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Most books on nutrition make quote a 'song and dance' about benefits of calcium and iron as well as other minerals such as sodium and zinc. What these books tend not to tell you is how crucial magnesium is for our health and vitality, as well as its role in helping to generate the energy we need for our bodies whilst training. Unless you are an avid gardener you may just not be interested or aware that those green leafy things growing in the garden are really little miracle makers.
Humans need energy to stay alive. So where do we get it from? From carbohydrates (made by plants) in the presence of the oxygen we breathe (also made by plants). To put it simply we need plants for our very existence. No plants. No oxygen. Magnesium plays an important part in generating the lifeline.
Additionally magnesium is essential (along with calcium) in facilitating both muscular contraction and relaxation. It has been suggested that low-intakes of magnesium can be the cause of muscular cramps and spasms. It is believed that this could be related to the fact that magnesium diets are associated with high blood pressure, irregular heartbeats and an increased risk of heart failure.
Another vital role for magnesium is its role in stabilising the cell wall and membranes as well as stabilising blood sugar levels. Research currently under way indicates the importance of magnesium in bone mineralisation. To put it bluntly we need sufficient levels of magnesium intake so our bodies will utilise the calcium properly.
Recent findings have shown that magnesium levels in athletes and the general public are falling well below the recommended intake levels needed by our bodies (RDA's).
These intake levels are about 5mg magnesium per kilo of body weight per day (say 280 mg for a 50kg woman & 350mg for a 70kg man). Fifteen years ago a larger study carried out in the States showed, that apart from children under five, all sections of society were failing to meet the RDA intake of magnesium by at least 20%. This lack was attributed to the increase in refined, fast and convenience foods, where much of the magnesium is refined out. Research goes on but indications are that levels are still too low. Also researchers feel that the daily RDA should be set higher to daily intake now being say 400-600mg.
Finding the magnesium we need brings us back to the garden. Supplies are good in unrefined whole grain cereals (this is why most diets recommend wholemeal bread instead of white), green leafy vegetables, nuts, seeds, peas, beans and lentils. Refined foods have low levels, as does fish, meat and fruits.
Natural oat flakes offer us 60mg magnesium per cup whilst cornflakes of a similar amount only have 3mg and, contrary to popular belief, milk and dairy products are not a good source of magnesium.
Levels of magnesium in the food we grow can vary according to the type and conditions of the soil.
Magnesium is not a mineral added by farmers when fertilizing or feeding the plants. Another point to remember is that magnesium is soluble, so steaming and micro-waving vegetables reduces the loss of magnesium which goes down the sink when draining pan boiled vegetables.
But even if the dietary intake of magnesium is correct there are other factors that could mean the mineral being lost or not absorbed. Exercise and stress can also cause magnesium loss. So can hot weather training. Other factors that can cause loss are drinking alcohol, having a high fat diet, high protein diet or a diet that contains large amounts of calcium. All have been shown to reduce the absorption levels of magnesium or have simply caused it to excrete.
Researchers are now of the opinion that mineral intakes in the correct ratios are important for our bodies. Too much of one mineral could affect how the others work. Whilst calcium is important to us nutritionalists are of the opinion that too much is certainly not good and that magnesium intake levels should be improved. A ratio of 2:1 seems to be the ideal level of mineral intake. This means that where there is a daily intake of 1000mg calcium there should also be a daily intake of say 5000mg of magnesium.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
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