Magnesium is the “master mineral” that is involved with 300 different metabolic process in the body.
Magnesium is necessary for the proper transportation of calcium across cell membranes.
Magnesium deficiency is the leading nutrient deficiency, affecting an estimated 80% of the population.
Causes of Mg deficiency:
- top soils that are depleted of minerals due to use of chemical fertilizers and pesticides.
- the typical American diet lacks magnesium rich foods.
- prescription medications can damage the digestive tract, causing malabsorption of minerals.
- processed sugar – it takes 54 Mg molecules to break down 1 sugar molecule
- fluoride that is added to water blocks the absorption of Magnesium
Signs of magnesium deficiency:
Poor heart health
High blood pressure
Type II diabetes
Magnesium rich foods are green leafy vegetables, nuts and seeds, legumes, whole grains, fish, dark chocolate, and bananas.
Magnesium supplements can help, but it’s better to take in the recommended minerals with a healthy, balanced diet.
The standard American diet, rich in meat, dairy and processed foods lacks magnesium, whereas plant based diets, consisting of all natural foods will easily provide the needed amount.
As and example, a 1/2 cup of quinoa and a banana contains about 50% of the daily recommended Mg needs.
The recommended daily amount of Mg is about 400 mg for an adult.