This mineral regulates the production of energy in the cell’s, metabolism and the function of the enzyme. It protects the heart and vessels and lowers fat in blood.
More than 250 different chemical reactions in our body requires at least optimal dose of magnesium. Large amounts of this mineral are found in the soft tissue of the brain and heart. Magnesium also is used for regulation of body temperature and detoxication. Among other functions, magnesium also regulates blood pressure, protects against heart diseases, relieves the symptoms of diabetes, reduce depression and anxiety, promotes stronger and healthier bones, helps in weight loss, prevent heart attack and stroke etc.
As you can see, magnesium is very important mineral for our body and lack of magnesium in the body can causes many metabolic disorders, including diabetes.
In addition that in cause chronic fatigue, lack of magnesium causes muscle pain and loss of concentration. Magnesium deficiency can cause also depression, loss of hearing, heart arrhythmia, difficulties in calcium absorption, formation of kidney stones etc.
Poor quality diet, excessive amounts of milk and other dairy products, lot of fatty foods, “soft” drinks, small intake of protein, and stressful way of life of course, can lead to lack of this important mineral. It is not particularly difficult to establish that you have magnesium deficiency.
It is estimated that between 70 and 80 percent of Americans do not get enough magnesium through food.
Possible Magnesium Deficiency signs and symptoms:
- Low Energy
- High blood pressure
- Muscle pain
- Persistent Headache (migraines)
- Leg cramps
- Hormonal Imbalance
Treating a Magnesium Deficiency
Magnesium deficiency is always best to compensate in a natural way, by eating certain food rich with this mineral and also can be boost with supplements. It is essential that every day we eat food rich in magnesium, food such as, green leafy vegetables like spinach, swiss chard and kale. High amount of magnesium also can be found in nuts such as almonds, brazil and cashew nuts, sunflower seeds, pine nuts and flaxseed.
Top 10 Foods rich in Magnesium
Daily value (DV) for magnesium for adult is 400 mg.
Spinach: Single plate (200 grams) contains around 160 mg of magnesium, which represents 40 percent of the daily requirement for this mineral.
Chard: One serving (200 grams) of this vegetable contains 162 milligrams of magnesium, which is 40 percent of our daily needs.
White Seeds: 1/8 plate contain 92 milligrams of magnesium, which is 23 percent of our daily needs.
Yogurt: One cup contains 50 milligrams of magnesium, which is 13 percent of daily needs.
Almonds: 1 ounce of nuts contains 80 milligrams of magnesium, which is 20 percent of our daily needs.
Black beans: Half of the plate contains 60 milligrams of magnesium, which makes 15 percent of our daily needs.
Avocado: 57 milligrams magnesium is found in one medium size avocado which is 15 percent our daily needs.
Figs: 26 milligrams magnesium can be found in one cup figs, which is 7 percent of our daily needs.
Dark chocolate: 146 mg of magnesium are found in 100 grams of dark chocolate, which is almost 40 percent of our daily needs.
Banana: This fruit contains 32 milligrams of magnesium, which is about 8 percent of the required daily intake.
If the deficit (lack of magnesium in the body is serious), contact your doctor for further treatment.