Although highly important for our overall health, most of us lack magnesium nowadays. Magnesium plays a hand in almost 300 enzymatic processes in the body and is considered one of the essential minerals for our tissues.
The lack of magnesium isn’t a simple problem – it can lead to a variety of serious side-effects. This is why it’s important to recognize the early signs of magnesium deficiency and fix it by consuming certain foods.
There are the top 9 signs of magnesium deficiency:
High blood pressure
Magnesium is important for the way our blood vessels work. It relaxes them and constricts them, so lack of it can cause problems with the pressure within which can lead to high blood pressure and several other cardiovascular problems.
According to studies, acid reflux and heartburn can be relieved by adding a small amount of magnesium into your diet like eating a chocolate bar.
Muscle cramps and pain
Magnesium relaxes the muscles and helps them work, so lack of it can lead to muscle cramps and pain.
Magnesium deficiency has been related to anxiety and irritability, which is why you should pay more attention to the levels of the mineral in your body.
Headaches and migraines
If you’re often suffering from headaches and migraines, you might want to check your magnesium levels out.
Constipation is another symptom of lack of magnesium in the body, and occurs due to the blocked waste removal.
The lack of magnesium in the body can lead to insomnia which will leave you without energy during the day.
When it lacks sufficient magnesium levels, you will experience chocolate cravings. Luckily, a bar of dark chocolate (100 gr.) can give you 25% of the RDA of magnesium and quickly fix the problem.
Magnesium is vital for the relaxation of your blood vessels and heart muscles, so lack of it can result in irregular heartbeat.
In order to fix the magnesium deficiency, you should add the following foods into your diet:
Cocoa is rich in antioxidants which can fight a variety of diseases including cancer. It also contains a rich amount of copper, phosphorus, iron, calcium, potassium and magnesium.
These seeds are rich in magnesium and zinc and have antibacterial and antiviral properties as well.
Brazil nuts are rich in monounsaturated fatty acids and vitamins B and E. Experts recommend eating a handful of Brazil nuts 3 times a week to keep your health in check.
Cashews are rich in magnesium and antioxidants which will do wonders for your muscles.
Spinach is full of iron, calcium, potassium, magnesium and vitamins A, C and K which can relax your muscles and prevent heart problems.
Halibut is a fish rich in magnesium as well as a hefty amount of protein.
Besides being rich in magnesium, quinoa contains a lot of fiber and amino acids that will do wonders for your health.
Almonds are rich in magnesium and monounsaturated fatty acids which are great for your cardiovascular system.
Rice bran is rich in fiber, sodium and magnesium, 3 important nutrients that will boost your kidney function and improve your kidney and heart health.