The Power of Magnesium

Let’s start out with an essential mineral that over half the American population is deficient in. Magnesium is the fourth most abundant mineral found in the body. It is a natural calcium channel blocker and helps lower blood pressure. Deficiencies in magnesium can manifest as insomnia, depression, poor digestion, cardiac arrhythmia and high blood pressure, just to name a few. The recommended daily requirement is 450mg. and therapeutic doses can be as much as 800 mg. in divided doses. Magnesium is found in many forms and it can be confusing as to which one to purchase. Magnesium glycinate is five times easier for the body to absorb than magnesium oxide, which is commonly found in multivitamins and other supplements. Shopping tip: You won’t find magnesium glycinate in the typical discount drugs or big box stores. You will have to go to a health food store or order online. Magnesium sulfate, more commonly known as Epsom salt is absorbed through the skin. Soaking in a tub of warm water with two cups of Epsom salt can soothe sore muscles, aid in wound healing, remove foot odor, and soften your skin. Used internally, Epsom salt can cause diarrhea. Epsom salt should not be used, however if you have an allergy to sulfur or are pregnant. Magnesium chloride can be found in a pill form or as a pain reliving spray. Magnesium malate plays a key role in energy production and can benefit athletes and people suffering from chronic fatigue and fibromyalgia. It is always best to get your magnesium from food sources. Magnesium rich foods include fish, beans, nuts, dark green leafy vegetables, dairy, avocados, bananas, and chocolate. Below is a sample menu that will give you well over your daily requirement and fill you up.

Breakfast: 8oz. plain yogurt with (40 mg.) with a medium banana (34mg.). Snack 2 oz. almonds (168mg.) Lunch: 1 cup of beans (pinto, kidney, black, navy)(110-135mg.) 1cup of cooked Swiss chard (150mg.) or turnip greens (32mg.) Dinner: 1 cup broccoli (40mg.) or green beans (34mg.) 1 medium potato with the skin (57 mg.) 3-4 oz. of beef, chicken or fish (22-27mg.) Black, green and herbal teas also have goo sources of magnesium.

This is just a snapshot of information to get you interested in putting more nutrition in your diet. For further reading, I suggest “The Miracle of Magnesium” by Dr. Carolyn Dean Websites: Mercola.com (article- Magnesium and it’s Health Benefits) and eatthismuch.com ( A nutritional guide for foods).

Margie LaFleur is a licensed massage therapist who has been in practice since 1991. She is passionate about nutrition consciousness and healthy living and is committed to encouraging others to be aware of their bodies and to maintain good physical health.  Margie LaFleur is the owner of LaFleur Healing Arts.

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