Human beings evolved in a world in which their drinking water came directly from streams, rivers and lakes rich in minerals. The human body depended on getting much of its daily mineral needs from natural water sources.

Today we get our drinking water from a tap or a plastic bottle. Pesticides, fertilisers and other chemicals seep into the water supply while other toxins like chlorine are deliberately added, making most people suspicious of the quality of our water.

Water treatment

In response, many modern water-purification facilities have intensified their efforts to remove contaminants like lead, pesticide residues, and nitrates from drinking water. Unfortunately, these modern water-treatment methods also deplete drinking water of desirable minerals like calcium and magnesium.

Many people, because of their distrust of the safety of municipally-treated water, now use home water filters and purifiers that efficiently extract any remaining minerals from the water, thus converting 'hard' into 'soft' water. The manufacturers of these devices often boast that their water is free of 'contaminants' - including minerals like magnesium! In fact, the magnesium content of the water which passes through most commercial filters is zero.

The present-day enthusiasm for bottled water has further compounded the problem. Americans consumed nearly eight billion gallons of bottled water last year and Jamaicans have quickly developed the taste. The mineral content of these products varies widely. While some mineral waters contain a moderate amount of magnesium, other brands of bottled water contain little or none at all.

IMPORTANCE OF MAGNESIUM

Humans cannot survive without magnesium. Magnesium is necessary for the proper function of over 300 different enzymes in the body. Blood pressure regulation, muscle contraction, heart rhythm, and nervous system function are all magnesium-dependent processes. Some authorities have even argued that some typical manifestations of ageing - such as loss of muscle mass, rising blood pressure, and diminished nervous system function - are partly attributable to magnesium deficiency.

Scientists have observed that people in communities with the lowest magnesium levels in the drinking water die from heart attacks three to four times more than people in areas with higher levels of magnesium in their drinking water. The World Health Organisation has stated that low water magnesium content is indeed a cardiovascular risk factor and that supplementing drinking water with magnesium should be a priority.

Optimal magnesium intake, by contrast, is associated with improved blood sugar and blood pressure control, normal cholesterol levels, prevention of abnormal heart rhythms, relief from migraine headaches and seizures, and improved exercise capability, among other health benefits

OPTIMISE INTAKE

Health authorities claim that nearly all of us fail to achieve even the modest magnesium recommended daily allowance (RDA) of 420mg for adult males and 320mg for adult females. The RDA for magnesium refers to the amount of elemental magnesium to be consumed daily to prevent obvious deficiency, regardless of its source. Here are some ways you can improve your magnesium intake.

Drink magnesium-rich water: One important way to optimise your magnesium intake is to choose water that is rich in magnesium. Unfortunately, in the United States (and probably Jamaica), this is easier said than done. The FDA regulates bottled water and mandates that the only additives permitted are fluoride and antimicrobials to deter bacterial growth. Magnesium cannot, therefore, be added to water labelled spring water or mineral water.

Take magnesium supplements: Magnesium is generally available as a supplement, and the amount of elemental magnesium contained in each varies depending on the formulation. For example, the amount of magnesium in magnesium oxide is 60 per cent; in magnesium carbonate, 45 per cent; in magnesium citrate, 16 per cent; and 12 per cent in magnesium chloride. Thus, magnesium oxide supplements tend to contain more elemental magnesium per tablet than do magnesium citrate supplements.

But magnesium salts differ in absorption. Magnesium oxide, though inexpensive and widely available, is thought to be relatively less absorbed and more likely to cause diarrhoea than the citrate and chloride forms.

Eat magnesium-rich foods: You can also increase your magnesium intake by choosing foods rich in magnesium, which include nuts, black beans, soybeans and lima beans, pumpkin seeds, green leafy vegetables like callaloo and spinach, coconut water and oat bran. These are particularly rich and healthy sources of magnesium. Having seven or more servings of fresh fruit and vegetables daily will help greatly with your magnesium intake and absorption.

Use magnesium-rich salt: The common table salt we use today is primarily kiln-dried sodium chloride with aluminium containing anti-caking agents added. Mag-nesium and other important minerals are removed in the processing.

Kiln-drying involves scorching salt at high heat to remove moisture. This refining process creates a product that is unnatural consisting of just two elements - sodium and chlorine. This is the real culprit that contributes to high blood pressure, heart and kidney disease and other problems.