Be careful regarding these foods that would block or lower magnesium absorption?
There is a mineral that would help in muscle functioning, nerve signalling, maintaining heart health and for overall well being of an individual. We are now talking about the mineral magnesium that plays a huge role in the above said activities. Not many of us would know that certain compounds present in common foods would lower the absorption of magnesium or increase magnesium loss in our body. For maximising benefits, it is necessary that we must understand which foods to eat and which foods to avoid.
It was revealed by a research study published in the National Institute of Health that magnesium absorption was lower when the meal was served with spinach. It is known that spinach is an oxalate rich vegetable. The magnesium absorption was high when the meal was served with kale that is poor in oxalate. By this study it was clear that the presence of oxalates in the vegetable could reduce the magnesium absorption.
There are some other foods also that must be avoided as these foods would block or lower magnesium absorption in us.
Avoid beans intake:
Nutrient rich food that would block the absorption of magnesium in us is beans. It must be noted that the presence of phytic acid and fibres in beans are responsible for this. Point is that phytates can affect minerals like iron, zinc etc but magnesium absorption can also be affected. It is believed that pairing beans with Vitamin C would enhance magnesium absorption. It is necessary that we must consume magnesium supplements a few hours after intake of meals.
Avoid tofu intake:
It is worthy to note that tofu also has phtates and consuming tofu would lower or block the magnesium absorption in us. It is believed that separating magnesium supplements from tofu would help in magnesium absorption. Point is that this consideration is especially important for those with poor magnesium levels in them.
Avoid colas intake:
When we drink colas containing phosphoric acid, then magnesium would get excreted through the kidneys. By this, the magnesium levels would get lowered. High sodium content in the colas might lead to this effect. It is not advisable to drink colas simultaneously with magnesium supplements. For the sake of better absorption of magnesium, it is good to pair it with water or light meals.
Avoid caffeine intake:
Bitter truth is that consuming caffeine in the form of tea or coffee would lead to magnesium loss through urine. The reason is caffeine is diuretic. The effectiveness of the magnesium supplements would get reducuced when we drink caffeine containing beverages along with magnesium supplements. It is recommended that a person must wait for 1 to 2hours after drinking caffeine before consuming magnesium supplements.
Avoid alcohol intake:
Intake of alcohol would lead to urinary magnesium loss plus low absorption in the gut and impairment in kidney functioning also. It is essential that a person must not drink and consume magnesium supplements at the same time. Truth is that quitting or limiting alcohol intake would not only improve magnesium absorption but also overall health.
Avoid dairy or calcium rich foods intake:
For absorption in the digestive tract, calcium would compete with magnesium. It must be noted that consuming large amounts of calcium with magnesium through milk, cheese, yoghurt etc would lower magnesium uptake. It is essential to separate calcium intake and magnesium intake by atleast few hours
