial minimal in our bodies?
- Green leafy vegetables like spinach and Swiss chard are excellent sources of magnesium, however if cooked you will lose most of the benefits. Juicing these greens, or making a green smoothing and adding other ingredients is the best way to obtain the maximum amount of nutrition and mineral content.
- Other good sources of magnesium: Almonds and Brazil nuts, pumpkin seeds, sunflower seeds, sesame seeds, flaxseed, Cocoa powder (unsweetened), dried seaweed, dried basil or coriander leaf, black beans, okra, Avocado, banana, brown rice, mackerel.
- There are also different Types of Magnesium Supplements that you can take, however you need to also consider calcium, vitamin D3 and vitamin K2 as well, since these all work synergistically with one another, with one supporting the other. So don’t just grab a bottle of magnesium supplements of the supermarket shelf, make sure you do your research first. Anything added to the magnesium supplement can affect the absorption and bioavailability of the magnesium.
- Epson salts is another great way to increase your magnesium level as it is magnesium sulphate and can be absorbed into your body through your skin. You can take regular baths adding Epsom Salt or add to a foot bath. Magnesium oil can also be used for topical application and absorption.
Why is organic better? One of the best ways to consume magnesium is through eating whole foods which contain organically bound magnesium. Chlorophyll is the plant’s version of our haemoglobin as they share a similar structure but have magnesium plugged in the middle rather than iron. However you do need to try and source fresh organic vegetables where possible as magnesium may not be present in many vegetables on supermarket shelves.
Due to monoculture farming methods that rely heavily on using chemical fertilizers, pesticides and insecticides are absorbed into the soil and over time many of our topsoil have been heavily depleted of its mineral content. So it is no surprise that plants need and rely on magnesium as much as our bodies do and if the soils that are growing vegetables do not have magnesium, then your mass produced (so called) healthy vegetables on the supermarket shelves are not going to have the vital vitamin and mineral content that we need…and most likely will be full of chemicals and pesticides which are toxic to our bodies.
What depletes Magnesium in our body? If you are intending on supporting your health with adding more magnesium into your diet, do not destroy your efforts by poor choices when eating and drinking other substances. Alcohol, processed food and caffeine can all lower your levels of magnesium and have a huge negative impact on your body. Also health conditions that can be caused by magnesium deficiency and are not diagnosed correctly, can lead to medications being subscribed that also deplete your magnesium levels. If you are not sure what your levels are, or how a deficiency could be affecting you, it would be worthwhile visiting a nutritionist to get some expert advice, as it is possible that doctors may not take a magnesium deficiency into consideration when looking into your symptoms. This could lead to further medication that depletes remaining magnesium which could then create other symptoms….and so it goes on. It really is about you taking responsibility for your health and sourcing several opinions before being willing to put medications into your body without question.
A great recipe for adding a boost of magnesium to your body! I have been experimenting with ingredients that are high in magnesium and have come up with a great recipe that is easy to make and packed with magnesium potent ingredients and is absolutely delicious. If you did not tell your family what was in it…they would never guess!
1 cup Brazil nuts
1 cup almonds
8 medjool dates
¼ cup water – only use enough to bind the ingredients
Place all ingredients except water into a blender. Pulse on high a few times to break the nuts down and combine the dates. You may need to add a little water while the blender is running, so the mixture sticks together. Once mixture is well combined, place in a lined rectangle baking tin, or large round cake tin (I used a rectangle tin with internal area of 27cm x 18cm). Press the mixture down to make a base. Use the back of a spoon to smooth out. Place in freezer while making filling.
2 large Avocado
1 cup chopped spinach (centre stem removed)
¾ cup raw cocoa powder
½ cup pure maple syrup
½ teaspoon tamari (salt reduced soy sauce)
1 teaspoon vanilla extract
1/3 cup coconut oil
2 tablespoons lecithin
Place avocados, spinach, cocoa powder, maple syrup, vanilla extract and tamari in high speed blender and blend until smooth. Add lecithin and coconut oil and add blend on high until well combined and creamy.
Take base out of freezer and pour filling onto base. Place back in freezer while preparing topping.
¾ cup Sunflower seeds
¾ cup pumpkin seeds
1 teaspoon cinnamon
Place all ingredients into food processor and pulse until nuts are broken down to a crumble. Do not over process.
Take pie out of freezer. Put a generous amount of the crumble on the top and press into the filling which will still be quite soft (this helps it stay in place). Place back in freezer until set. Once set slice into bars
You can either leave in the freezer and remove the bars 5 minutes before you are ready to eat them to allowthe chocolate filling to become soft…or leave in the fridge where the centre will be softer….but be warned…it may not last as long in the fridge where your family can find it…Enjoy!
Yours in good health…Kerrie