We all know that magnesium is important for our health, but many of us are not actually aware of its great meaning for the overall health.
Namely, it is needed for almost all body organs, tissues, and functions, from cellular to heart health. Therefore, its deficiency in the system leads to numerous health issues, a weakened immune system, and various chronic and acute ailments.
Moreover, only a few know the needed levels of magnesium in the body. The newest study has found that most people in the United States, actually 80 percent according to Dr. Mercola, lack magnesium in their bodies.
Yet, luckily for us, it can be obtained through food, such as nuts, bananas, fish, grains, dark-green leafy vegetables, fruits, avocados, dark chocolate.
Yet, if you review this list, you can easily conclude that these foods are not on the common daily menu, as we generally consume processed foods, which are devoid of nutrients, including magnesium.
Once more, magnesium plays an essential role in the overall health, as it performs numerous vital body functions, such as:
– Energy production, the energy storage unit of the body’s cells
– Helps promote proper digestion
– The body’s internal instructions for building proteins and new cells
– Enzyme activity, it helps enable thousands of bio-chemical processes
– Mineral balance
Magnesium is the trigger that activates more than 300 enzymes. Enzymes regulate many body functions, including energy production and muscle contractions. Magnesium works as a signal for muscles to contract and relax. And when the muscles that line major blood vessels contract, it impacts your blood pressure. Magnesium helps just about every other chemical in your body do its job. Magnesium is mainly an intracellular (inside the cells) ion. Most magnesium in the body is in the skeleton, 20 to 30 percent is in muscle, and only about 2 percent is outside of cells.
Since its deficiency can affect the entire body and functions in it, it should be treated on time. Therefore, you need to know the signs the body sends that it is deficient in magnesium:
– Leg cramps
– Muscle pain or fibromyalgia
– High blood pressure
– Type II diabetes
– Persistent migraines
Also, one may experience overall weakness, nausea, and appetite loss.
If it is not treated on time, this issue may cause more complicated symptoms. These are some of the severe signs of magnesium deficiency:
– Numbness and tingling
– Personality changes
– Muscle contractions and cramps
– Abnormal heart rhythms
– Coronary spasms
– Start With Diet
Like with most other nutrient or vitamin deficiencies, starting with your diet is best. As mentioned above there are several different food/food categories that are rich in magnesium. Among foods relatively rich in magnesium are dark leafy greens (spinach and kale), nuts and seeds (squash and pumpkin seeds), fish (specifically mackerel), beans and lentils (soybeans, kidney beans, chickpeas), whole grains (brown rice, quinoa), avocados, low-fat dairy (plain non-fat yogurt, goat cheese), bananas, dried fruits (prunes, apricots, dates), and dark chocolate. Creating a balanced diet with some of the above mentioned foods will help increase the amount of magnesium you get in your diet.
Furthermore, you can also take some magnesium supplements to boost the levels of this mineral in your body. However, note that you should not shock your body with high amounts, but slowly increase the amount of magnesium intake through supplementing.
Experts advise that you begin with a dosage of 300-400 milligrams daily. You should not worry if you get frequent urges to visit the bathroom, as it can act as a laxative. Yet, if you increase its amounts gradually, you will prevent this.
Magnesium is vital for your body and health, so you should not ignore symptoms of its deficiency, and should treat it on time in order to keep your body healthy and prevent numerous health issues.