Magnesium from nuts and seeds

Magnesium from nuts and seeds is needed to relax our blood-vessels; that affects every single cell from the bones to our brains.

Also it is needed for literally hundreds of biochemical reactions in the body. Of great concern half of all people on the typical industrial-diet followed in the West are short by nearly 50% of the recommended dietary allowance; that can only mean poor health.

For the record we need about 400mg per day. If you follow the dictates of Hippocrates, the Father of Medicine, then you would want to get your magnesium from your food rather than supplements.

Magnesium from nuts and seeds.

"Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune-system and keeps the heartbeat steady[6]; and contributes to strong bones too. It also is important for adjusting blood glucose levels. It aids in the production of energy and protein."

- MedlinePlus[1]

Magnesium from nuts and seeds

Magnesium from nuts and seeds is but one way to make sure we are getting enough of the mineral; it is found in many unrefined foods.

The problem of course is that we mostly don't like legumes or dark-green leafy vegetables, and whole grains are very difficult to get. So magnesium from nuts and seeds is a good option.

Most of us enjoy a handful of pecan nuts or almonds, and pumpkin seeds are a great favourite; they are a good source of fibre, where we are often also short.

We can argue about whether this nut or that seed is richer in magnesium. For me counting calories and fussing about whether we are getting enough of specific minerals is what totally spoils the enjoyment of our food.

Those who enjoy daily a broad spectrum of whole foods need have no fear of whether they are getting sufficient of certain vitamins and minerals; there need be absolutely no worries about a deficiency of magnesium and the consequent likelihood of hypertension and diabetes.

So you can enjoy getting your magnesium from a mixture of nuts and seeds. Blend enough for a week and keep them in the fridge. 

You could sprinkle the nuts and seeds on your salad or put them in the bread dough; only we found that it doesn't rise as well. Now we enjoy them in our smoothies every morning.

Nuts and seeds in blender.

It matters not how you get your magnesium from nuts and seeds; just make sure that one way or another you they are regularly part of your food. Daily would be ideal.

This nutritious green smoothie is one our favourites; using mixed salads and avocado it is a veritable powerhouse for magnesium. We often add freshly-ground nuts and seeds too.

WebMD points out those with digestive issues are often deficient in magnesium[2]. For this reason we usually make our smoothies using kefir; it's a natural probiotic that is so easy to prepare in your own kitchen[3].

Of personal interest kefir cured me of 15 years of stomach pain from a stubborn helicobacter infection that was resistant to medication in just one week; we should all eat homemade probiotics regularly.

Nutritious green smoothie.

Followed by Eggs Hilton using diverse dark-green leafy vegetables on a slice of 100% wholegrain toast, you already have ensured that you have adequate magnesium, and a lot else to boot. The vitamin E alone makes this a powerful tonic for keeping blood pressure down; and, being an anticoagulant, dispersing any clots that may cause sudden death from cardiovascular disease.

It's true that pride cometh before a fall, but neither Helen nor I take any medication whatsoever; no mean feat in our eighth decade. In part we give magnesium from nuts and seeds, enjoyed daily, part of the credit. Am I a food snob or an epicure?

Eggs Hilton with a kefir smoothie.

It's the mission of this site to find ways to make slow-food fast. Neither grinding the nuts and seeds, making a smoothie nor cooking Eggs Hilton take any time at all; less than half an hour in total once you are in the groove. That includes a short walk to the garden to pick your spinach.

Not easily seen there are a few pods of green beans in season in our Eggs Hilton; they too are a rich source of magnesium[5]. Half a cup contains around 50 mg.

In particular I relish the broad bean season; there is a marked reduction in the tremor in my right hand from an important phytonutrient called L-dopa. It's important brain food.

It's our contention that you either put time, energy and money into good food, or you spend far more consulting doctors and purchasing medication.

Rough estimate of the magnesium in one helping

Nuts and seeds

Handful of almonds

Handful of sunflower seeds

TBSP of mixed nuts and seeds (15g)

Magnesium (RDA 400mg)




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Notice incidentally that this meal is very low in starch; more importantly there are zero refined carbs. They are the real devils.

Richest of all are the dark-green leafy vegetables in your Eggs Parkinson's disease; half a cup contains 75mg. The broad beans help with dopamine, the happy hormone and yet more magnesium.

Already from your breakfast alone you have well over a quarter of the recommended dietary allowance of magnesium. If you would rather take blood-pressure medication, then I'm afraid I cannot help you. We live and die by the choices we make.

Magnesium from nuts and seeds could be a life-changer for many of us; they are delicious in any case.

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Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself and Mother Earth for future generations; and your family too, of course. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books.

Here are the back issues.

  • Investing in long-term health
  • Diseases from plastic exposure
  • Intensive lifestyle management for obesity has limited value
  • A world largely devoid of Parkinson's Disease
  • The impact of friendly bacteria in the tum on the prevention of cancer
  • There's a hole in the bucket
  • Everyone is talking about weight loss drugs
  • Pull the sweet tooth
  • If you suffer from heartburn plant a susu
  • Refined maize meal and stunting
  • Should agriculture and industry get priority for water and electricity?
  • Nature is calling
  • Mill your own flour
  • Bake your own sourdough bread
  • Microplastics from our water
  • Alternative types of water storage
  • Wear your clothes out
  • Comfort foods
  • Create a bee-friendly environment
  • Go to bed slightly hungry
  • Keep bees
  • Blue zone folk are religious
  • Reduce plastic waste
  • Family is important
  • What can go in compost?
  • Grow broad beans for longevity
  • Harvest and store sunshine
  • Blue zone exercise
  • Harvest and store your rainwater
  • Create a cyan zone at your home

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56 Groenekloof Rd,

Hilton, KZN

South Africa