The Minerals: Magnesium

The Kaufmann Diet is all about using nutrition as a powerful tool to support good health, prevent disease, and sometimes even reverse diseases. In this series, we break down the components of nutrition into their specific parts, and discuss how they can support––and sometimes hinder––our health. The third part of this series covers minerals, what they are, how they fit into your Kaufmann Diet, and the best sources of these nutrients. Magnesium is a vital mineral/electrolyte that’s necessary for many bodily functions. Here are some key points about its role in the diet:

Bone Health: Magnesium is essential for bone formation as it helps with the assimilation of calcium into bone and plays a role in activating vitamin D in the kidneys.

Heart Health: It’s important for maintaining a healthy heartbeat and is often used to treat conditions related to the cardiovascular system, including hypertension.

Muscle Function: Magnesium helps muscles to relax, which can reduce muscle cramps and stiffness.

Nervous System Support: It assists in the functioning of nerves, helping to control muscle movement and signaling throughout the body.

Metabolic Functions: It’s involved in over 300 enzymatic reactions, including energy creation, protein formation, gene maintenance, and nervous system regulation.

Regulation of Blood Sugar: Magnesium helps regulate insulin metabolism, which can be beneficial for managing blood sugar levels, especially in people with diabetes.

Magnesium is something many people do not get enough of. There are a few reasons why, namely it is not generally found in the refined and processed foods which many people predominately survive on. Diets low in leafy greens, nuts, and seeds—which are good sources of magnesium—can lead to inadequate intake of the mineral. 

However, this mineral is found in a variety of Kaufmann Diet-approved foods:

1. Nuts and Seeds: Almonds and cashews are particularly rich in magnesium. Pumpkin, chia, and flax seeds also offer a good amount. Just a handful of these can contribute significantly to your daily magnesium intake.

2. Leafy Green Vegetables: Spinach, kale, and Swiss chard are some of the leafiest greens packed with magnesium. These vegetables provide a host of other nutrients as well, making them a superfood for overall health.

3. Fish: Fatty fish like salmon, mackerel, and halibut have good amounts of magnesium, along with omega-3 fatty acids, which are beneficial for heart health.

4. Avocado: This fruit is not only a source of healthy fats but also provides magnesium along with vitamins and fiber.

5. Yogurt: Plain yogurt can be a good source of magnesium as well as calcium and protein.

6. Legumes: Beans, lentils, chickpeas, and peas are not only high in fiber and protein but also are excellent sources of magnesium. Beans are relegated to The Kaufmann Two Diet. 

7. Whole Grains: Foods like quinoa, brown rice, and oats are good sources of magnesium. Quinoa is permitted on The Kaufmann 1 Diet, but oats and brown rice are relegated to The Kaufmann Two Diet. 

Magnesium itself does not have anti-fungal properties. However, it is necessary for over 300 enzyme reactions which indirectly support the immune system, which in turn helps the body resist and fight infections, including fungal infections.

While trying to get enough of this mineral in your diet is best, magnesium is important enough that it might be good to supplement with it if you suspect you aren’t getting enough. Talk to your doctor before beginning any supplement regimen. 

Related Articles

What is Magnesium and Where To Find It

The Most Nutrient-Dense Foods On The Kaufmann Diet

15 Possible Effects of Low Magnesium

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