Cacao And The Importance Of Magnesium In The Diet - The Koko Samoa

Cacao And The Importance Of Magnesium In The Diet

Most people assume they are getting enough magnesium in their diet from the foods they eat, but that often is not the case. It is difficult to know exactly how much magnesium you have in your body, since approximately 1 percent is all that is distributed through your blood. Most of it is stored in your organs and bones, where it is actively performing biological functions. Presently, there is no accurate testing for magnesium levels. It is also found in over 300 enzymes. 


The Role Magnesium Plays In Your Health


Magnesium is a mineral that is necessary for your heart and bones, but its role in your health is far greater than once believed. It also plays a significant role in protecting your body from the damaging consequences of environmental chemicals, toxins, and heavy metals. Its detoxification properties make it possible to dispel these dangerous invaders before they can cause health problems. Other roles of magnesium include activating muscles, nerves, and adenosine triphosphate (ATP); assisting the body in creating energy; aiding in the digestion of proteins, carbohydrates, and fats; acting as a neurotransmitter precursor; and being a building block for ribonucleic acid (RNA) and deoxyribonucleic acid (DNA).


Signs Of A Possible Magnesium Deficiency


Is there a way people can know if their magnesium levels are low? Headaches, loss of appetite, general fatigue, overall weakness, nausea, abnormal heart rhythms, and vomiting are all indicators pointing to a potential magnesium deficiency. You can quickly see that most of the signs are general and could be related to several different physical conditions. Anytime you suspect you are suffering from a deficiency or experience any type of symptom, the first step is to see your health care professional.


What Is magnesium?


Magnesium is actually a mineral, and it is the fourth most abundant mineral in our body. It’s needed for literally hundreds of chemical processes. So it’s very important. Magnesium is needed to keep your bones healthy, to keep your nerves healthy, to keep your muscles strong, and to keep your blood vessels strong.

Being one of nature's highest sources of magnesium, Cacao is helpful at keeping your mood up. We actually call it your happy mineral. 


What are the symptoms of a lack of magnesium?


Now lack of magnesium may cause a long list of symptoms. A low mood, brain fog and fatigue may sometimes be mistakenly called hormonal issues and is in fact just caused by a lack of magnesium. Low levels of magnesium can even interrupt your sleep or leave you with poor sleep pattern. It can also cause muscle and joint aches and pains. It can result in those horrible food cravings. In addition a lack of magnesium can:

  • bring on nausea
  • trigger low thyroid issues
  • cause high blood pressure high
  • affect your hair and nails
  • make your hair really thin and it can create split nails too
  • cause migraines and headaches


Feeling Tired? Magnesium Deficiency Could Be The Reason


Magnesium is hard at work in every cell of your body. It helps convert food into energy, regulates your nervous system and creates new proteins. Many of the first signals of magnesium deficiency are fatigue, muscle spasms, weakness or stiffness as well as an inadequate/loss of appetite and nausea. However, a deficiency can be hard to identify. Many of the initial symptoms could point to a wide variety of other health concerns.

If a deficiency in magnesium goes untreated, you may experience a variety of symptoms such as numbness and tingling, personality changes, abnormal heart rhythms and seizures. If you see any signs of deficiency, it is important to talk to your doctor. He or she can perform a blood test or check calcium and potassium levels to help pinpoint the problem.

Choose foods such as cacao or spinach, nuts and seeds that are rich in magnesium and other important nutrients. A simple mango, avocado and cacao nib smoothie is a delectable way to incorporate more magnesium into your system. Both avocados and cacao are magnesium-rich.


There is no evidence that topical sprays deliver magnesium to the body effectively. It is best to stick with eating foods high in magnesium or using over-the-counter supplements, instead of sticking to topical sprays.


Magnesium is also known to help reduce the frequency of migraines. It is commonly recommended for those who suffer from vestibular, ocular and common migraines. Ultimately, making sure your body is getting enough magnesium not only helps you maintain good health in general, but also may help you manage stress, migraines or muscle aches and pains. Don’t ignore feelings of tiredness or weakness.


How can you add magnesium into your diet?


In a world where magnesium levels are on the decline in our food, getting plenty of magnesium in your diet can be a challenge. So how do you get there? The best way is to try to get it through your diet. So you’re looking at foods such as nuts and seeds, things like sunflower seeds, sesame seeds, chia seeds. Dried fruit like raisins and cranberries are absolutely great, only do not overindulge because they are high in sugar. Avocados, dark green leafy vegetables like spinach and kale. You’ve got mung beans, you’ve got brown rice, lentils. You’ve also got cacao beans. However, a little piece of dark chocolate, maybe over 70 to 75% cocoa can actually be really good for you, as long as you take it in moderation. Maybe one or two pieces a day. You could also try cacao nibs or cacao tea and use that instead of cocoa powder in any of your recipes or baking. You can also get plenty of magnesium in your whole grains. 


Increasing Magnesium Levels


There are also healthy choices you can make to improve your magnesium levels, one of which is to eat dark green, leafy vegetables every day. Some people juice their greens along with other vegetables or fruits. Apple, lemon, celery, and greens is a popular and delicious combination. Some foods containing high amounts of magnesium include:


  • Cacao - Nature's best source of magnesium
  • Beet greens
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Collard greens
  • Kale
  • Romaine lettuce
  • Spinach
  • Swiss chard
  • Turnip greens


Other foods containing good amounts of magnesium include raw cacao nibs, unsweetened cocoa powder, avocados, fatty fish, seeds and nuts, herbs and spices, squash, fruits, and berries.


If you experience any symptoms related to magnesium deficiency, it's essential to remember they could also be indicative of other issues. Only your health care professional can make a proper determination. By eating a healthy diet that is rich in foods like cacao which are good sources of magnesium, you reduce the risk that you will be deficient in this important mineral.


Speak to your doctor


It's worth saying again. If you are on high blood pressure medication, or if you are on heart medication and you wish to take magnesium, then we do advise that you speak to your doctor first.


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