Magnesium

Our resident nutrition Guru Jacinta talks magnesium 

Magnesium is a mineral required by the body for many roles including maintaining healthy muscles, nerves and bones. It assists in regulating blood sugar, promoting normal blood pressure, supporting the immune system, maintaining energy production, sleep and relaxing muscles. 

The optimal dosages of Magnesium is determined according to your current health status through professional advise. 

Magnesium deficiency due to low dietary intake is not that common, however many individuals are at risk due to typically consuming insuffient amounts or having medical conditions/taking medication that reduce absorption of magnesium from the gut or increase losses from the body. These individuals include people with gastrointestinal disorders, type 2 diabetics, older adults and people with alcohol dependency. 

 

Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. Severe magnesium deficiency can result in low serum calcium or potassium levels because mineral homeostasis is disrupted.

Fruits

· dates (77.00mg/cup)


· banana, medium size (32.00mg/each)

 · blackberries (29.00mg/cup)

 · raspberries (22.14mg/cup) 

· watermelon (16.72mg/cup)

 · strawberries (14.40mg/cup) 

Beans & Legumes (cooked unless otherwise stated) 

· soybeans (147.92mg/cup)

· black beans (120.40mg/cup) 

· navy beans (107.38mg/cup)

· pinto beans (94.05mg/cup)

· lima beans (80.84mg/cup)

· kidney beans (79.65mg/cup)

· chickpeas (79.00mg/cup)

Grains (cooked unless otherwise stated) 

· quinoa, uncooked (357.00mg/cup)

· millet (105.60mg/cup)

· oat bran (88.00mg/cup) 

· buckwheat (85.68mg/cup) 

· rice, brown (83.85mg/cup) 

· oats, whole grain (56.16mg/cup) 

· barley, pearled (35.00mg/cup)

· rice, white (19.00mg/cup)

· couscous (13.00mg/cup) 

Other

· tempeh, cooked (87.55mg/0.5 cup) 

· tofu, raw (34.02mg/0.5 cup 

Vegetables (raw unless otherwise stated) 

· spinach, boiled (156.60mg/cup)

· swiss chard, boiled (150.50mg/cup)

· kelp (sea vegetable) (96.80mg/cup)

· green peas, boiled (62.40mg/cup)

· beets, boiled (39.10mg/cup)


· broccoli, steamed (39.00mg/cup)

· kale, boiled (23.40mg/cup)

· tomato (19.80mg/cup)


· carrots (18.30mg/cup)

· asparagus, boiled (18.00mg/cup)


· cabbage, boiled (12.00mg/cup)


· cucumbers, with peel (11.44mg/cup) 

· cauliflower, boiled (11.16mg/cup) 

Nuts & Seeds (raw unless otherwise stated) 

· brazil nuts (107.00mg/8 nuts)


· almonds, dry roasted (98.67mg/24 nuts) 

· pumpkin seeds (92.29mg/2 tbsp)


· pine nuts (71.00mg/2 tbsp)

· flaxseeds (70.14mg/2 tbsp) 

· sesame seeds (63.18mg/2 tbsp)
 

· chestnuts, dry roasted (47.00mg/cup)

· walnuts (45.00mg/14 halves)

· cashews (44.53mg/18 nuts) 

· sunflower seeds (63.72mg/2 tbsp)

Meats, Poultry & Fish (roasted, baked or broiled) 

· salmon, chinook (162.67mg/100 g) 

· halibut (142.67mg/100 g)

· scallops (90.67/100 g) 

· tuna, yellowfin (85.3mg/100 g


Tash's Vegan Banana Pancakes


After much persuading, Stiles Trainings in house chef extraordinaire Tash has agreed to share her Famous Egg Free, Sugar Free, Dairy Free Pancake recipe with us.

Although mine never look as pretty as hers they always taste so damn good.
 

INGREDIENTS:

Pancake Mix:
1 x Ripe banana (Ripeness is the key here) 
1 cup of Unbleached Flour (Wholemeal works well!)
1 tsp Baking Powder
1 1/4 cup Non-Dairy Milk

Method:
Mash the Banana well and mix in milk.
Sift over Flour and Baking Powder and combine (your mix will be like a good thick muffin mixture).
Heat a little Oil (Coconut or spray works well) or Nutelex in a pan over medium and spoon in batter in and spread slightly to make a round shape.
Let it cook for about 1-2 minutes, you can lift the edge slightly to check if it's golden brown, and when it is - flip.
Cook for another minute on the other side.

Remember! Because it's made with super ripe mashed banana it will be more fudgy when pressed with your finger, but should still be light and fluffy to eat.

In terms of Jazzing them up?

Home made (sugar free) Berry coulis and crush nuts go a treat...
OR
Fresh Fruit and shredded coconut..

What ever is fresh in season and totally awesome.

Just remember to keep it nearly healthy!