You might not be that familiar with magnesium deficiency. Magnesium is a mineral which is present in many foods, as well as in our body.
It is part of around 300 enzyme systems which help regulate the protein synthesis, our nerve function, muscles, blood glucose and blood pressure.
Additionally, magnesium is required in energy production and the synthesis of DNA, RNA and it really important in keeping your bones healthy and strong.
On average, the body of an adult contains 25 grams of magnesium and more than 50% is in the bones and the rest is in our soft tissues. Different experts have listed magnesium deficiency as an invisible deficiency since it is really difficult to diagnose and detect.
It is a scary fact that more than 75% of the American population have an inadequate intake of magnesium. If you suffer from magnesium deficiency you will feel a loss of appetite, nausea, fatigue, headache and weakness. All of these might not seem serious to you, but the longer you leave the condition untreated, the harder it will get.
These are some of the conditions that might be triggered by magnesium deficiency:
- Anxiety and panic attack
- Blood cloths
- Asthma
- Bowel disease
- Depression
- Cystitis
- Fatigue
- Hypertension
- Heart disease
- Hypoglycemia
- Kidney disease
- Insomnia
- Liver disease
- Migraine
- Nerve problem
- Tooth decay
- Osteoporosis
Moreover, magnesium deficiency can trigger seizures, mood swings and abnormal heart rhythms. On the other hand, it is really easy to give your body enough magnesium and the most convenient way to do this is with food, however you have to be careful not to consume foods which lower your levels of magnesium:
Foods which can affect your magnesium levels negatively are:
- Too much soda or caffeine-these 2 act as diuretics and your body will flush out magnesium if you consume them constantly.
- Too much alcohol-drinking too much alcohol can mess up the absorption of Vitamin D which absorbs magnesium.
- Excessive sugar intake can cause your body to flush out the magnesium through the kidneys.
If you are not sure you are getting enough magnesium through food, then you can use some magnesium supplement, but before you do this make sure you consult with your doctor and don’t give a magnesium supplement to your child without a doctor’s supervision. Additionally, this is a list of foods you can eat in order to get more magnesium:
- Tofu
- Legumes
- Green leafy vegetables
- Whole grains
- Brazil nuts
- Cashews
- Almonds
- Pine nuts
- Pumpkin and squash seeds
- Black walnuts
- Pistachio nuts
- Spinach
- Bananas
- Oatmeal
- Cocoa powder
- Basil
- Dill weed
- Cumin seed
- Poppy seed
- Tarragon
- Sage
