There are lots of supplements and multivitamins out there being marketed aggressively by big pharma, no wonder we get confused.
When one of the highest paid sportswomen in the world, tennis star, Maria Sharapova, failed a drug test, she tested positive for Meldonium.
She claimed that she used the drug to treat a magnessium deficiency which adversely affected her health and exercise tolerance.
Whatever the merits of her case, it brought into the limelight the importance of magnesium a largely overlooked mineral.
Whatever the merits of her case, it brought into the limelight the importance of magnesium a largely overlooked mineral.
Magnesium is a very valuable mineral to the human body, but it is not a nutrient you usually hear about. For the rest of us we probably don't know we are deficient.
Unfortunately, because of this lack of information about the mineral, many people come out as magnesium-deficient.
It is the 4th most abundant mineral in the body after Calcium, Sodium and Potassium. Yet 60% of American adults are deficient in Magnesium.
The daily requirement of the average adult for magnesium is about 320 mg for women and 420 mg for men.
The consequences to the health of those who have this mineral deficiency is quite significant.
Lets examine the role magnesium plays in the body for optimal health and wellness.
Health benefits of Magnesium
Magnesium is essential as it supports a number of functions in the body. It is found in more than 3,700 sites in the body in which it binds with protein.
Magnesium does the following
• Help prevent cardiac arrest and heart attacks
• Reduce the risk of stroke
• Promote proper functions of the bowel
• Helps regulate blood sugar levels
• Decrease instances of migraine
• Slows down the process of aging
• Helps increase muscle strnght and reduce fatigue
Magnesium is critical for heart health and excessive amounts of calcium without the counterbalance of magnesium can lead to a heart attack and sudden death.
Signs of Magnesium deficiency,
• Abnormal heart beating
• Seizures
• Coronary spasms
• Muscle cramps and contractions
• Tingling and numbness
• Frequent headaches
• Fatigue and weakness
• Nausea and vomiting
• Loss of appetite
• Changes in personality
These are natural sources of Magnesium sources that are available in your local store.
1. Oatmeal or Oatmilk
Oats are plant based and therefore suitable for vegans. It is also gluten free and one of my favourite breakfast meals.
A cup of oatmeal contains almost 58 mg of magnesium and 0 480 mg of calcium.
The high gut bacteria friendly fibre content of oat milk, makes it a great alternative to cows milk. Great for lowering cholesterol. It is also well tolerated by those who are lactose intolerant.
Oat milk comes in various flavours, chocolate, strawberry, sweetened, vanilla and many more. Kids love it.
Shop for organic Oats to ensure they are pesticide free. 'Steel cut' oats are the best choice to avoid glyphosate contamination.
I prefer to make my own oatmilk, then I know exactly what am drinking. There are great receipes for you to make it at home.
However if you are taking diabetes medication, do consult your doctor as oatmilk may interfere with your medicine resulting in low blood sugar levels.
2. Bananas
These yellow fruits are best known for their high potassium content. Potassium is a mineral that helps control hypertension. But bananas are also high in magnesium with 33 mg of it, along with good carbs that can give you energy.
3. Dark Greens
Swiss chards, ugu, bitterleaf, kale to spinach, magnesium is found in these dark green leafy veggies. Plus, they are all packed with fiber and other vitamins and minerals that are naturally good for you.
4. Almonds or Almond milk
This contains more than a hundred grams of the mineral in just a quarter cup of serving. Almonds also have protein, vitamin E, and omega 3-fatty acids. It's another great alternative to cow's milk.
Other nuts and seeds such as cashew nuts, pumpkin seeds, peanuts, melon seeds are also rich in magnesium.
5. Tofu
A source of protein among vegetarians, tofu also has ample amounts of magnesium. Half a cup of tofu can give you 37 mg of the mineral, along with protein and iron.
Other sources of magnesium include flaxseed, sweet and dried whey, dried basil, and dried pumpkin seeds. With a number of foods high in the mineral, it shouldn't be difficult fighting magnesium deficiency.
There are a wide range of branded magnesium supplements that you can buy if access to natural sources is not available or you are already deficient and need to replenish stores over a short period.
It's no surprise a popular British brand of magnesium supplement called Andrews LIVER salt is used to treat fatigue.
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I never knew magnesium was so important. Looking out for oat milk.
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