Magnesium deficiency can lead to hundreds of incredibly debilitating conditions and it is estimated that around 80% of the Western world is chronically deficient and most don’t even realise.
We hear all about vitamin d deficiency, calcium deficiency, the importance of getting enough fibre and protein…but magnesium is perhaps even more important.
Why Magnesium Is So Important
Magnesium is critical to almost every function in our body – yet our modern diet is absolutely devoid of this highly alkaline mineral.
Research published in the journal BMC Bioinformatics found that this one essential mineral activates over 350 biochemical processes in the body – and a deficiency can have far-reaching consequences.
What starts as twitches, little spasms and restless legs can quickly escalate, developing slowly and un-noticed beneath the surface before suddenly erupting as a serious condition.
Diabetes, fibromyalgia, several cancers, heart disease, metabolic syndrome, osteoporosis, IBS, inflammation, hormone disruption, depression and more are all associated with chronically low magnesium levels.
And because less than 1% of total body magnesium is in the blood – low magnesium is not picked up by regular routine blood tests.
Make Sure You Are Not One of the 80% Seriously At Risk of Low Magnesium
This smoothie is my anti-dote to magnesium deficiency.
This deliciously alkaline, anti-oxidant, magnesium-rich smoothie not only leaves you feeling satisfied, energised and thriving – but it contains 140% of your RDI of magnesium per serve!
(plus 32g of protein, 87% of your potassium needs, 96% of your daily fibre, 65% of your daily calcium and so on…)
Imagine getting all of this goodness in before you even leave the house in the morning!
Plus because of the nature of these ingredients, you can make twice as much as you need and either freeze the rest or store it in the fridge for up to 36-48 hours so you can get all the magnesium you need the next day too!
(I like to freeze in individual serves and then take a frozen serve to work with me – allowing it to defrost naturally during the day and then enjoying as a mid-morning snack).
The Live Energized Magnesium Super Smoothie
- 1 avocado
- 3 handfuls kale
- 1 small cucumber
- 4 handfuls spinach
- 3 handfuls swiss chard
- Small handful almonds (approx 25 nuts)
- Handful pumpkin seeds
- 1/2 cup navy beans
- 200ml almond milk (or water)
Simply blend all of the ingredients together!
You can use filtered water instead of almond milk to keep costs down (or use another nut milk), and feel free to vary the quantities of the milk/water to the thickness you like.
This smoothie is substantial and will keep you full for a long time – with the combination of protein, fat and fibre (the satiation equation!) – you will be kept going for hours on a glass of this!
Are You Magnesium Deficient?
Nine of the most common ways in which magnesium deficiency shows up are:
- Leg cramps
- Muscle pain/Fibromyalgia
- High blood pressure
- Type 2 Diabetes
- High Blood Pressure
- Weak bones
If you’re experiencing any of these symptoms – it’s worth adding more magnesium into your diet as it will undoubtedly help!
Remember – An Alkaline Diet is Magnesium Rich!
If you are eating a varied, alkaline-based diet you will be getting plenty of magnesium. My daily diet is rich in these magnesium-rich green foods, nuts like almonds and cashews and other foods that are full of mag such as quinoa, chia, avocado, beans, nuts, seeds, pulses and so on.
A typical day eating from my one of my Alkaline Meal Plans in my Alkaline Base Camp mentoring group including these recipes:
Breakfast: Live Energized Power Smoothie
Lunch: Alkaline Lunchtime Wrap
Dinner: Alkaline Thai Curry
And snacking on Almonds & Seeds
Leads to a magnesium intake of 273% the RDI (and 93g protein as an aside).
The biggest influence on whether a food is alkaline is it’s concentration of alkaline minerals – and magnesium (alongside potassium, calcium and sodium) is one of the most alkaline minerals.
So an alkaline diet is also a magnesium-rich diet.
…and antioxidant rich, anti-inflammatory, anti-cancer, anti-aging…
Alkaline Recipe #194 Magneiusm Super Smoothie Scientific References & Sources:
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Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of LiveEnergized, Energise International or its staff.