Magnesium is an essential mineral that the body uses for building strong bones, maintaining heart rhythm, muscle and nerve function and keeps the immune system healthy. Magnesium is also involved in at least 300 biochemical enzyme reactions in the body that result in thousands of reactions happening constantly such as: nerve transmissions; muscle contraction; nutrient metabolism; bone and cell formation; blood coagulation; and last but not least energy production.
Fruits and vegetables provide both magnesium and potassium, which can help reduce blood pressure. Studies show that magnesium is involved in carbohydrate metabolism and the body’s use of insulin. Magnesium helps the metabolism of hormones and calcium. Magnesium with vitamin B6 can help alleviate bloating, insomnia, leg swelling, weight gain, breast tenderness and other symptoms associated with PMS.
Magnesium deficiency can be the cause of anxiety disorders, migraines, muscle spasms, diabetes, high blood pressure, heart attacks and stroke, cardiovascular disease, osteoporosis and cerebral infarction. When the intestines aren’t absorbing nutrients (common in gluten and dairy sensitivity) the results are a magnesium deficiency which may cause:
· Anxiety · Hyperactivity · Difficulty getting to sleep · Difficulty staying asleep ·Depression · Personality changes
· Painful muscle spasms · Muscle cramping · Fibromyalgia · Facial tics · Eye twitches or involuntary eye movement
FOODS THAT ARE HIGH IN MAGNESIUM:
- Corn, Rice and Oat Bran, Buckwheat, Oatmeal, Brown Rice, Quinoa, Wild Rice
- Avocados, Bananas
- Dried Herbs (see Herblends)
- Squash, Pumpkin and Sunflower Seeds
- Cocoa Powder (dark Chocolate)
- Flax, Sesame Seeds, Sesame Butter (Tahini)
- Almonds, Brazil Nuts and Cashews, Mixed Nuts, Pine Nuts, Nut Butters, Nut Based Milks
- Dry Roasted Peanuts, Peanut Butter, Pecans, Walnuts
- Soybeans (Edamame), Soy Milk, Tofu, Tofu Cream Cheese, Tofu Sour Cream, Tofu Skins
- Halibut, Cod
- Dates, Raisins
- Black Eyed Peas, Vegetarian Baked Beans, Kidney Beans, Pinto Beans, Lentils
- Seaweed, Kale, Cooked Spinach
Final thought: All foods require vitamins and minerals to be consumed in order to power the process of digestion; it is vital to eat foods that add nutrients to the body. Empty calories, like those in soda and sweets, push the system into burning nutrients while adding nothing to the building of energized cells.
Again, the gluten, dairy and sugar free recipes that we offer at good2eat4U.com includes the ingredients listed as high in magnesium.