Nutrition

Magnesium

Your body uses magnesium as powerful cofactor (a molecule which helps the function of enzymes) in more than 300 biochemical reactions. It plays a major role in digestion and the absorption of calcium (see our last blog post for more on calcium!). It is involved in the energy production mechanism in every cell of the body.

 

How it works:

Magnesium acts as a natural calcium blocker, helping muscles relax after contracting. When levels are low, muscles contract too much causing spasms and cramps. Magnesium is also great for…

·         Supporting a healthy inflammatory response

·         Supporting healthy muscle tissue and function

·         Supporting a healthy blood sugar level

·         Aiding metabolism

·         Supporting energy levels

·         Supporting healthy bones

·         Supporting PMS

How do we know if we are deficient in magnesium?

·         Fatigue

·         Muscle spasms and cramps

·         Arrhythmia (Mg is vital for a healthy heart)

·         Dizziness

·         Nausea

·         Numbness (as it impacts the nervous system – usually feet, face and hands)

·         Anxiety

·         Constipation

·         Acid reflux (gastric sphincters are a muscle)

Deficiency is not only caused by low intake, but also affected if you drink too much alcohol, have kidney problems, take certain medications, have coeliac disease or other digestive problems. That’s why looking at someone’s whole lifestyle and health is important.

Now for the good stuff - the food! What foods are rich in Magnesium?

You can find high magnesium in some of the following delicious foods:

Vegetables

·         Artichokes

·         Silverbeet

·         Spinach

·         Kale

·         Lima beans

·         Potatoes approx. 150mg/large potato

·         Sweet potatoes

Fruits

·         Avocados

·         Bananas

·         Berries

·         Figs

·         Grapefruit

·         Kiwi

·         Passion Fruit

·         Tomatoes

·         Watermelon

 Nuts & Seeds

·         Pumpkin Seeds 150mg

·         Almonds

·         Cashews 82mg/100g

·         Quinoa

·         and most seeds!!

Other:

·         Dark chocolate – yes indeed!

·         Fatty fish: salmon, mackerel, halibut

 

If you live in New Zealand, there is an additional consideration: Magnesium content in food depends on the soil on which it is grown, and here in NZ, we have low Magnesium levels. Testing Magnesium is tricky, as most of it is held in muscles and bone. To help keep your magnesium levels where they are meant to be, Tracey (our in-house Naturopath) recommends is to concentrate on nuts and seeds daily.

Summary:  Magnesium is a very important nutrient, and focusing on it in your diet can change your quality of life!

Our nutrition programmes are holistic in nature and provide support for a wide range of health and wellness topics. If you’d like to book your 1-on- 1 consult with a local health coach, contact us today. We’re ready when you are.