Rachael Hannan explains why the mineral magnesium is essential in over 100 different processes in the body.

Magnesium is vital for optimum heart health, strong bones, a good memory, transporting nerve and muscle signals and converting foods into energy. A lack of it will lead to depression, migraines, attention deficit disorder (ADD), asthma, insomnia, muscle cramps and in serious cases, osteoporosis, leukaemia, arthritis and fibromyalgia.

Although vital for good health, it is the one mineral we in the developed world are deficient in. Research carried out in 1994 showed that 72% of women and 42% of men aged between 19 and 50 were magnesium deficient, as were 89% of females aged 16-18 years. The reasons for this deficiency are two fold.

Modern Farming Methods

Modern farming methods leach magnesium from the soil and currently, it isn't standard practice to replace it so today's food contains less magnesium than it did 50 years ago. Unless this problem is addressed and farming methods altered, the magnesium content of our food will continue to deplete. Going organic is one way of counter-balancing this problem.

Bad Dietary Choices

Our penchant for processed and refined foods is the predominant reason for the widespread magnesium deficiency in industrialised countries. Refined carbohydrates (white breads, pasta, pizzas, bagels, rice, biscuits, cakes etc) do not contain any magnesium unlike wholemeal breads, pasta and rice; nor do processed foods made of refined sugars and fats. Few of us can claim to have a daily diet packed full of fresh produce, pulses, legumes and wholegrains. If more of us could, then the widespread magnesium deficiency wouldn't be so severe.

Fizzy drinks, alcohol and cows milk also have an adverse effect on the body's magnesium levels. Alcohol and fizzy drinks encourage the body to lose magnesium via the urine., where as cows milk contains synthetic Vitamin D (calciferol) which acts as a magnesium magnet, drawing it out of the blood stream.

So what can you do?

Eat more of the following foods

Magnesium rich foods include rye; wild rice; green leafy vegetables (spinach, lettuce, chard, kale and spring greens); nuts and seeds (pumpkin, sesame, sunflower, pistachio, cashew, almonds, peanuts, hazelnuts, Brazil nuts, pecans, coconut); pulses and beans (lentils, lima beans, kidney beans, soya beans); bananas, avocados, garlic, prunes and dates.

Buy as much organic produce as possible

Organic food contains far more vitamins and minerals than non organic produce. For instance, organic tomatoes contain 23mg of magnesium, where as an equal quantity of non-organic tomatoes contains a mere 4.5mgs. Organic spinach contains 96mg, but an equal quantity of non organic spinach contains only 47.5mg. Click here for further comparisons.

Eat more raw and wholemeal food

Salads topped with roasted nuts and seeds are packed with life giving nutrients that far outstrip the magnesium content of over-cooked, limp, lifeless veg. Aim to eat a salad dressed with olive oil every day. Substitute lentils for potatoes, and always opt for brown or wild rice, rye or wholemeal bread and pasta. Prepare fresh food yourself, avoiding pre-packed sauces, ready-meals, biscuits, crisps and anything containing refined sugar and fat.

Watch your protein portions

Magnesium is instrumental in digesting protein and converting it into energy. However, our protein portions in the West tend to be excessive so as a result, the body uses up its magnesium reserves digesting the extra. As a general guide, the protein portion of each meal should never be larger than the clenched fist of the person eating it. The same applies to children.

Drink soya or rice milk instead of cow's milk

Instead of eating cow’s milk, try soya or rice milk. They do have a slightly different taste, but you will soon get used top it and notice the health benefits. If you cannot bear to give up cow’s milk, always buy organic milk.

Supplement?

As always, speak to your GP before making the decision to supplement. The recommended standard dose is 300mg a day, although many nutritionists feel an increase to 450mg per day would be better. Some nutritionists are calling for magnesium to be added to the water supply because magnesium is absorbed more easily if it is in soluble form, so bear this in mind when choosing your supplement.