Magnesium is an often ignored mineral; after all, how many of us have ever been asked “where do you get your magnesium?” But according to the National Institute of Health, “magnesium is needed for more than 300 biochemical reactions in the body” and whether we worry about heart health, bone health, blood pressure, diabetes or a multitude of other ailments, increasing our magnesium intake often proves to be beneficial.

A recent article published by the University of Connecticut School of Medicine stated that “the mineral content of magnesium in food sources is declining, and (…) magnesium depletion has been detected in persons with some chronic diseases. This has led to an increased awareness of proper magnesium intake and its potential therapeutic role in a number of medical conditions.” The same article also mentioned that in pregnant women, magnesium can help prevent eclampsia and preeclampsia (two pregnancy disorders), as well as leg cramps.

During pregnancy, magnesium needs increase, but not dramatically. Those who get at least 100% of the RDA as part of a balanced diet should get all the magnesium they need. It is important to note that magnesium is water soluble and will therefore be largely lost through blanching of green veggies or other magnesium rich foods. In general, it is a lot more healthful to eat these foods in their raw state.

Even anxiety and depression can be improved with more magnesium. Many years ago, when I was a stressed out law student and suffered from panic attacks and mild depression, I asked for my doctor’s advice assuming he would probably prescribe prescription drugs. Instead however, he told me to take magnesium supplements, and within a few days, I was feeling so much better I made sure to always get enough magnesium from food.

Again, like with most other nutrients, magnesium is very easy to obtain in a balanced raw food diet. Indeed, leafy greens, the cornerstone of many types of raw diets, are very good sources of magnesium just like any other chlorophyll rich food since magnesium is the chlorophyll molecule’s central atom.

Whole nuts and seeds are also good sources of magnesium. Certain types of water also contain magnesium, but since consistent amounts can generally only be obtained through the use of bottled water (and the massive quantities of petrochemicals that come with them), food sources are a much better option.

Deficiencies are hard to detect, but since magnesium rich food sources are nearly always very healthful and contain plenty of other beneficial nutrients, it is generally a good idea to include these ingredients in our daily meals.

Good sources of magnesium include:

• Various seeds such as pumpkin, flax and sesame (about 10% per tablespoon)
• Almonds (20% per ounce)
• Brazil nuts (5% per nut)
• Leafy greens (7% per cup)
• Avocados (15% per avocado)
• Bananas (8% per medium banana)
• Kelp (21% per 1/3 cup)

While data vary regarding raw cacao, it is generally considered to be a very good source of magnesium as well.

Recipes:

Guacamole with kelp

Guacamole is a fantastic food in many ways. Thanks to the nutrient rich avocado, it provides a wide spectrum of amino acids, vitamin A, C, E, B6, and K, thiamin, riboflavin, niacin, folate, pantothenic acid, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese, all of them in fairly large amounts. Adding kelp only raises the nutrient count while also providing iodine and calcium. This recipe is adapted from Brendan Brazier’s guacamole recipe in Thrive, and will provide nearly a third of our magnesium needs.

Ingredients:

• 1 avocado
• A few strips of kelp, finely chopped
• 1 small garlic clove, crushed
• 1 T tahini (optional)
• Squeeze of lemon
• Salt and fresh herbs to taste

Directions:

Mash all the ingredients together, and adjust the seasoning as needed. Serve immediately to prevent browning of the avocado.

Berry-Greens Smoothie

This recipe will win over even the most green smoothie skeptic. Since it uses dark fruits, the smoothie takes on a beautiful purple color, and the greens are unnoticeable. Per serving, this recipe provides 30% of our magnesium needs, as well as vitamin A (110%), vitamin C (220%), vitamin K (360%), folate (45%), manganese (81%) and much more.

Ingredients:

• 2 ripe large bananas
• 2 cups diced fresh strawberries
• 1 cup blueberries, fresh or frozen
• 1 cup frozen dark cherries
• 4 ounces spinach, or any other mild green
• Water, as needed

Directions:

Blend all the ingredients until smooth. This recipe makes enough for 2 people, or about 40 ounces.

Brazil nut milk

Brazil nut milk is a nutritional powerhouse, and is also very rich in selenium, a mineral that has been found to be beneficial to the prostate. It is good on its own, with raw cereal, or blended with fruits and cacao powder. A serving containing ¼ cup of Brazil nuts will provide 30% of the magnesium RDA, as well as nearly 1000% of the selenium RDA and a host of other nutrients.

Ingredients:

• 1 cup Brazil nuts, soaked
• 3 cups water
• 3 T agave nectar (other sweeteners such as dates work as well)
• Flavorings of choice (optional. I like to add a tablespoon of coconut oil).

Directions:

Blend all the ingredients very well until smooth, at least 1 minute in a high power blender.
Strain the liquid through a nut milk bag, and store in the fridge for about 4 days.