Friday, January 31, 2014

Ma.. Man... Manganese or is it Magnesium?

What is the difference between the two or are they the same? I bet many of you are or at one time were confused about these two terms: magnesium and manganese. They are similar but they are not the same. 

As a continuation from my acorn squash stew recipe, chickpeas (a.k.a. garbanzo beans) were used in addition to the ground turkey. Chickpeas offer some protein but they're a much better source of manganese, folate, and fiber. Chickpeas are great for steadying blood sugar and aiding in digestion. More on their benefits can be found at WHFoods (which is one of my favorite food sites to look up nutritional information).

While I was reading the nutritional benefits of chickpeas, I wanted to understand the difference between manganese and magnesium. They seem similar, right? I thought Eramet gave an easy to understand description of the two. I'll share some tidbits I learned from them below.

When people think of muscle soreness and recovery they may think about magnesium or a deficiency of said nutrient. Magnesium aids "muscle and nerve function, keeps heart rate regular, and [it] plays an important role in reactions that help boost the body’s immune system." We can get this through food sources like chocolate, coffee, meats, and dairy products. 

On the other hand, manganese is necessary for healing wounds and helps in the formation of cartilage and bones. You can find manganese in a variety of whole foods like leafy greens (see image above - looks good huh?), pineapples, raspberries, and it can also be found in tea. What kind of tea? Green and herbal types. Both of the nutrients can both be found in nuts, whole grains, and leafy green vegetables. 

Health Alicious Ness suggests that flax and sesame seeds are a good source of manganese as well as some nuts, seafood, and chocolate. It appears that chocolate is a good source of several nutrients. Dr. Sears would encourage you to eat at least 70% dark to make it a yellow light food (or heart healthy). See link for more on foods rich in magnesium by the same source. 

I don't claim to be an expert in minerals but I do advocate for families to eat more fruits and vegetables and when we eat a variety daily (Eat the [Real] Rainbow), we can get most of our nutrients - vitamins and minerals from them. Try to consume them closest to their natural state as possible. I know that different ailments can limit absorption of nature's vitamins & minerals getting into the blood stream but I would encourage you to seek (whole) foods as part of your healing in your wellness journey. 

Follow my board as seen here from the link above. 
If you find it difficult to add a variety of fruits and vegetables to your health regimen, you can: 

1) download my free eGuide which provides several ways to get them in!
and / or 
2) see if Juice Plus+ is a product for you. If it isn't and you need to supplement, I recommend that you choose whole foods based. 

The Sears family of practitioners recommends Juice Plus+ and Vital Choice for supplementation. Dr. Bill Sears states that supplements are not to be used as replacements and they must answer two questions:

1. Does it have research stating that the product gets into the blood stream?
And -
2. If yes, does the research state what the product does once it gets there? 

Juice Plus+ answers both these questions in their 30+ published in medical journals studies. 

You can message me for more information. I would like to link arms with you. 

Photo credit: This is one of my juices when I did a 10-day stretch from 12/23 to 1/1/14. My recipes will be shared on a blog post in January. The other is a bar of chocolate I have in my pantry. It makes an excellent chocolate coating or broken into pieces in your own DIY trail mix (post to be published soon and will be linked back here). 

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