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The importance of magnesium in the diet for asthmatics – recipes rich in magnesium

February 21, 2010

organic pumpkin seeds are also known as pepitas

So here is the first article in regards to asthma and a little I learned about the importance of having a diet rich in magnesium in helping to prevent asthma attacks.

I was curious to learn why magnesium was so important to our health while also relearning those foods which are rich in this necessary trace mineral and why magnesium is so vital to our lung health.

Last year, I took a college nursing nutrition course and although I may have aced the class, that did not necessarily mean I put forth the good information I had learned.

Upon my research for this article/post on Magnesium and its relation to asthma, I have provided below a list of additional links to articles to not only site my resources but in providing you, my readers, with additional information to assist you with helping yourself in choosing foods that are good for you – and heck, taste fantastic while we are at it.

Did you know that many of us Americans fall well below our daily needs for magnesium (aka Mg in its abbreviated form).

Many of us women know we simply adore chocolate during those times of the month – but some say it is our need for chocolate’s trace magnesium contents we are really craving. I may agree or disagree with this, only in that I know and love chocolate regardless of its magnesium levels- but I digress…let’s get back to the subject….

Furthermore, I learned and share this, “Common conditions such as mitral valve prolapse, migraines, attention deficit disorder, fibromyalgia, asthma and allergies have all been linked to a Mg deficiency” site source:

So now what? We are supposed to increase our magnesium by eating certain foods…

“How can one get magnesium from foods? The best way of insuring enough magnesium is to eat a variety of whole foods, including whole grains, nuts, seeds and vegetables, preferably food grown on naturally composted soil. The green color of green vegetables is due to chlorophyll, which is a molecule that contains magnesium. Avoid refined processed foods, especially white sugar and white flour products, as most magnesium is removed from them.” site source:

Some interesting articles on this subject of Magnesium, what it does in our bodies, how it benefits us, etc.

Great Magnesium Food Sources to benefit us include:

raw pumpkin seeds, steamed spinach, steamed swiss chard, soybeans, salmon, raw sunflower seeds, sesame seeds, black beans and navy beans.

So the next time you are making a salad, steamed vegetables, sprinkle on those seeds – it’s one of the quickest ways to help boost your magnesium in a healthy way in helping to reach your daily magnesium nutrient levels in keeping your asthma symptoms at bay! So try making my ‘Leah’s old fashioned baked navy beans‘, navy bean soup or hummus for extra magnesium! See? Getting your magnesium in your diet is easy and can still be delicious! Now that’s some fantastic news!

Eat wholesome, and be healthy!      Chow Ciao for Now ~Chef Maven

3 Comments leave one →
  1. February 22, 2010 9:23 am

    I sure as heck hope it helps for asthma. I had it as a kid, and it tends to come back.

    So far the foods, I find it helps to think of each pumpkin seed as a 1mg of magnesium supplement. An almond carries 3mg. A brazil nut 10-15mg.

    For fish, halibut is the best source of magnesium…a lil old 3 oz filet has 92mg.

    For beans, lima beans are the best…but all the others are good too.

    Just be careful about too much salt or refined sugar in the recipe, as they are said to leech magnesium.

    • February 22, 2010 4:29 pm

      Thanks there Magnesium for your comments and added points on halibut and almonds….I picked up seeds today at the grocery store and should be making some hummus later tonight for the week…


  1. The importance of magnesium in the diet for asthmatics – recipes … | Drakz Free Online Service

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