It’s the fall season and pumpkin and winter squashes are some of my favorite foods.
Their flesh and seeds are a bounty of nutrition. Pumpkin seeds are loaded with protein, almost 40 grams of protein per 1 cup of seeds. Pumpkin seeds are also a very good source of magnesium, iron, potassium, zinc, copper, selenium, manganese and also provide Vitamins A, B1, B2, B3, B5, B6, Folate, Choline, Vitamin E and Vitamin K.
Additionally, they are good source of tryptophan and magnesium which help the body relax and improve sleep.
I love nuts and seed and particularly pumpkin seeds. They are very good for you because they are a rich source of nutrients. Rarely do people harvest their own seeds from their pumpkin or there neighbors pumpkin. If you don’t save and eat them, you are wasting a very nutritious part of the pumpkin!!
So please, make the most of your pumpkin seeds this year. Use this great recipe provided by our very own Chef Karen.
All nuts and seeds offer more nutritional value when eaten raw but a treat like this recipe is a great alternative for a really healthy snack.
Fall Chaitober Roasted Pumpkin Seeds
Rinse your fresh Pumpkin seeds
Lay them out on a flat dish and dab excess water off of them
Pour into large mixing bowl
Lightly coat with Olive oil, about 1 TBS. for two cups, (just a light coating)
You may use any spice you wish, here are some examples make sure they are pure spices and no added sugar.
Apple Pie spice
Pumpkin Pie spice
Cayenne (optional, I like to spicing things up a little)
Sprinkle your choice of spice onto the seeds , toss them and coat them lightly but evenly
Then drizzle raw local honey all over the seeds, you are “coating” not “dredging” your seeds in honey so use just enough.
For 2 cups of seeds use about 1 TBS or so of raw local honey.
Lay your seeds out on a flat cookie sheet or baking sheet in a single layer
Roast in your oven at 350 degrees for about 15 min.
Turn your seeds over with a spatula
Roast for another 15 Min.
Check to see if they are roasting and not burning. The honey can burn easily.
Usually 30 min. in the oven serves up a lovely batch of seeds.
Now cool them and use a spatula and scrape along the bottom of the pan because the honey makes the seeds stick.
Add salt to your taste preference with a Himalayan salt mill.
Now take Vive Energy Spice Chai flavor mix and coat the seeds generously. Pour on top of the roasted seeds and stir them up or shake them in a bag or container. The Vive powder will stick easily to the roasted seeds.
The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor. Before exercising get your doctors approval.
I had the opportunity to work at a cycling event recently. As many riders from the 80 mile mountainous ride were coming in, one serious cyclist came to our booth and said “I need calories, please anything”. Obviously, we hooked him up with a Vive!™ shake. He chugged it and then another half of one 10 minutes later. He explained that 15 miles back he had bonked (depleted glucose and glycogen stores causing extreme muscle weakness) coming up the last hill. Can bonking be prevented or delayed nutritionally? Yes absolutely!
Certainly training is essential for endurance particularly to push back the anaerobic threshold so you don’t bonk as easily, however the role of your nutritional intake is 3 to 4 times more important than any other part of your regimen. Many runners and cyclist will take glucose gels and electrolytes drinks during their event to replenish their lost blood sugar and electrolytes, which is necessary. Some will add supplements containing L-Tyrosine, L–arginine and Beta Alanine to aid performance and they can help. However, to turn glucose, fat and protein into readily available energy is a highly complex process that involves many metabolic actions requiring enzymes, and the cofactors and factors, vitamin and minerals. In the metabolic pathway many vitamins and minerals are necessary to convert the energy source (foods) into energy molecules such as Phosphocreatine, ADP and ATP. Additionally the antioxidants contained in vegetative foods is very important at protecting muscle cells from the heavy oxidative damaged caused by intense exercise. They help speed up recovery as well.
You cannot overcome a nutritionally poor diet with supplements. However you can supplement a nutritionally rich diet and increase performance potential. Refined and processed foods are nutrient thieves. They deplete your body of more nutrients than they provide.
Nutrients (factors and co-factors) and their effects on energy metabolism pathways.
Enzymes are required to make energy and cannot do their jobs without factors and cofactors! If you do not get the nutrients from your diet the body robs them from muscle and organs to produce the energy you demand. Continued nutrient depletion leads to slower recover and less than optimal performance potential and eventually illness and disease. Vive!™ provides an abundance of factors and co-factors!
Vitamins Thiamine (B1)
B1 is an essential cofactor (required for enzymes to do their job) in the conversion of carbohydrates to energy. B1 is needed for normal muscle function. Riboflavin (B2)
B2 is a cofactor and helps in the release of energy from fats and carbohydrates. B2 is part of the flavin adenine dinucleotide (FAD) oxidation reaction in the cell to make energy. B2 is very important in the conversion of fat to energy.
Nician, Nicotinic acid, B3
B3 is a cofactor and is transformed into nicotinamide adenine dinucleotide (NAD) and NADP, which play a key role in cellular energy production.
Pantothenic acid (B5)
B5 plays an essential role in the Krebs cycle (one of three energy major energy pathways) as a component of coenzyme A (a critical enzyme needed to make energy). Pyridoxine B6
B6 helps in the release of energy from carbohydrates fats and proteins. B6 is used as a cofactor mainly in protein and amino acid metabolism and is involved in over 100 enzymatic reactions.
B7 is a cofactor involved in metabolism of fatty acids, amino acids and utilization of B vitamins.
Folic acid, Folate (B9)
Folates function as a family of cofactors required for methylation reactions. Folate is essential for metabolic pathways involving cell growth and replication.
B12 is essential for metabolism of fats and carbohydrates and the synthesis of proteins. B12 is required for folic acid metabolism.
Vitamin C is essential for synthesis of carnitine (carnitine transports long-chain fatty acids into mitochondria). Vitamin C increases can triple the absorption of non-heme (iron from plants) iron and the synthesis of cortisol.
Calcium is essential for the contraction of muscles and activation of nerves. Calcium activates a series of reactions including fatty acid oxidation for use in the mitochondria. Phosphorus
Phosphorus is a structural component of the nucleotide coenzymes creatine phosphate, nicotinamide adenine dinucleotide (NAD) and adenosine triphosphate (ATP). All of which are required in the mitochondria for energy to be produced. Magnesium
Magnesium is essential for the relaxation of muscles and nerves. Magnesium is used in over 300 enzyme reactions. Required by all enzymatic reactions involving the energy storage molecule ATP. Trace minerals
Cooper is involved in the making of some enzymes. Copper is also involved in iron metabolism. Chromium
Chromium promotes insulin action, thus promoting glucose (blood sugar) uptake by the cells. Iron
Iron is essential in hemoglobin for transporting oxygen and for storing oxygen in the muscle and releasing it when needed during muscle contraction. Iron facilitates the transfer of electrons in the cell energy pathway and is important in ATP actions. Manganese
Manganese is a cofactor of several enzymes involved in metabolism of carbohydrates and gluconeogenesis. Gluconeogenesis is the making of glucose from non-carbohydrate sources. It involves the tearing down of muscle to turn certain amino acids and glycerin into glucose. This begins when you bonk as glucose and glycogen stores are depleted. This is very hard on the body and you want to avoid it. Zinc
Zinc is an essential part of more than 100 enzymes, some of which are involved in the cell energy pathway.
If you want to optimize your performance, beginning today you need to ensure you are adding a bounty of nutrients to your nutritional stores daily. Ideally, you should be eating a minimum of 7 servings of vegetables, 3 servings of fruits, beans, nuts, seeds, and limited whole grains. Vive!™ boost your performance potential by giving you a bounty of energy producing and recovery enabling nutrients!
Additionally, if you are meat eaters include free range lean meats, wild caught fish, free-range organic poultry and eggs. Anytime you can make your food selections organic, wild caught and free range you reduce the risk of contamination from pathogens and potentially increase your nutritional intake.
This website can give you a great list of which foods are the best sources for which nutrients. http://www.whfoods.com/nutrientstoc.php
Eat great to perform great.
Wally Bishop C.N.C. WebND
I commonly hear fellow athletes or my clients complain of muscle cramping, muscle fatigue and a lack of good sleep. They seldom think they could be deficient in magnesium. However, odds say it may be! They up their magnesium and issues are solved in many cases.
Magnesium is a macro-nutrient, which means we need more of it than some of the other minerals and we need magnesium daily. Minerals are critical for our health, however magnesium is required in over three hundred (300) different body functions making it a mineral you need readily available in your body.
Of all the minerals, it is my opinion that for Americans, magnesium seems to be one of the most important because it is required in so many body functions. You can go several days or even weeks before needing certain vitamins, however you must have some intake of most minerals at least every couple of days. If you are really active, ill or sweating a lot you will need them everyday. Minerals are used by the body and excreted easily. If you are using diuretics, exercising intensely or sweating profusely, a diet deficient in the electrolytes, magnesium, potassium, sodium and chloride can cause severe health problems requiring a sudden need for emergency medical treatment.
How Does a Magnesium Deficiency Affect the Body?
Do you get adequate magnesium in your diet? More than half of Americans are deficient in magnesium and some sources say nearly 80% of Americans are deficient.
Most troubling is the result of a study of 7,764 people over 10.5 years. It found those with the lowest magnesium levels have a much greater risk of dying from ischemic heart disease “Men and women whose urinary magnesium was among the lowest 20% of subjects had an increase in the risk of ischemic heart disease that was 60% higher than the remainder of the participants, and a risk of fatal ischemic heart disease that was 70% higher. Additionally, magnesium helps inhibit platelet aggregation and enhance the synthesis of nitric oxide, which helps relax the blood vessels. Furthermore, increased magnesium intake has been associated with a lower risk of diabetes—a disease that significantly elevates the risk of cardiovascular disease.
Magnesium is a nutrient that is essential to more than 300 activities in our bodies. Magnesium provides your muscles the ability to relax, it moves calcium out of your blood and into bones, it is required to keep blood circulating and the heart beating and it is essential to keep your nervous system and brain healthy. It also helps reduce anxiety.
If you have muscle cramps, particularly at night, the odds are great that you may be lacking magnesium; if you have trouble sleeping you may be low in magnesium, if you are fatigued it could be a lack of magnesium. If you have high blood pressure it may be due to insufficient magnesium, if you are diabetic, low levels of magnesium may be involved, magnesium is critical for carbohydrate fat and protein metabolism to create energy. Magnesium helps keep the heart in a healthy rhythm and is necessary for cellular reproduction.
Magnesium is required for good bone health. Magnesium moves calcium out of the blood and into bones making them stronger. In fact, a large percentage of the magnesium in your body is in your bones. Magnesium is critical for heart health. It helps blood vessels relax reducing blood pressure and is also required to make certain detoxing compounds and for a strong immune system.
The role magnesium plays in the body is so diverse that it is difficult to find a body system that is not affected by magnesium deficiency. Our immune system, cardiovascular system, digestive system, nervous system, muscles, kidneys, liver, hormone-secreting glands, and brain all rely on magnesium for healthy metabolic function.
What Affects Magnesium Absorption?
Magnesium absorption is reduced by many factors including colas, coffee, salt and caffeine. Also certain medications like diuretics will deplete magnesium from our bodies. Refined and processed foods also deplete our bodies of magnesium.
To ensure you get adequate magnesium daily, a diet rich in a variety of foods is key. The NutriBullet unlocks nutrients in a way other blenders or juicers cant can’t so load it up with magnesium rich foods every day.
The contents of this blog are not and should not be considered as medical advice. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.
In today’s world of exotic fruits, mushrooms and strange vegetables, it is easy to over look less sexy foods. In the nutritional circles and functions I attend the buzz is around exotic fruits, herbs, vegetables and mushrooms such as Gojo Berry, Lucuma, Maca, Astragalus, Ho Shu Wu, Rishi and Chaga etc... These are just the tip of the iceberg in the über ( highest, elite ) super foods family that gets everyone’s attention. All of these have powerful health restorative properties. However, natures most nutrient dense super food is sitting right in front of us everyday. Because it’s parent source is so common, it is over looked by many. You may not even know about it until now.
Many people eat it every week, however not in the form that provides super dense nutrition that can truly help restore health and in many cases reverse adverse health conditions. In fact, it is so powerful it is used medicinally to treat high cholesterol, high urine calcium and diabetes. So, have you got an idea what food I may be talking about. I’ll give you a hint; its tan, brown and black in its natural form, it is a staple for certain cultures and it can be made into flour, cheese, wine, beer, liquor and eaten whole. Do you know what it is? It has a slightly sweet and nutty flavor, you can put it on almost any food or eat it by itself.
I have a client that is missing a few feet of intestine, 1/2 of their colon, 1 kidney, has COPD and is on oxygen most of the day, adrenal failure and heart issues. The past few months she has been eating this food in large quantities and for the first time in several years her health is improving. She was having reoccurring pneumonia and bronchitis and now her immune system is functioning at a much higher level. She can actually do light house work without the oxygen, and can enjoy the outdoors again. Her doctor was amazed that she is building health now previously he told her she would continue to get worse and eventually it would take her life. This tells you just how powerful food is to our body.
What if I told you that the bran and the germ from rice is the single most nutrient dense food in the world. Would you have guessed that rice bran and rice germ is the food I am talking about? Probably not. It takes 20 to 30 pounds of brown rice to make one pound of the rice bran and rice germ. Ounce for ounce no other single food has as deep and rich of a vitamin, mineral, essential fatty acid, enzymatic, phytonutrient and antioxidant content.
Rice bran and rice germ ( for brevity sake rice bran) is hypoallergenic and is gentle enough for even infants yet a super powerhouse of health ( in depth detail ) for adults!. The bran and germ of the rice is where about 85% of the nutritional power of the rice kernel is stored. The bran part of rice is extremely nutrient dense. Only recently, technology has developed methods for stabilizing the healthy oils in rice bran and germ. An enzyme in the bran causes the oil in the bran to go rancid very quickly. Now the bran of the rice kernel can be removed and stored for a longer period without damaging the super nutrition contained in the bran part of the rice kernel.
Rice bran has many health promoting benefits as well as providing an abundant source of energy. Several studies have shown that rice bran has cholesterol lowering abilities, blood sugar stabilizing ability for type I and type II diabetics. Furthermore a *study stated that ” Diseases in which preventive and/or nutraceutical effects have been detected include: cancer, hyperlipidemia (high blood cholesterol), fatty liver, hypercalciuria ( high concentrates of calcium in the urine), kidney stones, and heart disease. In addition, rice-bran products may have potential applications as nutritional ingredients in the context of their utility in functional foods.” Source: Jariwalla RJ. California Institute for Medical Research, San Jose, CA, USA.
Stabilized rice bran is the new super natural health super food! Rice bran contains an amazing array of advanced nutrients and antioxidants which assist you in maintaining your overall health. The nutritional value of rice bran is vastly superior to other brans and works with your body naturally for optimal vibrant health.
Studies have shown rice bran has over 100 antioxidants & co-factors. Stabilized Rice bran has just about all the essential vitamins and minerals you would ever need for natural health maintenance, weight management and instant energy.
Rice bran is superior – it has an astounding quantity of other healthy nutrients such as phytosterols, polysaccharides, beta-sitosterol, natural fiber, Vitamin E complex, plus a large complement of B vitamins. Rice bran also boasts an array of essential vitamins and minerals, gamma oryzanol, plus it is a good source of Omega 3 & Omega 6.
Rice Bran In Your Diet:
Full Amino Acid Profile
Quality Omega-3 & Omega-6 Fatty Acids
Powerful Antioxidants including:
IP6 (Inositol hexaphosphate)
Tocotrienols (complete forms of vitamin E )
Protein — Stabilized rice bran has easily digested, hypoallergenic essential amino acids that are necessary for building human protein. These include Tryptophan, Histidine, Methionine, Phenylalanine, Threonine, Isoleucine, Lysine, Valine, and Leucine.
Complex Carbohydrates — unlike simple carbohydrates which can add to blood sugar and fat storage problems, healthy complex carbohydrates like those found in stabilized rice bran have a “low glycemic index” which means that they don’t cause spikes in your blood sugar. In fact, stabilized rice bran has been found to help normalize blood sugar. One ounce of rice bran has less than 1 gram of carbohydrate.
Fiber — Stabilized rice bran has soluble and insoluble fibers necessary for optimum digestive health, blood sugar regulation, lowered cholesterol, and the prevention of diabetes and heart disease.
Essential Fatty Acids(EFAs) — Omegas 3, 6 & 9 help to strengthen cellular membranes (so the bad stays out and the good stays inside cells). They also help with energy production (eliminating fatigue); transporting oxygen to the cells; removing waste from the cells; regulating hormones; reducing inflammation, pain and stiffness; reducing LDL “bad” cholesterol & increasing HDL “good” cholesterol, not to mention, improving your complexion, mood, memory & concentration!
Enzymes — including Glutathione Peroxidase, Methionine Reductase, Polyphenol Oxidase, energy enhancing, immune boosting CoQ10, Aspartate Amino Transferase Isozyme AAT-1 & AAT-2, Catalase, and Superoxide Dismutase (SOD), which is an especially powerful antioxidant.
Tocotrienols & Tocopherols (Complete Vitamin E family) — Tocols as a complete group are much more powerful than regular vitamin E. They are great for your cardiovascular system, your immune system, and your complexion! Stablized rice bran contains α-Tocopherol, β-Tocopherol, γ-Tocopherol, δ-Tocopherol, αTocotrienol, β-Tocotrienol, γ-Tocotrienol, δ-Tocotrienol, Desmethyl-tocotrienol, and Didesmethyl tocotrienol.
Phytosterols and Sterolins (phytosterols glucosides) — These are natural phytonutrients with healthful properties that range from helping to fight free radicals, prevent cancer, reduce blood sugar and blood lipid levels, lower cholesterol and ease menopausal symptoms. Stabilized rice bran contains β-Sitosterol, Campesterol, Stigmasterol, Δ5-Avinasterol, Δ7-Stigmastenol, Sterol glucoside, Acylsterol glucoside Oligoglycosylsterol, Gramisterol, Monoglycosylsterol, Dimethylsterol, Cellotetraosylsitosterol, Branosterol, Isofucosterol, Obtusifoliol, Sitostenol, Methylsterol, 28-Homosteasteronic acids, β-Amyrin, 28-Homotyphasterol, Citrostadienol, and 6-Deoxycastasterone,
Calcium — which helps build strong bones, teeth and muscles; promotes healthy nervous system; has a calming effect on the nervous system; helps with proper functioning of the heart, muscles, and nervous system; and plays a role in maintaining normal blood pressure, regulating blood clotting, preventing cancers of the digestive tract and decreasing mood swings, food cravings, and the pain, tenderness and bloating associated with premenstrual syndrome.
Magnesium — which is an essential element for proper functioning of the nervous, muscular and cardiovascular systems. It also helps with nerve and muscle functioning, helps relieve cramps and PMS, aids in bone formation, regulates heartbeat and helps to normalize blood pressure.
Potassium — which helps to regulate fluid balance, heart rhythms and blood pressure and helps with mental function by sending oxygen to the brain. It is required for the proper functioning of the heart, kidneys, muscles, nerves, and digestive system.
Gamma Oryzanol Complex — this amazing anti-mutagenic group includes Campesterol Trans-ferulate, Cycloartenol Trans-ferulate, Cycloartenol Cis-ferulate, Cycloeucalenol Trans-ferulate, Cycloeucalenol Cis-ferulate, Stigmasterol Trans-ferulate, 24-Methylenecycloartanol Trans-ferulate, 24-Methylenecycloartanol Cis-ferulate, β-Sitosterol Trans-ferulate, β-Sitosterol Cis-ferulate, β-Sitostenol Trans-ferulate, β-Sitostenol Cis-ferulate, Stigmasterol Cis-ferulate, Stigmastenol Cis-ferulate, Campesterol Cis-ferulate, Cycloartanol Trans-ferulate, Cycloartanol Cis-ferulate, Stigmastenol Trans-ferulate, 24-Methylcholesterol Trans-ferulate, and 24-Methylcholesterol Cis-ferulate. These help boost immune response, reduce inflammation, increase energy, metabolize glucose, regulate blood sugar, and more!
Polyphenols — including Ferulic acid, α-Lipoic acid, Methyl ferulate, ρ-Coumaric acid, ρ-Sinapic acid, Isovitexin, Proanthocyanidins. These have been shown to assist the immune system and to reduce the risk of cancer and cardiovascular disease.
Metal Chelators — including Magnesium, Manganese, Phosphorous, Potassium and Inositol Hexaphosphate (IP6). Getting heavy metals out helps to make sure that antioxidants don’t “turn to the dark side” and become pro-oxidized free radicals.
Carotenoids — Very effective free radical scavengers including Lutein, α-Carotene, β-Carotene, Lycopene, Zeaxanthine, and Crytocyanthine.
B-Vitamins & Vitamin-like substances — including Thiamin, Riboflavin, Niacin, Pantothenic acid, Pyridoxine, Betaine, Dimethyl glycine, Inositol, Biotin, Choline, Folic acid, and Phytates. These can help prevent cancer and prohibit cholesterol buildup, support adrenal function, calm and support the nervous system, and aid in key metabolic processes.
Polysaccharides — including Cycloartenol-ferulic acid glycoside, Diferulic acid complex, Diferulic acid-calcium complex, Hemicelluloses, Arabinogalactan, Arabinoxylan, Xyloglucan, Proteoglycan, Glycoprotein, Arabinofuranoside. These are known to help immune function lower blood pressure, lower cholesterol, and increase coronary artery capacity.
Phospholipids — including Phosphatidylserine, PhosphatidylCholine, Phosphatidylethanolamine, Lysophophatidylcholine, Lysophosphatidylethanolamine. Phospholipids helps support the growth and renewal of cellular membranes, forming an important barrier to filter toxins out. They also act as cellular antioxidants when free radical “bullets” try to penetrate the cell. Phospholipids are also thought to prevent depletion of the neurotransmitter choline, improving mental focus, brain function, and both mental and physical stamina.
*Study: Rice-bran products: phytonutrients with potential applications in preventive and clinical medicine. Jariwalla RJ. California Institute for Medical Research, San Jose, CA, USA.
Rice bran research on it effects in preventing, reducing and managing high cholesterol and diabetes.
There are many nutrients most Americans are deficient in. Studies show that the standard American diet is deficient in at least 9 essential nutrients; Vitamin A, Vitamin C, Vitamin E, Vitamin D, Fiber, Calcium (debatable), Magnesium, Potassium and Omega 3 Fatty Acids. Of these do you know which ones you need every day or maybe a better question is which ones could cause you health problems the quickest if you do not get them daily?
Our body needs literally thousand of nutrients to promote vibrant health, however other than water, certain minerals are needed every day, particularly if you are very active. Trace minerals are just as essential as major minerals; they are just required in smaller quantities. Without minerals, vitamins are useless in the body. Vitamins need enzymes for many of their functions. Enzymes require minerals to do their work, in this sense they are co-factors. Enzymes cannot work without minerals (co-factors), and each enzyme is designed to work with a particular co-factor. If the particular co-factor is not present the enzyme will simply sit around watching You Tube, sorry, my weak attempt at humor. OK, how about the enzyme can do nothing, it is useless.
Of the minerals, it is my opinion that for Americans, magnesium seems to be one of the most important because it is required in so many body functions. A large percentage of Americans are lacking adequate magnesium. You can go several days or even weeks before needing certain vitamins, however you must have some intake of most minerals at least every couple of days. If you are really active, ill or sweating a lot you will need them everyday. Minerals are used by the body and excreted easily. If you are using diuretics , exercising intensely or sweating profusely, a diet deficient in the electrolytes, potassium, sodium and chloride can cause severe health problems requiring a sudden need for emergency medical treatment.
Caution: Do not drink extremely large quantities of water in a short period of time without replacing your electrolytes. A radio station sponsored a water drinking contest a few years ago. One participant drank almost 2 gallons of water over a period of approximately an hour and a half, she died from an extreme loss of electrolytes. Get those minerals every day.
How Does a Magnesium Deficiency Effect the Body?
Do you get adequate magnesium in your diet? Almost two thirds of Americans are deficient in magnesium, a nutrient that is essential to more than 300 activities in our bodies. Magnesium provides your muscles the ability to relax, it moves calcium out of your blood and into bones, it is required to keep blood circulating and the heart beating and it is essential to keep your nervous system and brain healthy.
If you have muscle cramps, particularly at night, the odds are great that you may be lacking magnesium; if you have trouble sleeping you may be low in magnesium, if you are fatigued it could be a lack of magnesium. If you have high blood pressure it may be due to insufficient magnesium, if you are diabetic, low levels of magnesium may be involved, magnesium is critical for carbohydrate metabolism. Magnesium helps keep the heart in a healthy rhythm, is necessary for protein synthesis and cellular reproduction.
Magnesium is required for good bone health. Magnesium moves calcium out of the blood and towards bone. In fact a large percentage of the magnesium in your body is in your bones. Magnesium is critical for heart health. It helps blood vessels relax reducing blood pressure and it helps lower triglyceride levels in your blood. Magnesium is also required to make certain detoxing compounds and for a strong immune system.
What Affects Magnesium Absorption?
Magnesium absorption is affected by many factors. Cooking by submersion in water will leach magnesium and other minerals from the food source. Eating a combination of cooked and raw vegetables will maximize your magnesium intake. Steaming or raw is better (legumes must be cooked). Excessive calcium and zinc intake can cause a magnesium deficiency. Magnesium absorption may be reduced by gastrointestinal disorders such as irritable bowel syndrome, the use of laxatives, chronic diarrhea, oral contraceptives, high caffeine intake, over exercising, diabetes, advanced age and alcoholism.”
In addition, taking certain diuretics specifically Lasix, Bumex, Edecrin, and hydrochlorothiazide, certain cancer medications like Cisplatin and certain antibiotics such as Gentamicin, and Amphotericin also interferes with magnesium absorption.
Magnesium may play a role in the prevention and/or treatment of the following health conditions and symptoms:
Congenital heart disease
Congestive heart failure
Coronary artery disease
Hypertriglyceridemia (high triglyceride levels)
Inflammatory bowel disease
Systemic lupus erythematosus
Sensitiveness to noise
Cramps in the toes, feet, legs or fingers
How Much You Should be Getting Daily:
If you get too much the body will excrete it through your waste. This is why magnesium is used as a very safe laxative such as milk of magnesia. The Recommended Dietary Allowances for magnesium, set in 1997 by the Institute of Medicine at the National Academy of Sciences, are as follows:
males and females, 1-3 years: 80 milligrams
males and females, 4-8 years: 130 milligrams
males and females, 9-13 years: 240 milligrams
males, 14-18 years: 410 milligrams
males, 19-30 years: 400 milligrams
males, 31 years and older: 420 milligrams
females, 14-18 years: 360 milligrams
females, 19-30 years: 310 milligrams
females, 31 years and older: 320 milligrams
pregnant women, 18 years or younger: 400 milligrams
pregnant women, 19-30 years: 350 milligrams
pregnant women, 31-50 years: 360 milligrams
Excellent Food Sources include:
Swiss chard, kelp, millet, salmon, halibut, rice bran, oat bran, buckwheat, bulghur wheat, quinoa, brown rice, spinach, squash, soybeans, turnip greens, green peas, pumpkin seeds, cucumbers, sunflower seeds, cashews, dark chocolate, almonds, black beans, pinto beans and navy beans. For more foods and their magnesium content check out this USDA list.
Make sure get your daily magnesium, you might be amazed at the health benefits it will provide for you.
Wally Bishop C.N.C.
This contents of this blog is not and should not be considered as medical advise. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.
Are you getting the nutrients you need to build healthy bones? We are encouraged via television and magazine adds to get more calcium by consuming more milk, yogurt and cheese (goat or sheep products are better for you) to build healthy bones. It takes a lot more than calcium to build healthy bones. Let’s not forget that greens such as, broccoli, chard, watercress and spinach and beans, nuts, seeds and grains are also great sources of calcium and other nutrients that are important for bone health.
Recent studies put into doubt that dairy products help protect our bones from calcium loss, in fact dairy foods may be a contributing factor in bone loss. A little shocking isn’t it? Excessive calcium intake can cause milk alkali syndrome. There is a lot of supporting scientific evidence on theses issues.
If you want to improve your bone health and increase your bone density, make sure your diet and lifestyle include the following;
Exercise on a regular basis particularly weight-bearing exercises
Avoid soft drinks
Reduce your sodium intake, sodium leaches calcium from bones
Vitamin C- 90 mg’s to 2000 mg’s- found in abundance in many fruits and vegetables
Vitamin D3- 10 mcg’s to 50 mcg’s, sunshine is your best source
Vitamin K- 120 mcg’s, is found in abundance in leafy greens
It seems one of the really important links in bone health that is over looked is the mineral strontium. Strontium is like calcium in structure however it is a denser and heavier mineral and acts much like calcium in our bones. Another critical and often overlooked mineral is magnesium. Most Americans are deficient in magnesium. Magnesium is critical in calcium absorption. Magnesium keeps calcium from being deposited into soft tissues causing damage to organs such as the heart and kidneys. The proper intake ration is 2 to 1 calcium to magnesium intake. For example, a 1300 mg total calcium intake from all foods and supplements and 650mg’s in magnesium intake from all foods and supplements daily.
It is best to get these nutrients as they occur in foods. Many foods today are fortified with calcium, Vitamin A, Vitamin C and Vitamin D. Over consumption of calcium and Vitamin A from supplements can cause serious health consequences. Calcium is of particular concern because it is the primary ingredient in anti-acids and is heavily fortified in many processed foods. The excessive intake of calcium can cause magnesium deficiency and milk alkali syndrome.
Include a wide variety of foods in your diet, particularly foods from vegetative sources for optimal health.
The information contained in this document is for informational purposes only and is not intended or implied to be a substitute for professional medical advice. Product statements made have not been evaluated by the Food and Drug Administration. The information and products listed are not intended to diagnose, treat, cure or prevent any disease. Never quit taking medications unless directed to do so by your doctor. Always consult with your Doctor before making any changes to your health regimen especially if you have health-related problems or conditions.