Last week we were at the pregnancy care and we were very dissappointed. Beside many other misleading informations, the nurse told us, that you have to take pills for getting the magnesium you need, you cannot find it in food.
Well, this is bullshit. After we came home, we started to inform ourselves and now we want to share with you what we found out:
First, for what do we need magnesium? It contributes to the proper functioning of the heart, the muscles and the nervous system, to metabolism and to the development of bones and teeth. It is decreasing stress, muscle cramps and blood pressure and increasing physical performance. It helps by headache and premenstrual syndrom.
Magnesium is an essential mineral, that means our body cannot produce it by itself. But where can we find it?
10% of your daily need you can take from the drinking water, the rest from food.
Good sources of magnesium are:
Vegetables that are high on clorophyl like spinach, cabbage and chard, beside potato and kohlrabi.
Nuts and seeds like sunflower seeds, walnuts, almonds, cashews, pine seeds and pecan nuts. One of the best source of magnesium are pumpkin seeds. Half a mug of them covers your daily need of magnesium.
Integral cereals, specially spelt, rye and oatflakes or in any kind of bran.
Beans, specially soybeans, yellow peas and lentils.
Bananas, avocados, berries and some fishes like mackerel, salmon or tuna and good quality dark chocolate.
But it is not only about to eat food that contains a high amount of magnesium, but to take care, that your body also can absorb and use it. Not good are alcohol and refined sugar. They increase the magnesium excretion through the urine. You should avoid greasy food and preservatives, too. They inhibit the absorption of magnesium.
Another issue are milk and milk products. Even though they contain magnesium, they are also rich in calcium. And calcium and magnesium have a difficult relation. Calcium is a magnesium antagonist. That means they have overlapping transport systems in the body. So when you take them together, they compete for absorption.
But on the other hand, magnesium increases the bioavailability of calcium. It helps our body to put calcium into the bones. When you take too much calcium without enough magnesium, the calcium can be collected in the soft tissues and cause arthritis. So in some cases of a calcium lack it is even better to consume more magnesium instead of calcium.
Good for getting the magnesium your body needs, is food that contains vitamin B6, which helps to absorb magnesium. We tried to find some that do not contain too much calcium, like egg yellow, integral flour, corn, avocado and banana.
You can also find B6 in milk, meat, liver, beans and yeast, but these also have a high amount of calcium.
We tried directly to intergrate our new knowledge into our daily life and started the next day with a
salad with walnuts, mozzarella and egg. To it we made a bread out of integral spelt flour mixed with wheat flour.
For the salad we took half a lettuce, 2 tomatoes, four eggs, 10 walnuts, one mozzarella, a little red onion and a little bit of pickled cabbage.
We cooked the eggs, cut everything in little pieces and mixed it. To it we made a fresh dressing out of three spoons of tejföl. It is a hungarian speciality. If you can not find it, sour cream will do it, too.
The tejföl we mixed with pumpkinseed oil, home made chilli paste, green pepper, a little bit of nutmeg, half a tea spoon of raw brown cane sugar and a pinch of salt.
For the bread first we let the yeast come: Put in a mug yeast in little pieces (around 20 g), add one spoon of raw brown cane sugar and pour over lukewarm water. Leave it for 5 minutes until there is a kind of foam on the top. Take a bigger bowl (better glass or clay, not metal), pour the yeast with the water inside and mix it with one spoon of grease. This time we took goose grease, but any kind of oil or grease is good. Add a pinch of salt, and start hand by hand mixing the flour in it. First with a wooden spoon, and then when the dough is not anymore so sticky, with hand. Mix the dough until you can form a kind of ball out of it that do not stick on your hand. Then sprinkle a hand of flour over it, cover the bowl with a clean cotton and leave it on a warm place for at least half an hour, better is an hour. Then work on it one more time with your hands, oil a baking sheet, put the dough on it, flatten it a bit (to around 3 cm), and cut with a knife squares on the top. Leave it for 20-30 minutes on 200 degree in the oven until it is getting nice brown and crispy.
And in the evening we were eating self made gnocchies with broccoli.
For the gnocchies you cook around a kilo of potatoes. While they are still warm, you smash them and mix an egg, salt, pepper, chilli and a spoon of sodium bicarbonate into it. Then you start to add hand by hand flour to it until it is not anymore so sticky and you can take it out in one piece from the bowl.
Put the dough on a floured surface, flatten it (around 1 cm), cut it to 1 cm wide stripes. Then each stripe you cut into pieces and form dumplings out of them.
You put them in salted boiling water and cook them until they raise to the surface. Don’t be surprised, it takes really short time.
Then you fry in butter broccoli, carrot, onion and garlic with salt and pepper. When they are good fried, you add the gnocchies to it and fry them together for a bit.
We mixed in the end two spoons of tejföl in it.
By writing this article we realized that probably one of the best magnesium source and also very yummy one is banana pancake tower out of integral flour with dark chocolate sauce and walnuts.
A recipe for a pancake tower you can find in the Kitchen category.
Have a beautiful day!
Love and kisses,
Zoé and Joshua