Magnesium is a mineral naturally occuring in the body and is responsible for over 300 enzymatic reactions in the body. This powerful mineral helps to regulate blood pressure and heart rhythm to supporting nerve and energy production. and many more functions.  Mild deficiencies tend to not have side effects but excessively low levels can lead to side effects such as: Nausea, fatigue and weakness to nerve pain and muscle contractions. People with gastrointestinal diseases (malabsorptive conditions), diabetes, kidney disease, alcoholism and aging are the most at risk for deficiency. Certain medications can also reduce absorption of magnesium in the body, such as diuretics and proton pump inhibitors. It is very important to note that magnesium supplementation can cause a build up in the blood and is not rnecessarily ecommended for people who have chronic kidney disease depending on status, but too little magnesium is not good for the kidneys either, so it is always very important to talk to your healthcare provider before you take any supplement. It is also important to note that magnesium can interfere with certain medications such as nifedipine (Adalat, Procardia), verapamil (Calan, Isoptin, Veralen), diltiazem (Cardizem), isradipine (DynaCirc), felodipine (plendil), amlodipine (Norvasc) and can interfere with absorption of antibiotics, statins, thyroid medication and anti diabetic medications.

Magnesium is naturally occuring in many foods. Good sources of magnesium include: Dark leafy greens, nuts, beans, avocado and seeds, and yogurt to name a few. It is also added to fortified foods such as cereal and grains. In supplemental form, there can be side effect: Stomach upset, bloat, gas and diarrhea. There are many forms of magnesium supplements and it can be confusing to know which one to choose. Here are some benefits of the most common forms:

• Magnesium Oxide: This form is the least bioavailable, but still has benefit. It is most commonly used for heartburn, reflux, prevention of kidney stones and migraine. 
• Magnesium Citrate: Best for constipation and is one of the more gentle forms of magnesium. This form can also support better sleep. It is best to take this on an empty stomach at least 1 hour before or 2 hours after a meal.
• Magnesium Taurate: Studies have shown that this form can have antihypertensive (blood pressure) and heart benefits. it can also help to stabilize blood sugar levels.
• Magnesium L-Threonate: Has potential brain benefits and can positively affect mood. It can also potentially improve cognitive function and protect the brain.
• Magnesium Malate: Can improve exercise/muscle performance, reduce fatigue and reduce chronic pain.
• Magnesium Glycinate: Is the most all around of the supplements. It can aid with sleep, stabilize blood glucose levels and blood pressure, bone health, and mood.

Never buy a generic supplement. Look for trusted brands, preferably that have a USP, consumer labs or NSF International on the label. It is  not necessary to take a magnesium supplement unless you are deficient, but if you feel you are not getting enough magnesium from food or you would like more support, the average dosage is 320 mg for women and 420 mg for men. It is also very important to talk to a medical professional before you take a magnesium supplement. 

Spinach and Garbanzo Beans

This is no ordinary wilted spinach recipe–it’s dressed up with shallot, pine nuts, and garbanzo beans for a tasty side dish for meat or chicken.

 

Diabetic Living Magazine

Source: Diabetic Living Magazine

 

 

Recipe Summary

Total: 15 mins

Active: 15 mins

Servings: 4

Ingredients

Ingredient Checklist

• 2 teaspoons olive oil
   
• 1 tablespoon chopped shallot
   
• 1 tablespoon pine nuts
   
• 1 clove garlic, minced
   
• ½ cup canned chickpeas, rinsed and drained
   
• 1 (9 ounce) package fresh spinach, chopped (8 cups)
   
• 1 tablespoon reduced-sodium soy sauce
   

 

 

 

• Directions

  Instructions Checklist

  • Step 1

    In a large skillet, heat oil over medium heat. Add shallot, pine nuts and garlic; cook about 3 minutes or until shallot is tender. Stir in the chickpeas; cook and stir for 1 minute more.

  • Step 2

    Gradually add the spinach and soy sauce to skillet and toss lightly just until spinach is wilted. Transfer spinach mixture to a serving bowl. Serve immediately.

Nutrition Facts

Serving Size: 

1/2 cup

Per Serving:

 

90 calories; protein 4g; carbohydrates 11g; dietary fiber 3g; sugars 2g; fat 4g; saturated fat 1g; vitamin a iu 5830IU; vitamin c 18mg; calcium 80mg; iron 2mg; potassium 434mg; sodium 272mg.