Magnesium and Potassium are hard to increase in my food plan, we all needs carbs -- carbs fuel the body and provide energy so that we can function. four components in food that can affect your blood sugar are Carbohydrates, Fiber, Protein, and Fats.
Magnesium is incredibly hard to track because it's found mostly in soil and water, in different concentrations. Depending on where you live, your drinking water might have a lot or none at all, and depending on where your veggies were grown, they might have a little or a lot. If you really think you're deficient in magnesium, talk to your doctor and get him/her to help you find out for sure. Also, your county Cooperative Extension office can help you find information about minerals in the water and soil. If you buy vegetables at a farmers' market or CSA, you can ask if they've have their soil tested recently and/or if they use magnesium soil additives.
One small but important tip; if you have a water softener, find out whether the "hardness" is due to calcium or magnesium. It could be that all you need to do to get enough magnesium is turn off the softener in the kitchen.
There are a few errors in the information posted about magnesium. I am therefore sharing this link since this seems to be a popular topic. Realize that the majority of evidence centers around magnesium as it relates to diabetes, cardiovascular disease and osteoporosis.
I think you will find this helpful and the studies are also referenced.
Without sufficient magnesium, the body accumulates toxins and acid residues & excessive calcium intake may include high blood calcium levels which can cause kidney stones & kidney problems, insomnia, muscle cramping,heart attacks, headaches, fatigue and high blood pressure. A person should eat foods high in both calcium and magnesium like sesame seeds or brazil nuts. (2 per day) Chocolate happens to contain magnesium, and a sudden craving may be a sign more magnesium is needed. PMS is mostly due to a magnesium deficiency.
Other foods with magnesium include , avocados, nuts, beans, bran, oatmeal, rice. Most fruits and vegetables are rich in magnesium. Magnesium deficiency can cause a number of problems, like cancer, kidney problems. Did you know that calcium causes the muscles to contract and magnesium causes them to relax & diet of highly processed foods promotes both obesity and a magnesium deficiency?
Diabetics are usually low in magnesium and magnesium helps in gloucose managment. As for me personally being insulin resistant I take 400MG of Magnesium daily, and 1,000 calcium ( 2 parts calcium to 1 part magnesium) & Vitamin D is necessary to enhance calcium absorption, but supplements are not recommended for those with kidney disease. Johns Hopkins University School of Medicine reported that low magnesium levels are an important risk factor for diabetes. Up to 80 percent of the U.S. population is suffering from a magnesium deficiency. The most important marker for impending heart disease is a low magnesium to calcium ratio in the cells. Other studies have shown that abdominal obesity is associated with low levels of magnesium, zinc, and vitamins C and E. Hope I helped in some way!
Fitness Minutes: (6,500)
217 4/13/12 10:23 A
This is an area of nutrition that is becoming a priority--regarding the need for additional research and understanding.
It appears that calcium education efforts has increased calcium intake. While magnesium intake remains somewhat poor. These 2 factors together may be one contributing aspect of developing type 2 diabetes.
Some studies have looked at food intake records, others have used serum blood levels for calcium and magnesium.
For now, I would suggest that it is important to meet one's calcium needs using lowfat dairy products and other calcium fortified foods. As it is also just as important to meet magnesium intake amounts. Key magnesium foods include primarily whole grains; dried beans, legumes, lentils; nuts, seeds, peanuts; and then some dark green leafy vegetables. Notice that I said to meet need, nothing needs to be excessive--for this can throw off the ratio needed.
Fitness Minutes: (14,729)
791 4/11/12 1:33 P
Hi there. I'm not sure about calcium intake affecting magnesium deficiency... am curious to hear what a dietician has to say about that.
What I have read quite a bit about is that although calcium intake in this country seems to be fairly good, the magnesium intake is lacking. I see a lot of people munching on cheese and drinking milk, but not so many eating spinach and almonds day to day. :)
There have been several studies done on magnesium supplementation and its effect on diabetes. Some of them show it can help control diabetes, but others have shown no effect at all. This leads me to believe that magnesium levels are just one part of the big puzzle as to why a person could be prone to diabetes... and if you eat a diet rich in vegetables (esp dark green leafy!) and fruits, this can only help to keep you healthy.
Fitness Minutes: (6,500)
217 4/11/12 11:09 A
Somebody suggested that too much calcium intake causes magnesium deficiency and this deficiency increase the diabetes type two risk. Is there such a correlation?
I do not think an average american consume "too much" calcium, I think they even consume less than they require. I do not think this claim make sense. Am I wrong?
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