Magnesium is the fourth most abundant mineral in the body. Fifty percent of it is found in the bones, and it needed by every cell in the human body. It is one of the most important minerals for the prevention of coronary disease, yet, paradoxically, it is often deficient in the American diet. In fact, 75% of Americans may be deficient in this extremely important mineral.
Some conditions that may specifically relate to magnesium deficiency are: epilepsy, diabetes, cardiac arrhythmia, electrolyte disturbances, asthma, Parkinson's, insulin resistance, diabetic retinopathy, restless legs syndrome (RLS) fibromyalgia, chronic fatigue syndrome, cardiac arrest, migraines, ADHD, restless legs syndrome, cardiac arrest, osteoporosis, muscle twitching, increased risk of Type 2 diabetes, atherosclerosis, mitral valve prolapse, anxiety, constipation. Strangely, this list resembles many of the popular American medical conditions.
Magnesium controls 300 different enzymatic reactions in the body, controls calcium utilization, and is necessary for the production of energy through the function of the sodium-potassium pump. Ironically, those who lack energy due to inefficient function of the sodium-potassium pump action of their cells probably drink coffee, but coffee is a diuretic, and diuretics can deplete magnesium.
A diet high in refined grains is stripped of the magnesium contained in the wheat germ. Magnesium is the molecule in the center of chlorophyll, the green pigment that makes spinach, lettuce, swiss chard green. But how many people do you know who would voluntarily choose salad over enchiladas or brownies? Nuts such as almonds also contain magnesium. But how many people do you know who eat as many nuts as they should and in their natural state not roasted, toasted, or otherwise mutilated?
Not only do many of us not get enough magnesium to begin with, but we also experience some depleting factors. Stress depletes magnesium. Who among us is not stressed? Coffee and all diuretics deplete magnesium. And again, who, in this culture, does not drink coffee? Additionally, if you are one of those who are in the bathroom every five minutes, you may be depleting your magnesium levels.
Sweet things require magnesium for insulin production and utilization, and a magnesium deficiency can masquerade as diabetes or insulin resistance. How many people do you know who refrain from eating sweets? Again, probably not many.
A low thyroid can also deplete magnesium, and there are many subclinical cases of hypothyroidism across the nation. To say that it is subclinical means that the thyroid is low in actuality but appears normal by the testing that allopathic doctors do.
There are many different reasons why we are lacking in magnesium, and these have been just a few. Here are a few of the whole foods one could eat to make sure magnesium is included.
Food Sources of Magnesium
Unrefined grains, nuts, greens (spinach, for instances), wheat germ, cucumbers, almonds, legumes, chlorophyll in general (which is in all greens), celery, salmon, boiled beets,, green vegetables, sesame seeds, sunflower seeds, salmon, boiled swiss chard, raw pumpkin seeds, halibut, steamed broccoli, cooked kidney beans, cooked black beans, cooked navy beans, hard water. For more magnesium-rich foods see the charts and lists on this site.
If you decide that you are not able to eat these foods in their natural state, and you must supplement, be sure to talk with your doctor about how to do that. Calcium and magnesium need to be taken together in a certain ratio.
