FitSugar

What's the Deal With: Magnesium

FitSugar — Mon, 02 Apr 2007 10:59:16 PDT

I keep reading about foods that are high in magnesium, and I nod my head and I think "Great." Today, when nodding my head I finally asked myself if I knew why this mineral is important to health and I realized I was clueless. So, I did a little research and here's what I found.

Magnesium is in our bones!!!! Approximately 50% of total body magnesium is found in bones. The rest is found in cells of body tissue and organs.

Our bodies cannot produce magnesium so it is important to eat a diet rich in the mineral. The recommended daily intake (RDI) of magnesium is 300 to 320 milligrams for pre-menopausal adult women. If you are under 18 years the RDI is higher - 360 milligrams. Chard and spinach are both excellent sources of magnesium. A cup of each has a little over 35% of your RDI. Tofu is a great source as well - containing 130 milligams per 120 grams.
Magesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system.
This mineral helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.
There is a complex and not completely understood relationship between the mineral calcium and magnesium. So it is important to eat a diet rich in both.
It is believed that magnesium plays a role in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines.

If you are experiencing muscles cramps, you could make sure you are getting enough magnesium since a deficiency in the mineral can lead to cramping. In fact magnesium is required for over 300 biochemical reactions in the body. I'd say that is why it is considered an essential mineral.

3 Reasons to Jazz Up Your Water

Leta Shy — Thu, 26 Apr 2012 09:09:11 PDT

Drinking enough water during the day is important for everything from fighting fatigue to controlling your appetite, but you could be doing more with those eight glasses a day. Here's why you should jazz up water to make it even better for your body and your taste buds.

Essential nutrients: Add flavor and vitamins with cooling cucumber or melon; not only will these fruits help hydrate, but they will also add a dose of vitamins and minerals. Cucumbers, for example, contain good amounts of silica to keep skin glowing and magnesium and potassium to help lower blood pressure. Watermelon contains lycopene, which can help lower your risk of cancer - so as the weather heats up, don't forget to add a few slices of hydrating fruit to your glass.

Better detoxing: Drinking enough water is one of the best ways to detox, since it helps aid in digestion. For added detox power, drink your water with lemon; the fruit helps cleanse your digestive tract and helps food break down properly.

Beat bad-for-you soda cravings: Now that we know that soda can cause gout and diet soda makes you fat, there's even more incentive to keep things strictly H2O. But if you're finding it hard to resist a can of cola, make your water a bit more easy to swallow with these bubbly ways to make your own carbonated beverage.

4 Steps to Wedding-Perfect Skin

Jaime Richards — Wed, 25 Apr 2012 12:51:00 PDT

Whether your nuptials are impending or you have a big event coming up, there's nary a person who doesn't long to show off clear, radiant skin. "Preparing for your wedding day can feel like training for a marathon (or getting ready for a photo shoot) - hours of effort for just a few hours in the spotlight," says Suki Kramer, president and founder of Suki skin care. "But as any bride (or marathoner, or model) would attest, preparation is the key to any successful day, and every minute is worth it."

Well, check another box off on your wedding to-do list, then; Kramer is sharing her four-step skin care routine, which can begin several months out before the big day. Just keep reading for all the details.

How to Wear Makeup While Working Out (If You Must)

Allure — Thu, 19 Apr 2012 04:42:16 PDT

We're happy to present this story from our friends at Allure:

Track and field star Jessica Ennis, currently in training for the London 2012 Olympics, recently admitted that she always competes in a full face of makeup. And Ennis's explanation of her race ritual to The Daily Mail certainly makes sense: "I definitely think if I feel I look good, it makes me feel more confident," she told the London paper.

Her story also made me wonder exactly what effect makeup could have on your complexion if you are really sweating up a storm. "Wearing makeup while working out can hinder some of the natural ways your skin adjusts to exertion, like sweating and dilating pores," says New York City dermatologist Erin Gilbert. "This can be a disaster as it often leads to clogged pores and breakouts." If you are like Ennis and feel the need to not go bare-faced, get her tips on how to protect your skin while you sweat:

6 Nutrients Women May Not Be Getting Enough Of

Jenny Sugar — Wed, 11 Apr 2012 10:22:49 PDT

With weight loss on many a woman's brain, limiting calories and certain types of food can mean not getting your fill of essential vitamins and minerals. While maintaining a healthy weight is important for optimum health, make sure your diet includes these important nutrients as well.

Source: Flickr User JMacPherson, Thinkstock, and Flickr User ilovemypit

Going Vegan Could Mean Missing These Key Nutrients

Jenny Sugar — Thu, 29 Mar 2012 16:41:38 PDT

Not eating animal products means a diet low in saturated fat and cholesterol, and although it can also be used to lose weight, it's important not to skip out on valuable nutrients that often come from meat and dairy.

Vitamin B12
Most women need 2.4 mcg of this vitamin each day. It's essential for maintaining a healthy nervous system as well as healthy blood cells. Found mostly in poultry, beef, fish, and dairy products, this B vitamin has vegan sources as well including fortified cereals, fortified soy milk, kale, spinach, and nutritional yeast.

Iron
The RDI of iron for women is 18 mg, and while animal products contain iron, there are tons of vegan foods high in this mineral as well. The body needs iron to make hemoglobin, which helps carry oxygen from your lungs to the rest of your body, which is why an iron deficiency often causes fatigue. Be sure to include fortified cereal, fortified soy milk, beans such as garbanzos and lentils, tofu, sun-dried tomatoes, potatoes, sunflower seeds, flaxseeds, and peanuts in your vegan diet.

Keep reading to find out what other nutrients vegan diets might be missing.

3 Reasons to Love Leafy Greens

Leta Shy — Tue, 27 Mar 2012 13:31:29 PDT

You've probably been told since you were a kid to eat your veggies, and perhaps none are as important as those leafy greens. And for good reason. Here are three important reasons to get more leafy greens in your diet.

They're packed with nutrition: Leafy greens pack a lot of nutrients in just one serving. For example, a cup of raw spinach gives you more than your daily recommended daily intake of vitamin A, which is crucial for healthy skin, eyes, and teeth (if you think that's impressive, check out the rest of this chart - a cup of romaine lettuce gives you twice the amount of vitamin A!). Other important nutrients you can find in greens include magnesium (an essential mineral that helps keep your body and mind feeling alert, relaxed, and functioning properly), iron, vitamin C, and cancer-preventing phytonutrients. Not only that but greens like spinach, kale, and bok choy give your body a healthy dose of calcium.

They're versatile: You don't have to chow down on a salad every day; leafy greens can be added to any number of meals. Sauté leafy greens in a bit of olive oil and seasoning for a healthy warm side, or steam the leaves for a few minutes to maintain even more of the nutrients. You can even sneak raw leaves into a juice or smoothie to get much-needed nutrients without having to go the salad route. For an indulgent way to sneak leafy greens into your diet, try making these vegan brownies with spinach baked right in!

They help you detox: The nutritious benefits of leafy greens don't stop at disease-fighting vitamins and minerals. Leafy greens like kale, spinach, and chicory contain high levels of chlorophyll, which help your body detox and alkalize. Cabbage and other cruciferous veggies like broccoli, kale, and turnips help detox your body by promoting better liver function.

Have we convinced you? Try these five fast and easy ways to sneak veggies into your diet.

Do You Eat Meat? Ask Yourself These Important Questions

Jenny Sugar — Fri, 23 Mar 2012 02:10:34 PDT

The majority of the US population include beef, poultry, or fish in their diet, which can be excellent sources of protein, vitamin B12, omega-3s, iron, and other essential nutrients. There's definitely a healthy and a not-so-healthy way to eat meat, so ask yourself these important questions to ensure your steak, grilled chicken, and tuna fish sandwich are doing your body good.

Am I Getting Enough Fiber?
(Wo)man can't live on meat alone, and while many low-carb diets applaud eating mostly meat, it's not something you can sustain. Besides valuable vitamins and minerals, fruits, veggies, and whole grains are also high in fiber, something meat lacks. Fiber not only keeps your digestive system happy, but getting your fill (25 to 30 grams a day) is proven to reduce the risk of heart disease and certain cancers. Enjoy a fiber-rich side dish with every meal, including fresh salads, whole grains, and grilled veggies. You can also get creative and add fiber to your meat recipes like this beef and bulgur burger.

Keep reading to find out what other questions meat eaters should ask themselves.

Mighty Magnesium: 4 Ways to Load Up on This Essential Mineral

Anna Monette Roberts — Sun, 11 Mar 2012 12:47:25 PDT

Magnesium is an essential mineral our body needs and is found in our bones, body tissues, and organs. A well-balanced diet will usually provide you with adequate magnesium levels, but if you are prone to headaches, forgetfulness, sore or cramping muscles, stress, or chronic fatigue, a deficiency in magnesium might be what's slowing you down. For ways to get a daily dose of magnesium, read on.

A Doctor Dishes: Which "Superfoods" Are Worth the Cost?

LearnVest — Fri, 10 Feb 2012 00:15:00 PST

We're thrilled to present this smart LearnVest story here on Savvy!

Most people you speak to these days are trying to stretch every dollar as far as possible - even the ones they spend buying apples and oranges.

Food prices are expected to increase yet again this year, and food manufacturers are making portions smaller without reducing prices. Not surprisingly, a recent Rasmussen poll found that 93 percent of adults report paying more for groceries now than they did a year ago.

So how can we supercharge our grocery dollars and get them to do overtime for us?

Yes, some foods are obviously a better nutritional deal than others (think apples vs. potato chips), but there’s another class of foods that blows the rest of the field away in terms of nutrients and health-protecting qualities: superfoods.

Superfoods can help prevent diabetes and heart disease, repair damage to your body’s cells, and more. But before you go piling them into your cart, know that some superfoods are better nutritional bargains than others. As a doctor and a mom, I’ve sleuthed out which ones are worth the extra cost in terms of their long-term health benefits. Below is the scoop on which ones may help you age better, ward off cancer, and more.

What to Know Before Buying Superfoods

Before we dive into what to buy, there are a few important things to remember about consuming these foods:

Eating foods fresh and in their natural state, especially fruits and vegetables (rather than in pill or powder supplement form), usually allows us to absorb the greatest amount of their nutrients. The way a superfood is processed or cooked can significantly lower its antioxidant content.
If the superfood can’t be eaten fresh, look for easy and appetizing recipes containing it. No matter how “super” a superfood may be, if you don’t know how to cook it, you’ll probably let it go to waste.

Are Superfoods "Good Buys" If I’m Shopping on a Budget?

Read on to find out.