Oct, 16

Get Your Magnesium



This vital nutrient can assist in a variety of biological functions and help ensure vibrant health.


Magnesium is an important mineral for overall health; it is necessary for over 300 bodily functions. Magnesium is critical for muscle and nerve function, maintaining proper blood pressure, protein synthesis, energy production, maintaining normal heart rhythm, and a wide variety of other very important factors. Needless to say, getting the proper amount of magnesium in your diet is very important. 


Unfortunately, as many as 80% of adults are deficient in this vital mineral, and as many as 65% do not get the daily recommended amount of magnesium. This is worrisome because magnesium deficiency is implicated in a wide array of health problems including hypertension (high blood pressure) and heart disease, osteoporosis, type 2 diabetes, and certain cancers. Magnesium deficiency can also lead to a deficiency of other nutrients, such as calcium, potassium, vitamin B1 and Vitamin K. 


Magnesium deficiency can have noticeable symptoms before they influence the progression of a disease. Some signs can be muscle spasms, anxiety, difficulty sleeping or poor digestion. Interestingly, low levels of magnesium can also lead to recurrent bacterial and fungal infections; this means getting proper levels of magnesium is a key component to your Kaufmann Diet regimen. 


Benefits of Magnesium


Certainly, in the interest of preventing disease longterm, you want to ensure that you are getting the proper amount of magnesium. There are a number of benefits, even in the short term, associated with getting the right amount of magnesium in your diet. 


Magnesium lowers blood pressure.

Magnesium has been shown to significantly reduce systolic and diastolic blood pressure levels in individuals with prehypertension.  Individuals with normal blood pressure do not experience a decrease in levels. 1 in 5 Americans is thought to have blood pressure levels that are too high. 


Magnesium improves PMS symptoms. 

Magnesium has been shown to reduce water retention, cramps, and irritability. 


Magnesium reduces insulin resistance and has benefits for type II Diabetes. 

This is important for anyone at risk for metabolic syndrome or Diabetes.  


Magnesium has benefits against depression and anxiety. 

In one trial, 450mg of magnesium was as effective as a certain anti-depressant medication. This is important; with the number of people on antidepressants and anti-anxiety medications, magnesium deficiency should certainly be considered. 


Kaufmann Diet-friendly Sources of Magnesium

Many people recommend supplementing with magnesium, and for some, this is likely a good option. However, getting magnesium via your diet is also likely a good option. Below are some foods that are rich in magnesium that are easy to incorporate into your diet. 


– Pumpkin seeds

– Spinach

– Swiss chard

– Quinoa 

– Almonds

– Cashews

– Avocado

– Salmon

– Broccoli

– Brussels Sprouts