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Thursday, April 14, 2011

A Tasty Way to Get More Magnesium

I personally like quinoa, mainly for its protein, but also its many uses.  I add organic quinoa flakes to oatmeal, pancakes, and other foods.  I like it in place of rice as it is gluten free.

I guess I'd like to have Larry's Markets' recipe for their quinoa salad with oranges.  In the interim I found one one I think I'll play with, my choice is to omit the corn.  But you may like it as it is in this recipe.

Quinoa salad: 
  • 1 cup quinoa, well rinsed
  • 1 cup frozen corn kernels, thawed
  • Juice of one lemon
  • 1 Tbs olive oil
  • 2 to 3 scallions, minced
  • Salt and black pepper, to taste
  • Bean salad:1 16-ounce (455g) can low sodium pinto beans, drained and rinsed
  • 1 cup diced tomato
  • 1 Tbs apple cider
  • 1/4 cup chopped parsley or cilantro
  • Freshly ground black pepper, to taste
  • Garnishes: Pumpkin seeds
  • Black olives
  • 1 red bell pepper, cut into strips


  • Boil 2 cups water (480mL) in a saucepan. Add the quinoa and simmer, covered, for 15 minutes. When done, fluff with a fork and transfer to a bowl. Combine quinoa with remaining ingredients for the quinoa salad.
  • While the quinoa cooks, toss the bean salad ingredients in another bowl.
  • To assemble, spread quinoa salad evenly on a platter. Leave a well in the center and mound bean salad into the well. Sprinkle with pumpkin seeds. Arrange olives and pepper strips around the edge. (Delicious Living)

Low magnesium linked to inflammation

The experiment revealed several findings: Fewer than half of the people in the study were getting enough dietary magnesium to meet the estimated average requirement (the amount estimated to meet the needs of 50% of people), and more than one-third had low magnesium levels in their blood.
People with low-magnesium diets had higher levels of C-reactive protein, a marker of inflammation that is closely correlated with cardiac risk.
A low magnesium diet was also associated with a higher body mass index, a number based on height and weight that is used to diagnose overweight and obesity. Scientists have found a close relationship between obesity and inflammation. CRP levels decreased in people in the magnesium group whose CRP levels were high at the beginning of the study, but increased in those in the placebo group.
“The findings show that many individuals have a low magnesium status associated with increased chronic inflammatory stress that could be alleviated by increased magnesium intake,” the study’s authors said. (Magnesium Research)
People with Diabetes (PWD) often have low magnesium levels: More on Magnesium

Quinoa is high in many health promoting nutrients, and you'll get about 90mg of magnesium from a half-cup serving.

Top Viewed articles (30+) re: Magnesium from Natural Health News
Dec 30, 2010
In 1995, researchers at the University Eye Clinic in Basel, Switzerland published a study on the effect of supplemental magnesium on glaucoma patients. A dose of 121.5 mg twice daily was administered to 10 glaucoma patients for one ...
Oct 24, 2007
(OMNS October 23, 2007) Over two-thirds of all Americans do not consume the recommended daily intake of magnesium. Even more alarming are data from a study showing that 19% of Americans do not consume even one-half of the government's ...
Nov 11, 2008
The relationship between high blood pressure and magnesium deficiency has been explored in several studies, producing conflicting evidence. A study published in the November 2002 issue of the Journal of Hypertension submits the ...
Apr 05, 2008
My therapy for restless leg (RLS as the pharma-media calls it) is based in magnesium but I add another nutrient or two, because for this situation the sum of the combination shows better benefit, and usually sooner, than magnesium alone ...

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