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Food processing causes enormous loss of magnesium in foods that are commonly fairly good sources of it, such as leafy greens, nuts, seeds and whole grains. Most of the magnesium in grain— found in the bran and germ—is lost in milling whole grains for white flour, which is used nearly exclusively for hundreds of devitalized processed food items. When nuts and seeds are roasted or their oils extracted, magnesium is lost. Cooking greens causes whatever magnesium they might contain to leach into the cooking water. Foods tend to lose less calcium than magnesium through these processes, adding to a troublesome dietary calcium overload that we will discuss shortly.
Fluoride in drinking water binds with magnesium, creating a nearly insoluble mineral compound that ends up deposited in the bones, where its brittleness increases the risk of fractures. Water, in fact, could be an excellent source of magnesium—if it comes from deep wells that have magnesium at their source, or from mineral-rich glacial runoff. Urban sources of drinking water are usually from surface water, such as rivers and streams, which are low in magnesium. Even many bottled mineral waters are quite low in magnesium, or have a very high concentration of calcium, or both.
A diet of processed, synthetic foods, high sugar content, alcohol and soda drinks all “waste” magnesium, as a lot of it is required for the metabolism and detoxification of these largely fake foods. According to Dr. Natasha Campbell-McBride, the body requires at least twenty-eight molecules of magnesium to metabolize a single molecule of glucose. Phosphates in carbonated drinks and processed meats (so-called “luncheon meats” and hot dogs) bind with magnesium to create the insoluble magnesium phosphate, which is unusable by the body.
Tannins, oxalates, and phytic acid all bind with magnesium, making it unavailable to the body unless extra care is taken to neutralize some of these compounds during food preparation. It is interesting to note that foods commonly containing magnesium (provided they were grown in mineral-rich soil) also contain lots of these anti-nutrients, such as spinach (oxalates) and whole grains (phytates).
Het probleem zit hem niet in gezonde verzadigde vetten, maar in ongezond, bewerkt voedsel en anti-voedingsstoffen. En, daar komt-ie weer, bijnieruitputting en te weinig maagzuur, alsmede darmproblematiek, spelen een belangrijke rol:
A healthy gut environment is necessary for proper absorption of magnesium from the diet. Irritable bowel syndrome, leaky gut, candidiasis and other gut disorders can severely limit the amount of magnesium that the body will be able to absorb. Older adults often experience decreased stomach hydrochloric acid production, which can impair mineral absorption in general. And with so many treating their “heartburn” with antacids, a healthy digestive environment is hard to maintain.