We all know that magnesium is important for our health, but many of us are not actually aware of its great meaning for the overall health.
Namely, it is needed for almost all body organs, tissues, and functions, from cellular to heart health. Therefore, its deficiency in the system leads to numerous health issues, a weakened immune system, and various chronic and acute ailments.
Moreover, only a few know the needed levels of magnesium in the body. The newest study has found that most people in the United States, actually 80 percent according to Dr. Mercola, lack magnesium in their bodies.
Yet, luckily for us, it can be obtained through food, such as nuts, bananas, fish, grains, dark-green leafy vegetables, fruits, avocados, dark chocolate.
Yet, if you review this list, you can easily conclude that these foods are not on the common daily menu, as we generally consume processed foods, which are devoid of nutrients, including magnesium.
Once more, magnesium plays an essential role in the overall health, as it performs numerous vital body functions, such as:
- Promotes proper digestion
- Enzyme activity, it supports thousands of biochemical processes
- The internal instructions of the body for the formation of new cells and proteins
- Mineral balance
- Production of energy, the energy storage unit of the cells
Namely, it stimulates the activation of over 300 enzymes, regulates vital body functions, like muscle contractions and production of energy. It gives the stimulus for the muscles to relax and contract, and as soon as the muscles which line major blood vessels contract, it affects the blood pressure.
Moreover, it supports every other chemical in the body to perform its function. It is mainly intracellular ion, and it is mostly concentrated in the skeleton of the body, 20- 30 percent are located in the muscles and only 2 percent outside of cells.
Since its deficiency can affect the entire body and functions in it, it should be treated on time. Therefore, you need to know the signs the body sends that it is deficient in magnesium:
- Leg cramps
- Muscle pain or fibromyalgia
- High blood pressure
- Type II diabetes
- Persistent migraines
Also, one may experience overall weakness, nausea, and appetite loss.
If it is not treated on time, this issue may cause more complicated symptoms. These are some of the severe signs of magnesium deficiency:
- Personality changes
- Abnormal heart rhythms
- Muscle contractions and cramps
- Numbness and tingling
- Coronary spasms
The diet is the first thing you should change in order to treat some vitamin or nutrient deficiency. Therefore, you should incorporate foods rich in magnesium into your daily diet, and create a balanced diet, in order to treat this issue.
Foods high in magnesium include: nuts and seeds (squash and pumpkin seeds), avocados, dried fruits (dates, prunes, apricots), dark leafy greens (kale, spinach), beans and lentils (soybeans, chickpeas, kidney beans), fish (especially mackerel), whole grains (quinoa, brown rice), dark chocolate, low-fat dairy (plain non-fat yogurt, goat cheese), and bananas.
Furthermore, you can also take some magnesium supplements to boost the levels of this mineral in your body. However, note that you should not shock your body with high amounts, but slowly increase the amount of magnesium intake through supplementing.
Experts advise that you begin with a dosage of 300-400 milligrams daily. You should not worry if you get frequent urges to visit the bathroom, as it can act as a laxative. Yet, if you increase its amounts gradually, you will prevent this.
Magnesium is vital for your body and health, so you should not ignore symptoms of its deficiency, and should treat it on time in order to keep your body healthy and prevent numerous health issues.