Heal Yourself At Home

Minerals from the soil - plants have an affinity for taking up certain mineral salts from the soil. With the aid of enzymes and soil-based microorganisms, they take up what the soil has to offer via their roots (in plants) and hyphae (in fungus). The minerals in these salts become complexed with the plant's various carbohydrates, lipids, and proteins. And so, by consuming the plant or animals that have eaten these plants, we intake the various minerals necessary for our health.

The best food-sources of magnesium are:

• Crude Rice, Wheat, and Oat Brans - added to breads and breakfast cereals

• Dried Herbs

• Squash, Pumpkin, and Watermelon Seeds - snack or in salads

• Cocoa Powder (Dark Chocolate) - milk chocolate contains only ~25% of the Mg content of dark chocolate

• Flax and Sesame Seeds, and Sesame Butter (Tahini)

• Brazil Nuts

• Sunflower Seeds

• Nuts - Brazil nuts, almonds, cashews, pine nuts

• Molasses - substitute for refined sugar in cakes and breads

Poor magnesium food sources - include highly refined flours, tubers, fruits, fungi, and most fats and oils.

Food Sources containing Significant amountsof Mg (A total Mg intake of ~400-600mg/day is a good ball-park amount for most people)
Food	~mg	Food	~mg	Food	~mg
Protein:
4oz Halibut, sole, salmon	120-140	1 C Whole milk	25	1 T Spirulina (dried)	14
4oz Tuna	70
Grains/Brans: However, brans contain a high content of Phytic Acid -Malabsorption Agent
½C Whole grains (rye, amaranth, quinoa, millet, barley, buckwheat, whole wheat bread)	40-50	1 C Brown Rice	84	1 T Wheat germ	17
¼ C Crude rice bran	130	¼ C Crude wheat bran	88	¼ C Raw oat bran	55
½ C cooked oats	30
Nuts (¼ Cup) :
6-8 Brazil Nuts	107	Almonds	99	Cashews (roasted),	88
Pine Nuts	85	14 walnut halves	45
Seeds (2+Tbsp):
Squash, pumpkin	96	Flax	80	Sesame	64
Sunflower	58	Fennel	50
Beans (½ C cooked legumes):
Kidney, navy, pinto beans, chick peas, black-eyed peas, baked beans, black	40-60
Fruits / Vegetables:
1 med. banana	30	1 med. baked potato with skin	50	½ C boiled Brussels sprouts	15
½ C boiled green peas	30	½ C boiled spinach	78	½ Californian Avocado ½ Florida Avocado	35 52
1 T Molasses	48	½C boiled beets, ½C steamed broccoli	20	1 oz. (60) Raisins	9
1 med. pink grapefruit	20
Chocolate:
5oz milk chocolate bar w/almonds	125	1 envelope of cocoa mix	25	1 miniature choc. SPECIAL DARK	3
Baking chocolate (1 square)	93	10 Peanut M&M's	15
Herbs (1 Tbsp.):
Dried Coriander	14	Chives	13	Spearmint	12
Sage, Basil	8.5	Dill	7

U.S. Nutrient Base

Mg is at the center of the chlorophyll molecule

The chlorophyll molecule contains magnesium -but produce will only contain Mg, if farmers have replenished growing medium with magnesium-rich fertilizers, which they don't typically do.

Model of the chlorophyll a molecule - the magnesium ion (bright green) visible at the center of the porphyrin group, is the coordinating ion in this chelated chlorophyll molecule.

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