The following are recommendations from Dr. Carolyn Dean for getting the maximum amount of magnesium from our diet:
.Eat a wide variety of vegetables daily, Always include greens such as kale, collards, spinach, and curly-leaf lettuce, and magnesium-rich herbs such as dandelion, chickweed, and nettles. (Cilantro and purslane also have high amounts.)
.Enjoy starchy vegetables 3 or 4 times a week, such as red-skinned potatoes, winter squash, corn on the cob, Lima beans, and burdock root.
.Eat fruits moderately
.Include a variety of whole grains: buckwheat, millet, rye, oats, amaranth, and quinoa.
.Have beans, tempeh, nuts, seeds, and legumes as a vegetarian source of protein daily.
.Use fresh and dry herbs in your cooking and include lots of garlic.
.Use organic cold-pressed oils for your cooking: extra-virgin olive oil, coconut oil, and sesame oil.
.Use organic butter in moderation.
.Take 1-2 tbsp of flaxseed oil daily.
.Use whole-grain breads and pasta.
.For sweetener use stevia
.Drink natural spring, distilled, or filtered water only. (The more magnesium-rich, the better.)
.Enjoy organic herbal teas.
.Eat sea vegetables: dulse, nori, arame, wakame, kombu, and hijiki. All are exceedingly high in magnesium.
.Use natural raw, unheated nuts, seeds, and nut and seed butters, rich magnesium sources.
.Use a high-quality, mineral-rich sea salt.
Food To Avoid (Read label Thoroughly):
.All refined and processed foods of any kind, such as cookies, doughnuts, bagels, white bread, luncheon meats, and soy protein powder.
.All refined and processed sugars, including fructose or corn syrup and diet products with artificial sweeteners such as aspartame (NutraSweet and Splenda).
.All dairy products except organic butter and free-range eggs.
.Regular and decaffeinated coffee and black tea.
.Any foods containing hydrogenated or partially hydrogenated oils or trans fatty acids.
.All alcoholic beverages.
.Pasteurized fruit juices and sodas.
.Foods containing MSG, hydrolyzed vegetable protein, and chemical preservatives.
.Commercial iodized salt.
.
.Eat a wide variety of vegetables daily, Always include greens such as kale, collards, spinach, and curly-leaf lettuce, and magnesium-rich herbs such as dandelion, chickweed, and nettles. (Cilantro and purslane also have high amounts.)
.Enjoy starchy vegetables 3 or 4 times a week, such as red-skinned potatoes, winter squash, corn on the cob, Lima beans, and burdock root.
.Eat fruits moderately
.Include a variety of whole grains: buckwheat, millet, rye, oats, amaranth, and quinoa.
.Have beans, tempeh, nuts, seeds, and legumes as a vegetarian source of protein daily.
.Use fresh and dry herbs in your cooking and include lots of garlic.
.Use organic cold-pressed oils for your cooking: extra-virgin olive oil, coconut oil, and sesame oil.
.Use organic butter in moderation.
.Take 1-2 tbsp of flaxseed oil daily.
.Use whole-grain breads and pasta.
.For sweetener use stevia
.Drink natural spring, distilled, or filtered water only. (The more magnesium-rich, the better.)
.Enjoy organic herbal teas.
.Eat sea vegetables: dulse, nori, arame, wakame, kombu, and hijiki. All are exceedingly high in magnesium.
.Use natural raw, unheated nuts, seeds, and nut and seed butters, rich magnesium sources.
.Use a high-quality, mineral-rich sea salt.
Food To Avoid (Read label Thoroughly):
.All refined and processed foods of any kind, such as cookies, doughnuts, bagels, white bread, luncheon meats, and soy protein powder.
.All refined and processed sugars, including fructose or corn syrup and diet products with artificial sweeteners such as aspartame (NutraSweet and Splenda).
.All dairy products except organic butter and free-range eggs.
.Regular and decaffeinated coffee and black tea.
.Any foods containing hydrogenated or partially hydrogenated oils or trans fatty acids.
.All alcoholic beverages.
.Pasteurized fruit juices and sodas.
.Foods containing MSG, hydrolyzed vegetable protein, and chemical preservatives.
.Commercial iodized salt.
.
magnesium is a wonderful addition if you are deficient and need to augment it with anti-anxiety therapy or for irritable bowel syndrome.
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