Magnesium Health Watch

Dr. Michael Rozien, chairman of the Wellness Institute at the Cleveland Clinic has shown that multivitamins (despite some controversy) are key to baby boomers getting adequate nutrition.  This is partly due to the gap between the needed vitamins and minerals for the body, and what people actually consume through food.  He tells us what to look for in vitamin supplements:

“You want to look for a multivitamin that has less than 3,500 international units of vitamin A,” he said.

Buy a pill splitter, and take part in the morning, part at night, to improve absorption, he said.

Most Boomers need extra vitamin D, in the form of D3, as well, he said. Those under age 50 need around 1,000 IUs, while those over age 50 should get 1,200 IUs.

Two hours after taking their multivitamin and extra D, he recommends taking 600 mg of calcium two times a day, plus 200 mg of magnesium two times a day.

Last, he wants most of his adult patients to take fish oil, for the omega 3 fatty acids which benefit heart, brain and vascular health. Look for ones that offer 600 mg of DHA, he said. In his books, Roizen cautions patients to stay within his guidelines, and not fall for the “if a little is good, a lot must be better” mentality.”

The lowdown on multivitamins (yes, we need them).

Natural Health Remedies provides tips on detox and solutions to common health problems.   They provided details of their experience with the Ancient Minerals Magnesium Gel, a transdermal magnesium (applied through the skin, not orally) made from pure magnesium chloride.

The article makes an interesting point about magnesium deficiency.  Oftentimes, doctors only measure the magnesium in blood serum, but it doesn’t necessarily indicate the cellular levels of magnesium.  The intracellular magnesium levels  are where transdermal gel or oil applications are particularly effective.

Here’s how she describes her experience with magnesium gel:

“The gel has a silken consistency and I found it ideal to massage into the skin. I have had some stiffness in the muscles around my hips (probably as a result of too much sitting at my computer!) so I decided to massage the gel into my hip muscles and legs every morning. After a few days I noticed they were much less stiff and after using it every day for 4 weeks the stiffness and also the soreness I had in the muscle on the outside of my shin has completely gone.”

Natural Health Remedies & Detox: Magnesium Gel Magic – A Natural Health Remedy to Boost Energy & Health.

It’s easy to get ample magnesium from your diet if you know what to look for.  Foods like beans, lentils, nuts, seeds, whole grains and leafy greens are incredibly nutritious and packed with magnesium.

This article lists several great, magnesium-rich vegetarian recipes.   Here’s one to get you started:

Mediterranean Tomato, Lentil and Spinach Soup

Serve this hearty vegetarian soup with crusty whole wheat bread for a complete meal. I like the sharp and slightly salty addition of freshly grated good Parmesan cheese, but omit it if serving to vegans.

Ingredients

• 1 tbsp (15 mL) olive oil
• 2 stalks celery, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp (5 mL) dried basil leaves
• 1/2 tsp (2 mL) each dried oregano and thyme leaves
• Pinch each dried rosemary leaves, crumbled, and pepper
• 3 cups (750 mL) vegetable stock
• 1 can (28 oz/796 mL) diced tomatoes, including juice
• 1 can (19 oz/540 mL) lentils, drained and rinsed
• Juice of 1/2 lemon
• 3 cups (750 mL) fresh baby spinach leaves
• Freshly grated Parmesan cheese (optional)

Preparation
Heat oil in large saucepan over medium heat. Add celery, onion and garlic and cook until softened, about 5 minutes. Stir in seasonings, vegetable stock, tomatoes, lentils and lemon juice.

Bring to a boil, reduce heat and simmer covered for 5 minutes. Stir in spinach leaves until wilted, about 30 seconds. Serve with Parmesan, if desired.

Makes 8 cups (2 L), 4 servings.

More Information
Tomato Tip: If you have canned whole tomatoes rather than diced, an easy way to cut them up is using kitchen shears. Pour tomato liquid into soup (to avoid messy overflow) and cut tomatoes in the can.

Nutritional information
Per Serving: 280 cal, 20 g protein, 6 g fat, 42 g carb, 10 g fibre, 1265 mg sodium. Excellent source vit A, vit C, folate, niacin, thiamin, iron, phosphorus, magnesium and zinc. Very high source dietary fibre. Calories : 280

Welcome to Homemakers.com : Food & Nutrition : Satisfying magnesium-rich sources -.

We’re always on the lookout for magnesium-rich foods to recommend for meals and snacks.  Believe it or not, pumpkin seeds are a mineral-rich food you’ll find plenty of this time of year.   In addition to magnesium, pumpkin seeds are full of zinc, copper, manganese, phosphorous, protein and potassium.

Here’s are some suggestions for how to enjoy pumpkin seeds:

“Place them in a single layer on a cookie sheet and light roast them in a 160-170ºF oven for 15-20 minutes. Roasting them for a short time at a low temperature helps to preserve their healthy oils.

Enjoy your pumpkin seeds as a healthy snack or add them to a green salad. You can even grind them up to put in pesto or add them to your favorite cereal for extra nutrition. Store the seeds in an airtight container in the refrigerator. They will last one to two months.”

Pumpkin Seeds Offer Great Health Benefits | HULIQ.

The Nutrition Source at the Harvard School of Public Health is a great resource for learning about health supplements, nutritional supplements, and vitamins.

It gives information on healthy eating and drinking, including serving sizes.  It also talks about the best sources of fats, proteins and carbohydrates.  Finally, it addresses the pros and cons of vitamin and mineral supplements, warning consumers not to go overboard with multivitamins or mega-fortified vitamins.

As a start, here are their 8 tops for eating right:

1. Choose good carbs, not no carbs. Whole grains are your best bet.
2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.
3. Choose healthy fats, limit saturated fat, and avoid trans fat. Plant oils, nuts, and fish are the healthiest sources.
4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.
5. Eat more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.
6. Calcium is important. But milk isn’t the only, or even best, source.
7. Moderate drinking can be healthy—but not for everyone. You must weigh the benefits and risks.
8. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.

Vitamins – What Should You Eat? – The Nutrition Source – Harvard School of Public Health.