Magnesium deficiency is probably the most common nutritional deficiency nowadays. For example, approximately 80% of U.S citizens are deficient in this essential mineral. This is worrying fact since magnesium is responsible for more than 300 biochemical reactions in the body in the body.
Some of the most important functions of magnesium include:
- Proper transportation of crucial vitamins and minerals such as calcium, vitamin D, and vitamin K.
- Creating energy in the body
- Activation of muscles and nerves
- Helping digest carbohydrates, fats, and proteins
WHAT IS THE REAL CAUSE OF MAGNESIUM DEFICIENCY?
According to many experts, the biggest cause of magnesium deficiency are the modern farming techniques which use many different chemical fertilizers, pesticides, and insecticides that deplete the soils of mineral nutrients such as magnesium. In addition to this, certain medical conditions can also make it difficult for your body to absorb magnesium.
Here are the most common signs of magnesium deficiency:
- Decreased appetite
- Muscle cramps
- Memory Loss
- Frequent Mood Changes
- Abnormal heartbeat
- Coronary spasms
- High blood pressure
- Blood clots
The Risk factors for magnesium deficiency are:
- Crohn’s disease or other medical conditions that affect digestion
- Kidney disease
- Parathyroid problems
- The use of antibiotics or drugs for diabetes
- Regular consumption of alcohol
- Old age
How to Increase Magnesium Intake?
The first option is to take magnesium supplements. Epsom salt baths is another great way to increase magnesium levels. It will allow you to absorb magnesium through your skin. However, the best way boost your magnesium levels to eat more foods that are rich in magnesium.
Here Are the Top 12 Magnesium-Rich Foods
- Cashew Nuts – 1 will satisfy 20% of the recommended daily intake.
- Almonds – 1 ounce is equivalent to 19% of the daily value.
- Avocados– 1 avocado will cover 15% of the recommended daily intake.
- Bananas – 1 medium-sized banana will provide you with 8% of the daily value.
- Lentils – 1 cup of cooked lentils will satisfy 18% of the daily value.
- Dark Chocolate – 100 grams will give you 58% of the recommended daily intake.
- Figs – 1 cup of dried figs will cover 25% of the daily value.
- Okra – 1 cup of boiled okra will provide you with 14% of the daily value.
- Pumpkin Seeds– 1 ounce is equivalent to 19% of the daily value.
- Soybean – Half a cup of dry roasted soybeans will provide you with 50% of the daily value.
- Rice– 1 cup of long grain brown rice will satisfy 21% of the recommended daily intake.
- Spinach– 1 cup of cooked spinach will give you 39% of the daily value.