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Well Being Articles: Nutrition


Reducing Body acidity by using foods

By Lela Rabie

"Foods can be used to reduce acidity levels in the body.."

Different foods are either acid-forming or alkali-forming in the body, eg. lemon contains citric acid in its juice which makes it very acidic but as citric acid is an organic acid the body can metabolize it to CO2 and H2O. In the whole lemon, negative charges on the citrate ions are balanced by positively charged metal ions (potassium and calcium). Once the citric acid has been metabolized, the potassium and calcium are balanced against negative ions (eg. chloride or bicarbonate) instead of the citrate. This discourages the formation of H+ and thus has an alkaline reaction. Thus although lemon itself may be acidic, in the body it is alkali-forming.

Ideal Acid/Alkaline levels in the Body.

For maintenance of ideal acid/alkali levels in the body, one needs to take in 80% alkali forming foods and 20% acid forming foods daily. Foods which are alkali forming in the body and can help to reduce acidity levels are eg. almonds, unsweetened yoghurt, raisins, most fruit and vegetables ( do not have high concentrations of protein) and sea vegetables. Some neutral foods are eg. cream cheese, oils, rice, avocado and pumpkin seeds. Some of these neutral, swollen foods eg. rice will absorb acidity from the body and help to remove it and so reduce body acidity and complete the cleansing picture (as well as helping to give the body a good hydration picture). Some foods which are acid-forming in the body and are thus better consumed in moderation are eg. salt, sugar, coffee, chocolate, alcohol, all grains and cereals except rice, high quality animal proteins (these are rich in sulphur and phosphoproteins which give rise to sulphuric acid and phosphoric acid forming in the body) and all pulses and legumes, including peanuts. Eating the fast-growing foods and foods that are in season would also promote cleansing which in turn, will lessen body acidity.

An alkaline environment in the body.

Having an alkaline environment in the body is preferable for many reasons eg:
In an acidic body:

1. Acidification of the medium surrounding the cells causes hydrogen ions to enter the cells and minerals being lost.
2. When there is too much acid in the body the cells take up acid to "help out" the rest of the body and this causes disturbance in the cells mineral balance (H+ increased so Na+ and K+ in cell is lost, first the Na+ and then the K+).
3. Sometimes lost potassium is replaced with sodium which worsens the situation as Na+ attracts acid. ( Also not good for the hydration picture.)
4. For every 3 Potassium ions leaving the cell, 2 Sodium + Hydrogen enter the cell.
5. Excess acidity leads to demineralization of the bones thus an acidic system can lead to the softening of bones.

The natural healthy state of the body is to have an alkaline "inner" environment and an acidic "outer" environment. Outer environment refers to the inner digestive tract and to the outer skin. Healthy and "friendly" bowel flora thrive in a slightly acidic environment whereas in a more alkaline environment the "unfriendly" bowel flora dominate.
As the body constantly works towards a state of balance one will find that when the body is acidic the colon will be alkaline and vice versa.

"The reduction of body acidity influences bowel flora.."

Reducing body acidity will cause the body to become more alkaline and promote more acidic conditons in the colon, a more welcoming environment for the lactose fermenting, "friendly" bacteria. The relationship between the body (the host) and the bacteria is one of symbiosis where both benefit from keeping the other "happy". Thus reducing body acidity by various means eg. eating a more alkali-forming diet, reducing stress, being conscious of "toxic" emotions and being aware of the environment we create for ourselves will have a beneficial effect on the bowel flora as they will be provided with a slightly acidic environment in the colon, which will allow them to thrive. This will allow them to synthesize B vitamins and Vitamin K (important in blood clotting) as well as encourage complete digestion and also generate volatile fatty acids by breaking down dietary residues (especially fibre).

Our bowel flora are there to help us create and maintain a balanced state of health, creating the right environment for them to flourish in is up to us.

Healthy Recipes | Vegan Recipes

Amazing chef and my friend, Claudia Mattos from Sao Paulo in Brazil sent in some delicious recipes for readers to try, if you like her recipes and would like to get in touch with her, here are her details:

Chef Claudia Mattos
ZYM Café
This email address is being protected from spambots. You need JavaScript enabled to view it. 11 3021 56 37.


Tofupiry by Claudia

100ml olive oil
50ml lemon juice (or less)
50 grams sour cassava starch
250g tofu
salt to taste
water or soy milk

How to prepare
Cover the blender blades w/ olive oil, lemon juice. Add the tofu and the cassava starch.
Blend the mixture adding soy milk as much as needed, until smooth.
Cook the mixture in a pan at low temperature, stirring until it is cream cheese like.
It can be used on bread or toast, or as pizza topping, or w/ vegetable (or regular) lasagna, or filling for vegetables, i.e. zucchini

Hint to liquefy this mixture: use vegetable stock

Yummy Yam cream cheese / ricotta by Claudia

3 raw yams, peeled and cut in small pieces
olive oil (enough to cover blender blades)
half a pink-lemon juice
salt to taste
garlic or other spices to add warmth ex: red pepperoni, ginger, (optional)

How to prepare

Pour the olive oil into the blender until it covers the blades and add the yam and lemon juice as well as the remaining ingredients. Blend the mixture until the desired texture is achieved (for less fibers, blend longer). Add salt.

Vegan vichyssoise by Claudia 

5 yams, steamed and peeled
3 cups vegetable stock
2 leeks, thinly sliced (bulb only)
1 onion, chopped
salt to taste
ground black pepper to taste
(other possible ingredients: 1 bay leaf / dried thyme / dried marjoram)
soy cream
nutmeg to taste

Blend the yams w/ the vegetable stock until you have a purée.
In a pan, saute the leeks and onion in ghee, until they’re brown.
Add the yam puree and blend the ingredients until you get a smooth, nice cream. Season with salt, pepper and nutmeg to taste.
Turn off the flame and finish with soy cream.

Cheaters easy Hummous: by Lela

A ridiculously easy recipe packed full of protein and good fats, hummous is a firm favourite with my family. If you want to go the really low sodium route, boil your own chickpeas (after soaking overnight) and use Lo-salt or a salt substitute. I prefer using coarse ground himalayan salt or natural sea-salt..


1 can cooked chickpeas, rinsed and drained.
1 large organic lemon (juice thereof :-) )
4 cloves garlic, finely chopped
3 1/2 tablespoons tahini (ground sesame seed paste)
salt to taste


Put all the ingredients in a bowl and add about 1/3 of a cup of water. Blend using a handheld blender, adding more water, lemon juice or salt according to your preference of taste and consistency. Once you have a smooth paste, enjoy with warmed pita breads and some olives or serve with new baby potatoes and home made mayo. Also delicious mixed with a ripe avo and used as a spread or dip.
Tastes even better the day after. Keep refrigerated.

Cheesy Beetroot by Lela

A sneaky and delicious to get kids to eat veggies:-). For those which are lactose intolerant and watching their wheat, use soya milk and buckwheat flour as replacements for the milk and flour used here. It tastes just as good with sunflower oil but olive oil is much healthier.. I like to steam the veggies..


4 large beetroots, cooked and chopped into chunks
1 medium head of broccoli, cooked and broken into florets

For the sauce:

100mls olive oil (extra virgin)
1/2 cup flour
1 1/2 cups milk
grated cheese (mozzarella or white cheddar, even crumbled Feta)
salt and pepper to taste.


Prepare the sauce by heating the olive oil, add the flour and mix till a paste is formed, remove from heat while doing this if necessary. Add the milk bit by bit till the right consistency is reached. Add salt and pepper and some of the cheese.
In an oven proof dish put the steamed veggies and cover with the cheesy sauce, sprinkle the rest of the grated cheese on top and put in the oven to melt cheese and brown the top.
Serve hot with wholewheat noodles or wheat-free noodles. Perfect winter food for the kids!

Spicy Butternut soup by Lela

A real winter warmer, this one is not for the faint-hearted! Packed full of warming ingredients, it helps to boost the immune system and keep the sniffles at bay.


1 large butternut, chopped into chunks, no need to peel if organic and properly washed.
1 onion
3-6 cloves garlic (you decide:-) )
2-4 red chillies (ditto)
a small bit of grated ginger (between 1/2 tsp and 1tsp)
3 carrots chopped into chunks
2 tablespoons chopped fresh parsley.
1 flat tablespoon curry powder.
1 teaspoon brown sugar or honey.
extra virgin olive oil.
veggie stock powder.
salt and pepper to taste.


Lightly fry the onion in extra virgin olive oil, add the butternut and carrot, cover with water and bring to the boil. Simmer until butternut is almost tender. Add chopped garlic, parsley, curry powder, chillies, honey/sugar and ginger. When butternut is soft, blend everything together using a hand held blender. Add veggie stock and salt and pepper to taste.
Leave to stand for 20 min and then slowly reheat till just warm enough to eat.
Serve with a swirl of cream and some warm rolls.
Perfect for when you feel a cold coming on or you just feel like a bit of a cleanse :-).


Great long term energy food for breakfast and absolutely delicious with fruit juice, soya milk or yoghurt as a topping!


3 cups oats
3 tablespoons butter
1/3 cup honey
2 pinches salt
2 tablespoons cinnamon
1 cup seedless raisins
1 cup sunflower seeds/flaked almonds/pumpkin seeds or a combination of all three.
½ cup linseeds.


Melt butter and honey together with salt, add oats and mix till covered. In a separate pan, lightly toast the seeds and nuts. Mix oats, seed mix, raisins and cinnamon together and leave to cool. Serve with live yoghurt or after soaking overnight with soya milk and grated apple. (Lela recipe:-))


Osteoporosis and Diet

This article written by Lela was first published in the November 2008 issue of Rennaissance magazine, South Africa. Please see the relaunch issue in stores March 2009.

Prevention of Osteoporosis using our diet.

Osteoporosis is characterized by a deterioration of bones, resulting from the body’s attempt to extract nutrients from them and is a very real problem for many people, especially women, even in the medically advanced environment of today. The good news is that, with a little thought and information it can be easily prevented.
Lets take a look at the minerals which play the main roles in bone health:

Calcium is the most abundant in the human body and with 98% of the body’s calcium stored in the bones, one can see why adequate levels of this mineral are important in helping to prevent osteoporosis. This can be done in several ways:
Calcium is better absorbed by the body if in a slightly acidic environment thus the best time to take calcium supplements is between meals or on an empty stomach. Calcium and phosphorous compete for absorption in the body and because phosphorous is more easily absorbed than Calcium, high phosphorous levels can cause low Calcium levels. The ideal ratio of Calcium and phosphorous in the body is 1:1 and any imbalance in this ratio can compromise bone health. Avoiding an excess of foods high in phosphorous such as fizzy drinks, lunch meats, dairy products, meat and eggs, among others can help to keep the levels balanced. High intake of complex carbohydrates can also cause a higher phosphorous to Calcium ratio which can lead to a decrease in bone density thus eating less complex carbohydrates can lessen this risk.
Calcium absorption is also affected by caffeine intake, excess caffeine reduces the absorption of Calcium by the body and this creates a need for Calcium to be leached from the bones. Try to keep caffeine consumption to a moderate level by drinking less coffee and tea, instead replace some of your daily intake with herbal teas, diluted fruit juice or clean water.
Vitamin C found in for example citrus fruits, green peppers and sauerkraut and Zinc which is found in for example oysters and whole greens both aid Calcium absorption so increasing your intake of these foods could aid in raising the Calcium levels in your body.
Osteoporosis or calcification caused by excessive Calcium intake, making Calcium bio-unavailable, can be helped by consuming more foods containing oxalic acid and/or phosphorous for example spinach, rhubarb and chocolate. All in moderation of course!
Naturally eating more foods containing Calcium would increase the body’s levels of this important mineral, examples of such foods are sardines (with the bones), broccoli and nuts.

There are many other minerals which play an important role in bone health and the prevention of osteoporosis, lets name a few of them here:

Magnesium. 65% of the body’s Magnesium is found in bones and Magnesium and Calcium can compete for absorption in the body thus too much of one or the other can have an adverse effect on bone composition. The ideal ratio is two parts of calcium to one part magnesium. Magnesium is found in nuts, seeds, dark green vegetables, seafood, avocados and brown rice. Hard water is also a good source. Incidentally magnesium is also very useful in the treatment of pre-period cramps.

Manganese. Manganese plays a role in bone formation and the growth and development of bone structure thus deficiency as a child could cause a predisposition towards oteoporosis later in life. Almost 50% of total Manganese in the body is found in the bones and this mineral also helps to keep Calcium bio-available and helps with Calcium absorption. Manganese is mostly found in nuts and whole grains.

Silicon. Silicon works with Calcium to help restore bones and as such can be helpful in the prevention of osteoporosis. Silicon can be found in whole grains, vegetables, hard drinking water and even in some citrus fruits.

Copper. Copper helps with the tissue healing process and aids in the bone formation as it is involved in the cross-linking of collagen fibres. This role means that it also plays a part in helping to prevent the development of osteoporosis. Copper can be found in for example liver, buckwheat, wholewheat, oysters, prunes, cocoa and black pepper as well as some dark green leafy vegetables.

Boron. Boron helps maintain Calcium balance and so helps keep bones healthy. It regulates the hormones which control mineral movement and make-up of bones and it affects the balance of Calcium, Magnesium and Phosphorous in the body. A Boron deficiency could lead to osteoporosis. Boron can be found in for example some soils, apples and nuts. A diet high in refined foods is unlikely to provide sufficient Boron.

Fluoride. Studies have shown that Fluoride can help strengthen bones by increasing bone mass and reduce the risk of osteoporosis by reducing the loss of Calcium in bones. In excess Fluoride can cause bone brittleness to increase thus again a balanced intake is important. Fluoride can be found in for example seafood, some drinking water and some toothpastes.

Strontium. Strontium adds strength to the bones and so help to prevent osteoporosis by helping to improve the mineral matrix and cell structure of bones. As it is present in most foods deficiency is unlikely.

Vanadium. Vanadium is involved in Calcium metabolism and due to its enzyme stimulating properties it has a role to play in bone formation. Vanadium can be found in for example fish and vegetable oils.

Lead. Lead toxicity can interfere with Calcium absorption. Lead can displace Calcium in bone causing ‘soft’ spots and Lead lines which can be seen on X-rays. A good intake of Calcium, Magnesium, Copper and Zinc will help to lessen Lead contamination. Limiting Lead exposure by avoiding the use of Lead based paints, soldered cans and not exercising near heavy traffic can be beneficial in preventing Lead toxicity.

Molybdenum and Zinc. Both these are also needed in adequate amounts to ensure bone health. Molybdenum can be found in oats, buckwheat, lentils and potatoes. Zinc can be found in oysters, liver and wholegrains, oats and pumpkin seeds for vegetarians.

Get Sunshine! Exposure to sunlight helps with the manufacture of Vitamin D in the skin. Vitamin D works with parathyroid hormone to aid Calcium metabolism. It also helps to increase Calcium absorption from the gut and reduces Calcium loss through excretion from the kidneys. Vitamin D can also be found in egg yolks, oily fish( sardines, mackerel), liver and butter. It is especially important for Vegans to ensure a sufficient Vitamin D intake by supplementation if necessary. Be aware though that excessive Vitamin D can result in Calcium loss from bone.

Osteoporosis is by no means an inevitability and eating a varied diet, high in fruit, vegetables and whole grains as well as adequate complete proteins and plenty of clean water will go a long way to preventing the development of osteoporosis. Several other factors such as getting enough weight bearing exercise also play a role and if one gives attention to a healthy lifestyle there is no reason why osteoporosis should ever be a possibility in later life.


What is Magnesium? | The benefits

This article written by Lela was published in issue 46 of The South African Journal of Natural Medicine, available in stores nationwide and on:


Are you familiar with the mid-morning blues? That feeling that even after eight hours of sleep you could have used at least another two? You may be deficient in magnesium.

Along with sodium, potassium and calcium, magnesium is one of the four macrominerals, essential to all life. A study in the 1960s by American physician Dr Palma Formica tested the effects of magnesium and potassium supplements on 100 people suffering from fatigue. The study included 84 women and 16 men, all of whom were given extra magnesium and potassium for five to six weeks. The findings were astounding: 87 of the volunteers improved, even those who had been suffering from fatigue for more than two years. The subjects became cheerful, alert and energetic, and some even recorded getting by on six hours’ sleep a night when they had struggled to feel rested on twelve hours’ sleep before they started taking the supplements.1

Magnesium is thought to combat fatigue because it helps release energy in the body. It also plays a role in the production of melatonin, which helps to regulate sleep; this production is disturbed when levels of magnesium are insufficient. As well as being helpful in treating fatigue and insomnia, magnesium plays a role in preventing and treating a host of other common ailments from the premenstrual syndrome (PMS) to heart problems.

Magnesium helps the heart to function, and good levels of this mineral are associated with a decreased risk of heart disease.2

The mineral calcium contracts muscles whereas magnesium relaxes them, so when magnesium levels in the body are low more calcium can flow into the vascular muscle cells, which makes them contract. This contraction causes tighter blood vessels and thus higher blood pressure. Severe magnesium deficiency in the heart causes its muscles to go into spasm, and there is evidence that some heart attacks are in fact not caused by obstruction but by cramping of the coronary arteries, which cuts off oxygen supply to the heart. Good levels of magnesium can prevent these effects, as magnesium is thought to dilate blood vessels and relax heart muscles.
Magnesium also helps to make platelets, the tiny blood cells that form clots, less sticky and so prevents blood clots from forming.

The muscle relaxing properties of magnesium are good news for athletes. In sports medicine, supplementing with magnesium has been shown to help athletes work out for longer; this is thought to be a secondary effect of the role magnesium plays in the body’s energy production. In addition, supplementing with magnesium enhances membrane function when the mineral binds to phosphate groups of the phospholipids on cells and organelle membranes, thus stabilising the membranes and helping prevent exercise-induced injury.3 Magnesium has also been successfully used in the treatment of ‘restless legs syndrome’.

Around 57% of the magnesium in the body is found in the bones. Magnesium is necessary for bone formation, and many people diagnosed with osteoporosis are found to be suffering from magnesium deficiency. Magnesium is necessary for calcium metabolism and for converting vitamin D to an active form in the body. It also helps to bind calcium to tooth enamel.

The International Medical Veritas Association (IMVA) has identified magnesium deficiency as one of two major factors linked to the worldwide rise of diabetes, in particular type 2 diabetes, in recent years. The other is chemical poisoning. Magnesium supplementation has been shown to improve insulin sensitivity, so magnesium repletion may play a role in delaying the onset of type 2 diabetes and potentially warding off some of its complications such as cardiovascular disease and nephropathy. Without magnesium, insulin is not able to transfer glucose into the cells. Glucose and insulin then build up in the blood, causing various types of tissue damage. The role of magnesium in relation to insulin means that it is also helpful to sufferers from (of) hypoglycaemia.

Magnesium is an intracellular nutrient. It is needed for DNA production and function, and it activates enzymes that are important for protein and carbohydrate metabolism. In fact, magnesium is a co-factor in more than 300 enzymatic processes in the body. The electrical potential across cell membranes is modulated by magnesium, so it affects how nutrients pass back and forth, into and out of the cell.

Magnesium is often called the anti-stress mineral because of its role in relaxing skeletal muscles and the smooth muscles of the gastro-intestinal tract and blood vessels. To fulfil these and other functions properly, magnesium must be balanced in the body with calcium, phosphorus, potassium and sodium chloride.

As magnesium is a crucial factor in the natural self-cleansing and detoxification responses of the body, many detox programmes recommend a warm bath with a handful of Epsom salts (magnesium sulphate); in fact, many commercially prepared bath salts contain magnesium sulphate as one of their main ingredients. Epsom salts in your bath have a relaxing effect on your body because magnesium sulphate, which is absorbed through the skin, is necessary for the production of serotonin, a mood-regulating neurotransmitter that may increase feelings of relaxation and well-being.
Magnesium sulphate can also be used to dehydrate (draw) boils, carbuncles and abscesses.

Magnesium’s role in the production of serotonin means that it is helpful in the treatment of depression. In addition, a brain that is deficient in magnesium is more susceptible to allergens, foreign substances that bring about symptoms similar to those often found in mental illness.

Studies have also shown that treatment of acute migraine with intravenous magnesium sulphate is effective, safe and well tolerated.4

When taken in combination with zinc and vitamin B6, magnesium can help to alleviate many hormone-related problems, including PMS. A study at the Institute of Optimum Nutrition in the United Kingdom, which involved 182 women, found that supplementing magnesium in combination with vitamin B6 was twice as effective as using vitamin B6 alone.5

Vitamin B6 needs zinc in order to work properly in the body, so taking magnesium (200 - 400 mg), vitamin B6 (100 - 200 mg) and zinc (20 mg) daily can help to balance the hormones and also assists in fertility.

Some hangover symptoms could be caused by magnesium depletion, and it is possible that taking some magnesium and thiamine (vitamin B1) as well as drinking extra water can help prevent some of the symptoms of ‘the morning after’.

A deficiency in magnesium can cause a rise in histamine levels, so supplementing with magnesium could reduce allergic reactions. Magnesium has been successfully used in intravenous solutions with other nutrients to relieve acute asthma attacks, and because of its nerve and muscle relaxing effect it can be helpful in reducing epileptic seizures caused by nerve excitability. This macromineral has also been used in the treatment of eclampsia, seizures in a pregnant woman that are unrelated to brain conditions and usually occur after the 20th week of pregnancy. In some countries magnesium has been used for many years to help prevent premature labour.3

A study conducted in the Department of Nutrition, Harvard School of Public Health, showed that patients taking oral supplements of magnesium and vitamin B6 experienced relief from recurring kidney stones. It was found that when magnesium was discontinued, the kidney stones returned until supplementation was resumed.6

Toxicity due to magnesium overload is almost unknown as any excess is usually excreted in the urine and faeces. However, symptoms of toxicity can occur if calcium levels in the body are too low. These include hyper-excitability and depression of the central nervous system. Magnesium deficiency is more common, and can be caused by stress triggering an increase in magnesium excretion in the body. Adequate magnesium absorption can also be adversely affected by too many meals high in protein and fat, excessive alcohol use, and/or a diet high in phosphorus or calcium (calcium and magnesium can compete with each other). Deficiency symptoms include fatigue, irritability, PMS, insomnia and a poor memory. If you are taking birth control pills and/or diuretics or are postmenopausal you may well benefit from increasing your magnesium intake.

Good dietary sources of magnesium include seafood, seeds, legumes, soy flour, tofu, nuts (in particular almonds, pecans, cashews and Brazil nuts), whole grains (especially wheat germ and bran), millet, brown rice, avocado and dried apricots. Magnesium is an alkaline earth mineral like calcium, and is known as the ‘iron’ of the plant world. This mighty mineral is to chlorophyll (the green pigment of plants) what iron is to haemoglobin. As such, magnesium sulphate is often used in agriculture and gardening to correct magnesium deficiency in the soil. The central atom of the chlorophyll structure is magnesium, and this is why eating green veggies (especially dark green ones) is one of the easiest ways to increase your magnesium intake.

Magnesium is best used in combination with calcium (in a 2:1 ratio of calcium to magnesium) and should be taken between meals on an empty stomach. Both these minerals are alkaline, so they reduce stomach acid and are therefore poorly absorbed if taken with food. Absorption can be improved by taking calcium and magnesium with vitamin C as ascorbic acid. The optimal recommended intake for adults is 400 mg daily, of which 170 - 260 mg should ideally come from your diet and 75 - 225 mg can be supplemented if necessary.

Magnesium deficiency is easy to correct, and if we are aware of our body’s messages we will notice if we are not getting enough of this powerhouse macromineral. Please remember to consult your doctor and a knowledgeable dietician or nutritionist before embarking on any supplemention programme or making any changes to your medication.

As always, the message is to keep a balance in all things, and listen when your body speaks.

1. Kenton L. The Powerhouse Diet. London: Ebury Press, Vermilion, 2004: 28.

2. Altura B. Magnesim in cardiovascular biology. Scientific American 1995; May/June: 28-35.

3. Fawcett WJ, Haxby EJ, Male DA. Magnesium: Physiology and pharmacology. British Journal of Anaesthesia 1999; 83(2): 302-230.

4. Demirkaya, Seref M.D; Vural, Okay M.D; Dora, Babur M.D; Topcuoglu, Mehmet Akif M.D, ‘Efficacy of Intravenous Magnesium Sulphate in the Treatment of Acute Migraine Attacks.’ August 2000 (‘The Journal of Head and Face Pain’, American Headache Society, Volume 41, Issue 2, Pages 171-177)

5. Springford M, Truman L. ION Research Project 1996.( Holford P. 100% Health. London: Judy Piatkus Publishers, 56)

6. Gershof SN, Prien EL. American Journal of Clinical Nutrition 1967; May.

Recommended reading
Holford P. 100% Health. London: Judy Piatkus Publishers, 1998.

Kenton L. The Powerhouse Diet. London:  Ebury Press, Vermilion, 2004.

Clark J. Bodyfoods for Women. London: Orion Books, 1997.

Holford P. Supplements for Superhealth. London: Judy Piatkus Publishers, 2000.

Elson H. Staying Healthy with Nutrition. Berkeley, Calif.: Celestial Arts Publishing, 1992.

Pressman AH, Buff S. Complete Idiot’s Guide to Vitamins and Minerals.(Alpha Books, Indianapolis, USA, 2000, ISBN: 0028639642)

Dean C. The Miracle of Magnesium. (Ballantine  Books, New York, USA, 2003)
Nadler JL. Oral Magnesium Supplementation.