Iron, potassium, folate and magnesium are just a few of the nutrients deficient in the general population. And that’s sad news as these nutrients are plentiful in whole, unrefined foods. If we are deficient, it’s an indication we are eating poorly.
Low dietary magnesium has been linked to diabetes and poor bone health, as well as several other disorders. Many of us, however, are not getting enough magnesium in our diets due to the amounts of highly refined foods we eat. Good food sources of magnesium include whole grains, legumes, nuts/seeds and green leafy vegetables.
In addition, thanks to some current popular diets, we are eating even less of the two major food sources of magnesium: lectin-containing foods, like legumes, and gluten-containing whole grains, like wheat.
Lectin and gluten are properties in certain foods that, in large amounts, can create digestive and other health complications. But unless you have celiac disease (and must avoid gluten), foods containing lectin and gluten can be eaten in small amounts for the benefit of the many other health-boosting properties they offer. Instead of avoiding these foods, cook them properly, perhaps pre-soak them, and eat them in smaller amounts at each meal.
Making sure your diet is rich in all nutrients also requires less focus on highly changed, human-made foods, and more priority on foods grown in nature. The less we tamper with a food, the more nutrients it will retain. And nutrients (vitamins, minerals, etc.) are the tools we need to sustain life; to help our bodies operate efficiently.
Choose a banana or an apple instead of a granola or sports bar. Avoid deli meats and more often opt for slices of plain roasted chicken or a boiled egg. Hard cheeses are a better choice than processed cheese spreads. Avoid eating so much “bread” (flour) and try a bowl of cooked whole grains occasionally. You get the idea.
If you are concerned about your magnesium intake, focus on leafy greens, nuts/seeds, whole grains and legumes. And as often as you can, try to make those food choices as close as possible to their original state – from the earth.
Bon appétit!
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.