Sometimes, we often ignore the symptoms we experience, but it is a fact that the deficiency of a single nutrient can lead to numerous health complications.
The American diet is greatly changed these days, which has led to numerous health issues, and deficiencies in various nutrients.
One of the most common deficiencies is the one of magnesium. Magnesium is not easy to obtain from food sources, but it is extremely important for the human body. This essential mineral is responsible for over 300 processes and chemical reactions in the body.
People took this nutrient in sufficient amounts previously, as it was prevalent in the soil years ago. This is not the case today, mostly due to modern farming and the erosion.
Magnesium deficiency is also caused by the consumption of unhealthy foods instead of foods like seeds, nuts, dark leafy greens, mackerel, and beans, which are high in magnesium.
These are the most common symptoms of magnesium deficiency, which should never be ignored, in order to prevent other health complications:
1. Dizziness
2. Fatigue
3. Memory loss
4. Confusion
5. Liver and kidney disease
6. Difficulty swallowing
7. Calcium deficiency
8. Osteoporosis
9. Constipation
10. Hypoglycemia
11. Anxiety
12. Bowel disease
13. Cystitis
14. Muscle cramps
15. Depression
16. High blood pressure
17. Hypertension
18. Insomnia
19. Fertility/childbearing issues: Getting or staying pregnant, preterm labor, preeclampsia
20. Migraines
21. Asthma
22. Seizures
23. Potassium deficiency: which is manifested by fluid retention, extreme thirst, and irritability?
24. Tooth decay
25. Nausea
26. Blood clots
27. Reynaud’s syndrome, manifested by numbness in extremities, cold fingers or toes, color changes in skin due to temperature changes
28. Tremors
29. Type II diabetes
30. Personality changes: these symptoms are similar to symptoms of mood disorders like anxiety, and depression
31. Heart issues
32. Respiratory difficulties
To fix this issue, you need to consume more magnesium-rich foods, and you can even take some high-quality supplements. Experts recommend MULTIpro as it is also high in biotin, zinc, vitamin B1, vitamin A, zinc, chromium, and iodine.
How much magnesium do you need?
About 60% of your magnesium is in your bones, the rest is in body tissues, and only about 1% is in your blood. Adult men should take in 400 mg, while women should get 310 mg; this increases to 420 mg and 320 mg, respectively, after age 30. While many of us aren't taking in enough magnesium, it's also possible to have too much of it—so unless your doctor has recommended taking a supplement, you should be able to get enough of the mineral from your diet by eating the 10 foods that follow.
Almonds
Magnesium: 105 mg in ¼ cup
Best ways to eat them: Grab a handful for a satisfying snack or sprinkle them over a bed of greens for a more filling salad.
Sesame seeds
Magnesium: 101 mg in 1 ounce roasted
Best ways to eat them: Mix them into granola or sprinkle them into a stir-fry.
Sunflower seeds
Magnesium: 128 mg in ¼ cup
Best ways to eat them: You can have them as a snack, but beware store-bought packages: most of them are loaded with sodium. Instead, buy raw sunflower seeds and toast them yourself. Try Bob's Red Mill Natural Raw Sunflower Seeds ($17; amazon.com) You can also sprinkle sunflower seeds on salads for a healthier crunch than croutons.
Bananas
Magnesium: 33 mg in one medium banana
Best ways to eat them: The options are practically endless: blend them into a smoothie, slice them into a bowl of oatmeal or onto a top of peanut-butter toast, or simply pull of the peel and take a bite.
Cashews
Magnesium: 89 mg in ¼ cup
Best ways to eat them: Have them on their own for a satisfying snack (just buy the unsalted kind). You could also toss them into a stir-fry or on top of a salad.
Tofu
Magnesium: 37 mg in ½ cup
Best ways to eat it: Tofu takes on the flavor of whatever you cook it in. Try subbing it in for chicken or beef in your next stir fry. Extra firm tofu can also be put onto the grill.
Pumpkin seeds
Magnesium: 74 mg in 1 ounce
Best way to eat them: Fiber and protein make pumpkin seeds a slimming snack. Toast seeds in a skillet until golden brown and beginning to pop, about 4 minutes, and then transfer them to a baking sheet. Let cool completely, stirring occasionally. Pumpkin seeds also make a savory salad topper.
Flaxseed
Magnesium: 40 mg in 1 tablespoon whole
Best way to eat it: Flaxseed has a nutty flavor that works well sprinkled into yogurt and cereal, or blended into smoothies. Just be sure to grind them first (or buy them pre-ground)—otherwise the seeds will pass through you without being digested, and you won't reap the health benefits.
Milk (skim)
Magnesium: 27.8 mg in 1 cup
Best way to eat it: Pour low-fat or fat-free milk over cereal, blend it with fruit and nut butter for a smoothie, or simply pour it into a glass and drink up.
Oatmeal
Magnesium: 57.6 mg in 1 cup cooked
Best way to eat it: Have it at breakfast with your choice of toppings. Just go easy on the sweetener. Get inspired by these oatmeal recipes.
