The role played by ‘supporting actors’ is many times under-rated. In the context of the minerals in our diet, this role is mainly played by Magnesium - the eleventh-most-abundant element in the human body. Like with all supporting casts, there is an intricate interplay of this salt with calcium, phosphorus, potassium and sodium chloride - and it is critical to achieve a balance, to optimise their absorption. The deficiency of this mineral in our diet was first discovered roughly 90 years ago. We now know that Magnesium is a critical ‘co-factor’, which needs to be present in over 300 bio-chemical actions in our body. Some people allude to it as the ‘Anti-Stress’ mineral.
As Magnesium has a key role in the production of energy within our cells, low levels of it can potentially contribute to fatigue and even depression. In fact low levels are associated with ill-health in almost all vital aspects of healthy life – from high Blood Pressure and chronic inflammation to serious abnormalities in reproduction, growth and development. The consequences of a prolonged deficiency can be quite serious. As a co-factor for over 100 enzymes involved in the control of blood sugar and glucose metabolism, Magnesium plays an important role in preventing Diabetes. As about 60% of Magnesium is stored in the bones and teeth, even a mild deficiency can lead to significant bone loss and accelerated Osteoporosis – further compounded by the fact that Calcium absorption is simultaneously impacted. Large sections of the population are at risk of being deficient without even knowing about it. Of particular concern are certain groups. In the elderly, the average intake drops by 25% or more. Other high-risk populations are people suffering from kidney, heart or lung disease, as well as those who are on excessive medication or low-protein diets. For anyone suffering from dehydration (due to Gastro-Intestinal disorders, long distance athletic sports, or consumption of excessive alcohol, sugar, caffeine or dietary fibre), replenishment of salts like Magnesium, as also potassium, sodium and phosphorous, is critical.
Tip of the Week
Consuming proteins with meals can enhance the absorption of both Magnesium and Calcium. Another tip for enhancing absorption is to consume fermentable carbohydrates, like those found in grains, dairy and fruit. In several countries research has shown that the drinking of highly mineralised spring water can reduce deaths from heart attacks by 10-20% (some countries are ‘naturally’ lucky). When considering Nutritional Supplements, rather than having Calcium and Magnesium separately, a good option is to go for a high quality combo - with a Calcium (Ca) : Magnesium (Mg) ratio of 2.5 : 1 ( e.g. 1000 mg of Ca and 400 mg of Mg, which is the Daily Value).
Nature’s Wonder Foods of the Week: Magnesium-rich Natural Foods
Vegetables, especially green leafy ones, along with nuts, seeds and legumes are probably the best bet for imbibing adequate levels of Magnesium. Amongst these, the top of the ladder is occupied by Spinach, Swiss Chard and Beet Greens - closely followed by Pumpkin Seeds, Turnip Greens and Squash. Seafood too has fairly high amounts of this mineral. Just one cup (cooked) of Leafy Greens can provide 157mg, or 39% of the Daily Value (DV). Similarly, 28 gm of nuts and seeds - of pumpkin, sesame or sunflower - may provide another 35% of the Daily Value. A cup of cooked lentils or beans provides upwards of 20-30% of Daily Value. To top it off, a single square of Dark Chocolate (29g) can provide another 95mg (24% DV). When possible, opting for ‘Whole Grains’ (brown rice, barley, buckwheat, quinoa and millet) can be another way of supplementing Magnesium levels. It is worthwhile remembering that only 40-50% of the Magnesium that we consume is actually absorbed - depending on our body-type and the quality of the source.
Registered Holistic Nutritionist (Canadian School of Natural Nutrition). For education purposes only; always consult a healthcare practitioner for medical conditions
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