Mighty Magnesium

Is your diet plant-strong and rich in pumpkin seeds, almonds, Brazil nuts, leafy greens like spinach and whole grains like oatmeal?  This is just a short list of foods rich in the mineral magnesium, a nutrient that demands attention when it comes to health and wellness. First, what is magnesium good for? Magnesium is required by virtually every cell in your body and is vital to more than 300 processes that sustain human health and function including muscle contraction and relaxation, blood pressure, immunity, sleep, and bone health to name a few.  

Magnesium deficiency is more common in the U.S. than you might expect, as most people have an inadequate dietary intake due to low intake of whole grains, leafy greens, beans, and nuts and seeds. Dietary surveys show that 70% of the population consumes insufficient magnesium most likely due to the overreliance on processed and refined foods which are poor sources of this mineral.

Even if your diet is adequate you may losing more magnesium than you are taking in because there are physical and emotional factors that can increase depletion of the mineral through urinary excretion. Some examples are high levels of stress and intense physical training. Low levels can also cause release of certain stress hormones in the body particularly the “fight or flight” hormone, norepinephrine, which increases under stress. So what is the result? For many people low magnesium could make it harder to maintain a healthy blood pressure and for others it could affect sleep – both of which are linked to magnesium’s role in muscle relaxation. If you have ever suffered from restless leg syndrome than low magnesium could possibly be the cause.

The easiest way to ensure you are getting enough magnesium is to include leafy greens, fruits like bananas, nuts, seeds, cacoa/cocoa, and beans on a daily basis.  The RDA for adult males is 400-420 mg/day and for women 310-320 mg/day. If you think you might be low in magnesium, before supplementing, take a look at your diet and see how you can boost your intake. To help you out, here is a short list of rich food sources followed by a tasty recipe:

1 ounce almonds: 80 mg

½ cup cooked black beans: 60 mg

1 cup spinach: 154 mg

1/8 cup pumpkin seeds: 92 mg

1 square dark chocolate: 95 mg

1 medium banana: 32 mg

1 cup cooked oatmeal: 61 mg

½ cup shelled edamame: 50 mg

Creamy Zucchini Pasta with Pumpkin Seeds

Serves 1-2

For the noodles:

2 small zucchini

For the sauce:

¼ cup raw pumpkin seeds

¼ cup shelled edamame

2 Tbs nutritional yeast

2 chopped garlic cloves

¼ cup chopped red pepper

¼ cup basil leaves

1 cup chopped fresh kale

2 tsp olive oil

as much nut milk or water as needed

1.     To make the noodles, slice the zucchini on a mandolin or spiralizer. Set aside in a big bowl.

2.     To make the sauce, blend all ingredients until smooth (adding water or nut milk until smooth).

3.     Massage the sauce into the noodles until evenly coated. Let them rest for a minute to soften and marinate.

4.     Enjoy! For even more magnesium sprinkle with a tablespoon of raisins.