Magnesium & Whole Plant Diet GWilkerson06/19/2015 Plant Based Nutrition
What is Magnesium? The chemical element of atomic number 12, a silver-white metal of the alkaline earth series. It is used to make strong lightweight alloys, especially for the aerospace industry and used in flashbulbs and pyrotechnics because it burns with a brilliant white flame. Magnesium ions regulate over 300 biochemical reactions in the body being role as enzyme cofactors. They also play a vital role in the reactions that generate and use ATP, the fundamental unit of energy within the body’s cells. Without magnesium we couldn’t produce energy, our muscles would be in a permanent state of contraction, and we could not adjust the levels of cholesterol produced and released into the blood stream.
Why do we need it?
Magnesium: Why You Need It Magnesium may be the most overlooked mineral. It is an incredibly versatile and important nutrient that many doctors, nutritionists, and researchers believe is the single most important nutrient for human health. It appears to protect us from serious conditions most prevalent in the developed world, magnesium really is the “miracle mineral.” One of its most common uses is for alleviating constipation. It is also a natural calcium-channel blocker – many integrative medicine practitioners have used magnesium supplements to help lower blood pressure and maintain healthy blood pressure. We often hear about the importance of calcium for bones, magnesium is the other key mineral for healthy bones. Because so many people take calcium pills without magnesium, there may actually be a greater need for magnesium than for calcium in people who are most vulnerable to osteoporosis. It helps the heart muscle itself function better. Magnesium also helps protect blood vessels, which is where most of what we call heart disease actually happens. Magnesium is also a natural blood thinner, much like aspirin, so many doctors and researchers believe that it may help prevent heart attacks and strokes.
Where do I get it?
5 Awesome Sources of Plant-Based Magnesium to Give You Energy and More!
Sources of magnesium 1. Kelp Kelp has more than any other vegetable or seaweed. 2. Oats Oats are also jam-packed with magnesium. Since they’re also a great source of protein, fiber, potassium, and extremely satisfying, they’re a great grain to start the day out with. 3. Almonds and Cashews Almonds are one of the healthiest nuts to enjoy; they’re a fantastic source of protein, Vitamin B6, potassium, and magnesium. 4. Cocoa and Cacao Cocoa and cacao are two different forms of chocolate. Both are incredibly rich in magnesium, no matter which you enjoy. Though cocoa is heated and cacao is raw, they both offer more magnesium than most fruits and vegetables. 5. Seeds Hemp, chia, pumpkin, and sunflower seeds are four of the best sources of magnesium out of the nut and seed kingdom. Other foods to eat that are high in magnesium include:
All leafy greens Bananas Sweet Potatoes Winter Squash Other nuts and seeds (besides those mentioned) Coffee All whole grains Beans and Legumes Wild and Brown Rice Epsom Salt Deficiency
Up to 80 percent of Americans are not getting enough magnesium and may be deficient. Magnesium is a mineral used by every organ in your body, especially your heart, muscles, and kidneys. If you suffer from unexplained fatigue or weakness, abnormal heart rhythms or even muscle spasms and eye twitches, low levels of magnesium could be to blame. Most of it is stored in your bones and organs for many biological functions. Yet, it’s quite possible to be deficient and not know it, which is why magnesium deficiency has been dubbed the “invisible deficiency.” A serum magnesium blood test not very useful.
Conslusion
Anyone eating a whole food, plant-based diet is very likely getting enough magnesium and almost all other nutrients. Consuming a ‘vegan’ diet may leave one deficient in this mineral as well as others. Yes, there are unhealthy vegans. http://www.plant-strong-health-blog-by-gary.com/magnesium-whole-plant-diet/