Magnesium deficiency is a real thing. It’s a mineral found in the human body and it is also present in many foods. It is a part of around 300 enzyme systems which regulate the body, muscle and nerve function, the blood glucose levels and blood pressure.
The synthesis of DNA, RNA and the antioxidant glutathione happens with the help of magnesium. Also, if you want to maintain strong and healthy bones make sure you eat include magnesium in your diet.
On average, the body of a young adult contains about 25 grams of magnesium out of which 50-60% are present in the bones and the rest is in soft tissues. Magnesium deficiency is hard to be diagnosed and that’s why it is known as “invisible deficiency”.
Early signs of magnesium deficiency
- Loss of appetite
- Headaches
- Fatigue
- Nausea
- General weakness
If these symptoms continue happening for a longer period of time, eventually, we can develop:
- Anxiety and panic attacks
- Blood clots
- Asthma
- Cystitis
- Bowel disease
- Diabetes
- Fatigue
- Depression
- Heart disease
- Hypertension
- Insomnia
- Hypoglycemia
- Kidney disease
- Liver disease
- Nerve problems
- Migraines
- Osteoporosis
- Tooth decay
In its more advanced stages, magnesium deficiency can cause seizures, personality swings and abnormal heart rhythms, It is really easy to provide your body with enough magnesium only if you are careful with your diet.
These foods are associated with low levels of magnesium:
- Excessive soda and caffeine
Caffeine can act as a diuretic and it can flush out magnesium of your body.
- Excessive alcohol
Drinking too much alcohol can hinder the absorption of Vitamin D, which helps absorbing magnesium, which might cause magnesium deficiency.
- Too much sugar
Sugar causes your body to flush out the magnesium through the kidneys.
The following foods can improve your magnesium levels:
- Tofu
- Legumes
- Green leafy vegetables
- Brazil nuts
- Almonds
- Cashews
- Pumpkin and squash seeds
- Pine nuts
- Black walnuts
- Spinach
- Oatmeal
- Pistachios
- Bananas
- Cocoa
- Basil
- Dill weed
- Cumin seed
- Tarragon
- Poppy seeds
- Sage