People are suffering more and more from magnesium shortage due to the fact that the modern diet lacks vital minerals. In the past this was not the case as the soil itself contained magnesium, but due to the modern agriculture the soil has been depleted from organic constituents. As a result of that food ingredients do not contain enough minerals and do not satisfy the mineral needs of our body.
Magnesium shortage can bring plenty of negative effects on the body, but this can be solved easily if we introduce certain diet changes.
The importance of magnesium
This mineral is of great value for the body and it is the second most important mineral in the body that participates in over 400 biochemical reactions like protein synthesis, blood pressure regulation, lipid synthesis, glycemic control, and muscle and nerve transmission.
Magnesium lowers stress and psychiatric disorders like depression and anxiety. This mineral will lower the migraine and provide good sleeping patterns. There are still researches going on the effect of magnesium on neurological disorders like Parkinson’s and Alzheimer’s disease.
Once the body is void of magnesium it will start to show symptoms, including the following ones:
Major Symptoms of Magnesium Shortage
Magnesium is a mineral that directly affects the neurons and their ability to change. Hence its deficiency can cause neurological disorders ranging from apathy to psychosis.
Lack of magnesium can lead to hyper function of the nervous and muscular system thus resulting in:
- Change of personality
- Exaggeration of reflexes
- Memory loss
- Muscle cramps
Conducted studies have related low levels of magnesium with the onset of diseases like:
- Attention Deficit and Hyperactivity Disorder
- Fertility issues
- Heart concerns
- Liver and kidney disease
- Raynaud’s syndrome manifested by numbness of the extremities and cold fingers and toes
- Respiratory difficulties
- Type 2 diabetes
Magnesium shortage can also affect other minerals in the body as it is involved in their regulation. Therefore, lack of calcium and potassium can be explained by magnesium deficiency.
How to increase magnesium levels in the body?
First of all, the daily magnesium requirements depend on the age of the person and as well as the weight.
- 120 mg is the daily recommended value of magnesium for a child of 20 kilos
- 360 mg is the daily recommended value of magnesium for a woman of 60 kilos
- 420 mg is the daily recommended value of magnesium for a man of 70 kilos
This mineral is not produced by the body itself, and it is not stored so each mg is drawn from the intake of food ingredients. If your body lacks magnesium, then it is of great essence to consume foods that are rich in magnesium. Here are the foods that are high in magnesium along with the amount of magnesium in 100g of their serving.
- Sesame seed: 324 mg of magnesium
- Wheat germ: 256 mg of magnesium
- Almond: 232 mg of magnesium
- Dark chocolate: 206 mg of magnesium
- Cereal bread: 181 mg of magnesium
- Anchovies in oil: 144 mg of magnesium
- Breakfast cereals: 42 to 132 mg of magnesium
- Nuts: 126 mg of magnesium
- Pecan nuts: 125 mg of magnesium
- Rye bread: 110 mg of magnesium
- Oyster: 82 mg of magnesium
- Raw spinach: 69 mg of magnesium
- Cooked white bean: 61 mg of magnesium
- Dry date, dried fig: 47 to 53 mg of magnesium
- Cooked lentil: 36 mg of magnesium
If you believe that your body is deficient of magnesium, then simply enrich your meals with foods that are high in magnesium.
Opt for unprocessed organic foods and whole grains from known manufactures.
Magnesium shortage is a condition that only a medical expert can determine as it reveals similar symptoms to many other diseases.
Prior initiating any natural treatment or eating regime it is important first to consult a doctor.