9 SYMPTOMS OF MAGNESIUM DEFICIENCY AND 9 FOODS TO FIX THEM

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Magnesium is a mineral that is involved in over 300 processes in our body and it’s deficiency may cause serious damages to our health. It is a mineral that helps form muscles, controls levels of glucose, helps functioning of nerves and muscles and regulation of blood pressure. Deficiency of magnesium is linked with a lot of inflammatory processes, heart diseases and cancer.

Blood test can show the level of magnesium in the blood but the main amount of magnesium is in the bones and cells and therefore there is not a precise test that can determine the level of magnesium.
It is not hard to determine that you have deficiency of this mineral in you body. These are the most common symptoms.

9 SYMPTOMS OF MAGNESIUM DEFICIENCY

Some of the most common symptoms that you don’t take enough magnesium are:

9 SYMPTOMS OF MAGNESIUM DEFICIENCY AND 9 FOODS TO FIX THEM

Common strong headaches and migraine;
Sleep disorders;
Muscle cramps;
Digestion problems;
Infertility;
Depression and anxiety;
Sudden changes in body temperature;
Loss of appetite;
Nausea.

It is important to react on time and when you feel these symptoms, because they can cause serious consequences like heavy heart beating, panic attacks and sudden mood swings.

9 FOODS RICH IN MAGNESIUM

The recommended daily amount of magnesium is 400-420 mg. To provide this amount to your body you don’t need synthetic supplements. Here is some of the foods rich in magnesium:

Leafy greens

Spinach, chard, kale and similar leafy greens need to be a part of your daily menu because they are rich in so many minerals. Just half cup of spinach contains 79 mg of magnesium.

Almonds
You need to have this healthy snack always on your hand. A serving of 28 grams of almonds contains 76 mg of magnesium.

Cashews
This snack will provide you with the feeling of fullness and it is rich in magnesium. A serving of 28 grams cashews contains 5 grams of protein and 77 mg of magnesium.

Amaranth
This plant that comes from South America is rich in fiber and protein, amino acids and minerals that are essential for human health. You can cook it as rice or as popcorn and just half cup contains 80 mg of magnesium.

Mackerel
This fish is rich with omega 3 fatty acids and magnesium. The best way is to grill it with some olive oil and a serving of 84 grams of mackerel has 84 mg of magnesium.

Sesame seeds
Sesame seeds are rich in iron, copper, manganese, calcium and magnesium. You can eat it on it own and add it to your meal. A serving of 28 grams contains 100 mg of magnesium.

Salmon
Every kind of fish is healthy and salmon is also tasty and rich in magnesium. 84 grams of this delicious fish contains 104 mg of magnesium.

Brazil nuts
This nut is rich in magnesium and it also contains selenium that is also important mineral. 28 grams of Brazil nuts have 106 mg of magnesium.

Pumpkin seeds
The seeds are the most nutritious part of the pumpkin. 28 grams of pumpkin seeds contain 156 mg of magnesium.

 

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