news & trends

Why Does Magnesium Matter for Health?

Image Source: Bigstock, Canva

Magnesium is a hot topic and clients are asking what does it do?

Magnesium is an important mineral in the body. It plays a role in over 300 body enzyme reactions. Its many functions include producing energy, making body protein, and building bones and teeth. Magnesium also supports muscle and nerve function by helping our muscles relax and contract. Magnesium has a role in regulating blood pressure, blood sugar levels and may help protect against heart disease. Magnesium helps maintain a healthy immune response.

Magnesium is becoming a hot topic lately because research shows that many people are not getting enough magnesium in their diet. More than 34% of Canadians over the age of 19 consume less magnesium that would meet their nutrient requirement. [1] Although a true deficiency is rare in healthy people, because the body can compensate for lower magnesium intakes by reducing its loss in the urine and taking magnesium from deposits stored in your bones.  If you don’t consume enough magnesium, a concern is that you may not have enough of this important mineral stored to keep yourself healthy and protect your body against heart disease and immune disorders. [2]

How much magnesium do you need?[3]

Adult men need 400-420 milligrams daily and adult women need 310-320 milligrams magnesium every day.

Supplements provide non-food sources of magnesium. The tolerable upper intake level for non-food sources of magnesium is 350 milligrams / day. This amount would be in addition to the magnesium provided by food. Consult with your doctor or dietitian if you have any questions about non-food sources of magnesium in your diet. This is especially important because magnesium supplements can interact with some medications, so do discuss supplements with a health care provider before taking one.

Where is magnesium found in food? [4]

Magnesium is found in many foods.

The best sources of magnesium are nuts and seeds. Here are some examples:

  • Pumpkin seeds, ¼ cup (60 mL) of has 317 mg magnesium (about 10 medium nuts) [5]
  • Brazil nuts ¼ cup (60 mL) has 133 mg magnesium
  • Nuts (almonds, pine nuts, cashews, mixed nuts etc.) ¼ cup (60 mL) have 79-98 mg magnesium
  • Soybeans (edamame) frozen or prepared ¾ cup (175mL) has 73 mg magnesium

Other magnesium-rich foods are dark green leafy veggies including spinach and Swiss chard with
½ cup (125 mL) cooked dark greens delivering about 80 mg magnesium.

Magnesium is also found in legumes (dried beans, peas, lentils), grain foods like fortified breakfast cereals, bread, rice; soy foods like soymilk and tofu; peanut butter, avocados, potatoes, dairy yogurt and milk.

Bottom line

About one third of Canadians consume less than the average requirement for magnesium. Be sure to include plenty of magnesium rich foods in your diet. Inadequate nutrient intake can lead to nutrient deficiencies that may negatively affect the quality of your life.

Do you have a food or nutrition question? Ask us and we’ll feature it in our Ask a Dietitian posts. Registered Dietitians are the most trusted food and nutrition experts who are committed to helping Canadians enjoy nutritious, sustainable, and affordable and healthy eating.

Written by Lucia Weiler, BSc, RD, PHEc, Award-winning dietitian and Co-Founder, n4nn

 

[1] Health Canada (2012) Do Canadian Adults Meet Their Nutrient Requirements Through Food Intake Alone? Available at

art-nutr-adult-eng.pdf (canada.ca)

[2] Duyff Academy of Food and Nutrition (2017) Complete Food & Nutrition Guide

[3] Dietitians of Canada-UnlockFood.ca (2019) What You Need to Know About Magnesium Available at What You Need to Know About Magnesium – Unlock Food

[4] Alberta Health Services (2019) Magnesium and Your Diet. Available at Magnesium and Your Diet (albertahealthservices.ca)

[5] Government of Canada, Health Canada, Canadian Nutrient File https://food-nutrition.canada.ca/cnf-fce/serving-portion.do?id=2544

What’s the difference between cholesterol and triglycerides?

Ask the dietitian image of Lucia Weiler RD over a heart shaped bowl with berries and stethoscope

You’ve probably heard of high blood cholesterol, but have you heard of high blood triglycerides?

Cholesterol and triglycerides are important measures of heart health.  Both cholesterol and triglycerides are different types of lipids that circulate in the blood, but elevated levels of both can raise your risk for heart disease. Here is a rundown of the difference between cholesterol and triglycerides, and why they matter for your heart health.

Definitions & Why it Matters

Cholesterol is a waxy, fat-like substance found in some foods and in your blood. Your liver makes most of the blood cholesterol and it produces enough for your needs. Cholesterol is part of every cell in your body and some hormones. Cholesterol is needed to help your body digest and absorb fat.

Too much cholesterol in the blood can build up inside arteries, forming what is known as plaque. Large amounts of plaque increase your chances of having a heart attack or stroke.

Triglycerides are a type of fat found in some foods as well as in your body. Triglyceride is a term that describes the structure of a fat, which is made up of 3 fatty acids and a glycerol backbone. (See summary chart for diagram). When you eat, your body converts any excess calories you don’t need to use right away into triglycerides for a longer-term energy source. Triglycerides are mostly stored in your fat cells and are commonly deposited beneath the skin and around some internal organs. Some triglycerides circulate in the blood.

You need some triglycerides for good health. But high triglycerides might raise your risk of heart disease. High blood triglycerides may contribute to hardening of the arteries or thickening of the artery walls (arteriosclerosis) — which increases the risk of stroke, heart attack and heart disease.

What’s the best way to lower your blood cholesterol and triglycerides?

Healthy lifestyle choices are KEY low lower the risk of heart disease.  Bringing your blood cholesterol and triglyceride numbers down takes effort and commitment. Here are some things you can do.

Top 5 ways to lower cholesterol:

  • Choose foods that are lower in saturated fats like fish, lean cuts of meat and poultry, and lower fat milk and dairy products.
  • Eat a variety of heart healthy foods. Choose more vegetables, fruit, high fibre whole grains, beans, chickpeas, lentils, soy products, nuts and seeds.
  • If you smoke – quit all types of smoking.
  • Be physically active on most, preferable all days of the week.
  • Maintain a body weight that is healthy for you.

Top 5 ways to lower triglycerides:

  • Limit fast releasing carbohydrates like candy, sweet snack foods, and baked goods made with highly refined white flours.
  • Limit how much alcohol you drink. Even small amounts of alcohol can raise triglycerides.
  • Include heart healthy fats such as olive oil, fatty fish, nuts, seeds and avocados.
  • Focus on boosting veggies and high fibre foods such as beans, lentils, chickpeas, seeds and whole grains every day.
  • Enhance your fitness routine. Find moderate to vigorous activities you enjoy (such as cycling, running, brisk walking, swimming, etc.) and aim for at least 150 minutes per week which is about 40 minutes 4 times a week or 50 minutes 3 times a week.

Talk with your registered dietitian or contact us to discuss your blood lipid numbers and develop a personalized plan for keeping a healthy heart.

summary chart cholesterol and triglycerides

References:

 

Written by: Lucia Weiler, BSc, RD – Award-winning dietitian and Co-Founder, n4nn