Discussion Forums > Diet, Nutrition and Supplements

Magnesium

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Canadian_Family:
In her recent lecture to thal community, Dr. Kirby expressed concerns of taking lot of vitamin, mineral and calcium pills. She said these supplements should best come through natural food. However, it is almost impossible to have a balanced diet so sometimes it is necessary to take these minerals. Calcium for example, in her opinion should be supplemented through milk etc. She said the calcium tablets can cause kidney stones if left unabsorbed.

It is a difficult topic, how much of which and when is a question that varies with the body.

Andy Battaglia:
One important thing to remember when using mineral supplements is to stay well hydrated so the kidneys can flush out the excess. Many people forget this simple but extremely important step. Drinking plenty of water daily should be a regular part of our lives.

Andy Battaglia:
And some good food sources for magnesium from http://ods.od.nih.gov/factsheets/magnesium.asp


--- Quote ---What foods provide magnesium?
Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium [5]. Refined grains are generally low in magnesium [4-5]. When white flour is refined and processed, the magnesium-rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as "hard". "Hard" water contains more magnesium than "soft" water.

Eating a wide variety of legumes, nuts, whole grains, and vegetables will help you meet your daily dietary need for magnesium. Selected food sources of magnesium are listed in Table 1.

Table 1: Selected food sources of magnesium [5]
FOOD   Milligrams (mg)   %DV*
Halibut, cooked, 3 ounces   90   20
Almonds, dry roasted, 1 ounce    80   20
Cashews, dry roasted, 1 ounce   75   20
Soybeans, mature, cooked, ½ cup    75   20
Spinach, frozen, cooked, ½ cup   75   20
Nuts, mixed, dry roasted, 1 ounce   65   15
Cereal, shredded wheat, 2 rectangular biscuits   55   15
Oatmeal, instant, fortified, prepared w/ water, 1 cup   55   15
Potato, baked w/ skin, 1 medium   50   15
Peanuts, dry roasted, 1 ounce   50   15
Peanut butter, smooth, 2 Tablespoons   50   15
Wheat Bran, crude, 2 Tablespoons   45   10
Blackeyed Peas, cooked, ½ cup   45   10
Yogurt, plain, skim milk, 8 fluid ounces   45   10
Bran Flakes, ½ cup   40   10
Vegetarian Baked Beans, ½ cup    40   10
Rice, brown, long-grained, cooked, ½ cup   40   10
Lentils, mature seeds, cooked, ½ cup    35   8
Avocado, California, ½ cup pureed    35   8
Kidney Beans, canned, ½ cup   35   8
Pinto Beans, cooked, ½ cup   35   8
Wheat Germ, crude, 2 Tablespoons   35   8
Chocolate milk, 1 cup   33   8
Banana, raw, 1 medium   30   8
Milk Chocolate candy bar, 1.5 ounce bar   28   8
Milk, reduced fat (2%) or fat free, 1 cup    27   8
Bread, whole wheat, commercially prepared, 1 slice   25   6
Raisins, seedless, ½ cup packed   25   6
Whole Milk, 1 cup    24   6
Chocolate Pudding, 4 ounce ready-to-eat portion   24   6
--- End quote ---

I do agree that a good diet is extremely important, but we also must recognize that thals are under various stresses that deplete nutrients, making it nearly impossible to get enough of certain nutrients from diet alone. Vitamin E, for example falls into this category.

Zaini:
Andy,

Z does experience stomach ache often, no diarrhea though,but as she is on Asunra too,its hard to identify which one is the culprit?  :dunno

Zaini.

Andy Battaglia:
Zaini,

I would assume that little Z's stomach ache is related to Asunra.

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