Magnificent Magnesium
If I had to choose a favorite mineral, it would be Magnesium.
Magnesium is an essential nutrient most often thought of in regard to bone health. But that's just the tip of the iceberg! Magnesium is a wonderfully soothing nutrient, as it calms the nervous system and relaxes both skeletal and smooth muscles. These qualities make Magnesium effective for nervousness and anxiety, as well as muscle tension and cramps. Insomnia? Tension headaches? High Blood Pressure? Menstrual cramps? Magnesium to the rescue!
BONE HEALTH
Back to bone health. This is a subject that's dominated by the mineral Calcium, which certainly plays a large role in bone density. However, Magnesium is an important player as well. If the body lacks sufficient Magnesium, there will be a tendency to draw minerals from the bone to the blood. Homeostasis in the blood is of utmost importance to the body. So when there's not enough minerals in the diet, the body will deplete the bone to bring the blood into balance. By taking Calcium supplements or increasing Calcium rich foods in the diet that are low in Magnesium, such as dairy foods, the body's ideal balance of Calcium to Magnesium is thrown even further off.
MG-RICH FOODS
Because the typical modern diet doesn't contain sufficient amounts of Magnesium, it is one of the minerals most often found deficient.
The healthiest sources of Magnesium-rich foods include nuts and seeds, beans and dark leafy greens. Some examples of nutrient values:
1 oz of pumpkin seeds or 2 oz of the following: almonds, brazil nuts, cashews, and pine nuts = 130-150mg of Magnesium
1 cup of the following beans: white, black and navy = 100-130mg of Magnesium
And 1 cup of cooked chard or spinach =150mg of Magnesium.
Other sources of Magnesium include: buckwheat, quinoa, oats, lentils, and brown rice.
PREPARATION CONSIDERATIONS
In oder to absorb the minerals and other nutrients from a storage food, like nuts and seeds, they need to be properly prepared. A good preparation method is to soak the raw nut/seed in water w/ a pinch of salt overnight. Drain and rinse in the morning, then dry roast them in the oven on a low temperature until thoroughly dried. You can also choose to soak and skip the drying part. After soaking, change the water and again add a pinch of salt. Store the nuts/seeds in the refrigerator for up to two days.
Magnesium is water soluble, so preparation methods such as blanching, boiling or steaming, will decrease the Magnesium content. In general, heat does not reduce the mineral content. Sautéing or roasting are good preparation methods, or if you are cooking with water, use just enough to prepare the food, so you don't have to pour off the excess and watch those nutrients escape down the drain.
SUPPLEMENTS
If Magnesium supplements are a better option for you, look for either Magnesium glycinate or Magnesium citrate, or a food form in a supplement, such as algae. Steer clear of Magnesium oxide and carbonate, these forms are not well absorbed. As always, please check with your practitioner or with me to consider any possible contraindications before beginning a new protocol.