Executive Chiropractic of Iowa keeps up on nutrition so we can keep up with you!
Chiropractic nutrition ideas aren't all just about nutritional supplements. Many West Des Moines chiropractic patients are very good about feeding their bodies well enough without supplementation|are pretty adept at making sure that they are eating the right foods so they don't need dietary supplements. Executive Chiropractic of Iowa respects that and is committed to bringing you the newest nutritional info. In keeping with this trend, this month we're going to be going over magnesium.
Now, magnesium is being talked about in nutrition literature for so many things and everywhere in our skeletal system! Our bones contain two thirds of the magnesium that is present in our bodies! (1,2). Some of the pertinent literature about magnesium reports that
Low serum magnesium levels predict one’s cardiovascular mortality risk
Magnesium promotes sciatic nerve regeneration
(a very interesting fact for your West Des Moines chiropractor!
Magnesium’s suppression of the inflammatory responses
may even prevent the death of Schwann cells, the cells that insulate nerves (another great bit of information for your West Des Moines chiropractor!
An increase of only 100 mg of magnesium per day reduced stroke risk by 8%
, particularly ischemic stroke. (5
Magnesium plays an important role in the relaxation and contraction of muscles
as well as bone formation and energy production
If having a good amount of magnesium is so advantageous, how do we get it into our West Des Moines diets best? Well, eating is a good start!
Magnesium is found in whole grains and nuts and beans and green, leafy vegetables. The best natural source for magnesium is spinach and Swiss chard. Then, mustard greens, green beans, halibut, and molasses rank well. Salmon, bell peppers, celery, cantaloupe and seeds are good, too. (1)
But be careful with nuts and seeds. Be sure to avoid the salted and sweetened ones though they are quite tasty! Plain old, natural nuts like almonds, cashews, peanuts, macadamia, sunflower, sesame and pumpkin are best. Even butters like almond and peanut are good if the whole nut is used. (1)
Preparation is key. You should try to eat the veggies raw, if possible. Spinach and navy beans lose 1/3 to 2/3 of their magnesium when boiled or blanched. (1)
Beans are tasty and add variety to your diet. Soybeans are tops for magnesium, but kidney, navy, split pea, and lentils are good, too.
However you choose to consume your magnesium, just eat and enjoy! We can check if you have any signs of magnesium deficiency that may require a more aggressive nutritional approach, too. Otherwise, as in chiropractic, natural is best! Contact Executive Chiropractic of Iowa to discuss your magnesium status and how chiropractic care is beneficial, too.