Magnesium Sources
Calcium Variances:
Symptoms: Insomnia, anxiety, nervousness, depression, fatigue, muscle / joint pains, muscle spasms / cramps, high stomach acid, osteoporosis, seizures, birth defects, miscarriage, high blood pressure, irregular heart beat, cardiovascular disease, hemorrhagic stroke, aneurysms, PMS, dysmenorrhea (painful periods), rickets, higher risk for some cancers.
Magnesium Variances:
Symptoms: Irregular heart beat, cardiovascular disease, anxiety, insomnia, nervousness, fatigue, muscle / joint pains, osteoporosis, seizures, high stomach acid, asthma, high blood pressure, PMS, depression, sweating, muscle spasms / cramps, dysmenorrhea, angina, constipation, migraine / headaches.
Foods to eat to help Magnesium deficiency:
(DV = Percentage Daily Value)
#1: Bran (Rice, Wheat, and Oat)
Rice, Wheat, and Oat bran are great additions to breads and breakfast cereals like oats, rye, and buckwheat.
#2: Dried Herbs
Dried herbs are packed with vitamins and a healthy addition to almost any meal. Dried Coriander provides the most magnesium with 694mg (174% DV) per 100 gram serving, or 14mg (3% DV) per tablespoon. It is followed by Chives (160% DV), Spearmint (151% DV), Dill (112% DV), Sage (107% DV), Basil (106% DV), and Savory (95% DV).
#3: Squash, Pumpkin, and Watermelon Seeds (Dried or Roasted)
Great as a snack or in a salad, pumpkin, squash, and watermelon seeds are packed with magnesium.
#4: Cocoa Powder (Dark Chocolate)
Dark chocolate is becoming more popular and with good reason, long regarded as junk food dark chocolate is packed with vitamins and conferred health benefits. Cocoa powder provides 499mg of magnesium (125% DV) per 100 gram serving or 429mg (107% DV) per cup.
NB: careful of non beneficial foodstuffs added to chocolate. Keep chocolate as pure as possible – ie. 85% – 90% cocoa
#5: Flax, Sesame Seeds, and Sesame Butter (Tahini)
Flax and Sesame seeds are a great source of heart healthy oils and also provide a good source of magnesium.
#6: Brazil Nuts
#7: Sunflower Seeds
Sunflower seeds are the number one source of vitamin E, and a good source of thiamin. Sunflower seeds provide 325mg (81% DV) of magnesium per 100 gram serving, or 455mg (114% DV) per cup.
#8: Almonds and Cashews (Mixed nuts, Pine Nuts)
Nuts are great as a snack or as an addition to salads and soups. Almonds provide 286mg (72% DV) per 100 gram serving, or 395mg (99% DV) per cup. Cashews provide 273mg (68% DV) per 100 gram serving, or 352mg (88% DV) per cup. Pine nuts provide 251mg (63% DV) per 100 gram serving, or 339mg (85% DV) per cup. Mixed nuts in general provide 251 mg (63% DV) per 100 gram serving, or 361mg (90% DV) per cup.
#9: Molasses
A good substitute for refined sugar in cakes and breads, molasses is also a great source of magnesium.
#10: Dry Roasted Soybeans (Edamame)
Great as a snack or as an addition to salads, dry roasted soybeans are also a great source of magnesium. When boiled, edamame provides 64mg (16% DV) of magnesium per 100g serving, or 99mg (25% DV) per cup.
Calcium sources include Milk, Cheese, Yoghurt, Salmon, Sardines, Whole Grains, Cereals, Tofu, Soy Drinks, Sesame Seeds, Prawns, Broccoli, Ice Cream, Milk Chocolate, Nuts (Almonds, Brazil Nuts, Hazelnuts), Dried Figs