Magnesium's Role in Your Diet

iVillage Member
Registered: 04-01-2004
Magnesium's Role in Your Diet
5
Tue, 05-27-2008 - 4:22pm
Magnesium's Role in Your Diet

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.

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iVillage Member
Registered: 09-30-2007
Wed, 05-28-2008 - 10:05pm

Hi Cathy!

       

iVillage Member
Registered: 04-01-2004
Thu, 05-29-2008 - 8:06am

Another little tidbit about magnesium...


Without enough magnesium our bodies can't absorb calcium.

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iVillage Member
Registered: 05-03-2005
Thu, 05-29-2008 - 6:21pm

In other words, chocolate has health benefits?????


Too bad the sugar-free types aren't nearly as good as the real thing.

spr/smr 2010 siggy

iVillage Member
Registered: 04-01-2004
Fri, 05-30-2008 - 7:29am







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:

  • Decide on dark chocolate. Chocolate contains antioxidants that may improve cardiovascular health. Dark chocolate (including semisweet and bittersweet chocolate) contains a higher percentage of chocolate liquor and, thus, more of the beneficial compounds than milk chocolate. Despite its name, white chocolate doesn't actually contain any chocolate liquor (or any of its health benefits).
  • Less is more. Don't overdo it when eating chocolate. Just an ounce is all it takes to reap the benefits — more will pile on the pounds. One good way to limit intake is to melt a small amount of dark chocolate and use it as a fruit dip. "This is a great way to indulge in chocolate, because you'll enjoy the taste of the chocolate while reaping the benefits from the fruit," according to Marie Almon, The South Beach Diet™ Nutrition Director. She also recommends selecting a high-quality dark chocolate — one with a high percentage of chocolate liquor — and limiting yourself to three bites. "The intense flavor and melt-in-your-mouth texture of dark chocolate allows you to feel satisfied with less."

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iVillage Member
Registered: 09-30-2007
Fri, 05-30-2008 - 8:16am

There's *nothing* better than a