Magnesium's Role in Your Diet
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| Tue, 05-27-2008 - 4:22pm |
You've probably heard a lot about calcium, sodium, and potassium — but what, if anything, do you know about magnesium and its part in a balanced diet? Magnesium is a mineral necessary for more than 300 biochemical reactions in the body. It is used by every cell and is important for maintaining heart rhythm, nerve function, metabolism, and bone strength.
According to the National Institutes of Health, surveys indicate that many Americans don't consume enough magnesium — despite the fact that this important mineral is plentiful in many whole foods (like milk, nuts, fish, and whole-grain breads). Insufficient magnesium intake is linked to cardiovascular disease and diabetes.
The South Beach Diet emphasizes a balanced meal plan consisting of nutrient-dense whole foods, which are generally good sources of magnesium. On the other hand, magnesium is notably absent in refined flour — yet another reason to avoid processed foods.
Here are a few good sources of magnesium. Unless noted, these foods can be enjoyed on all Phases of the South Beach Diet.
Avocado
Almonds
Cashews
Halibut
Hummus
Lentils
Nonfat, plain yogurt
Pumpkin seeds
Spinach
Soybeans
Peanuts
Wheat germ (Phase 2)
Whole-grain breads (Phase2)
One final note: It's unnecessary to supplement your diet with magnesium unless you have a specific health problem that results in a significant loss of magnesium. Deficiency-causing illnesses include untreated diabetes, alcoholism, severe diarrhea, and chronic or severe vomiting. See your doctor if you have a deficiency-causing illness and are concerned about your magnesium intake.




Hi Cathy!
Another little tidbit about magnesium...
Without enough magnesium our bodies can't absorb calcium.
In other words, chocolate has health benefits?????
Too bad the sugar-free types aren't nearly as good as the real thing.
The Benefits of Dark Chocolate
(Published 5/17/05)Good news for chocolate lovers — a study published in the March issue of The American Journal of Clinical Nutrition found that eating dark chocolate can decrease blood pressure and lower the risk of developing diabetes in healthy individuals.
Chocolate is one of a number of foods containing antioxidant-rich compounds known as flavonoids. Flavonoids, which have been shown to help improve heart health, are present in a variety of fruits (citrus fruits, grapes, and blueberries) and vegetables (onions and broccoli), as well as red wine and green and black tea.
The study looked at the effects of adding dark and white chocolate to the daily diets of healthy individuals. Researchers found that eating dark chocolate reduced insulin resistance while significantly lowering blood pressure. No such result was observed for white chocolate — not too surprising since white chocolate is made without cocoa and therefore does not contain flavonoids.
Doctors don't know exactly how much dark chocolate you need to reap these health benefits, but for the purposes of The South Beach Diet™, it's best not to overdo it. Starting in Phase 2, try dipping four to five strawberries in dark chocolate, or limit yourself to one to two dark chocolate wedges as an occasional treat. Keep in mind that milk chocolate, made by diluting cocoa with milk, does not contain as many flavonoids as dark chocolate.
Two Tips for Chocolate Lovers!
(Published 2/14/06) Whether you're doing the wooing, or you're the one being courted, for many of us, a box of chocolates is a requisite part of Valentine's Day. Fortunately, you don't have to forgo this decadent tradition if you're on Phases 2 or 3 of The South Beach Diet™. (Remember, for the two weeks you're on Phase 1, only cocoa powder — which can be used to transform the traditional Ricotta Crème into the chocolaty Mocha Ricotta Crème — is allowed.) But, you do need to be mindful of the type of chocolate you choose. The following are general guidelines for Valentine's Day (and year-round) chocolate consumption:
There's *nothing* better than a