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Magnesium is among the ten best and most common minerals on the planet. It is also one of the five essential minerals in the human body and about half of the total is in the bones.
As with other minerals and vitamins, millions of people suffer from magnesium deficiency without knowing it.
Although there are no exact tests to determine whether a person is deficient in magnesium. But there are some symptoms that can alert us to this condition.
Why do you need magnesium?
Here are some of the main issues that magnesium can solve:
Prevents elevation of blood pressure
Helps strengthen the bone and stop osteoporosis
Protects against heart disease
Helps to treat both diabetes and asthma
It relieves depression and anxiety and also normalizes sleep
Helps create protein
Helps to lose weight and promotes blood circulation
Prevents heart attack as well as stroke
It is important to know that magnesium is poorly absorbed during digestion if there is not enough balance of other minerals.
For example, in order to maintain good health, it is important to maintain a balance between magnesium, vitamin D and calcium. As a result, as soon as the body receives the necessary calcium, magnesium helps remove it from the cells. If magnesium is not enough, calcium accumulates and acts as a toxin instead of being absorbed from the bone in a healthy way.
The main signs of magnesium deficiency
People with magnesium deficiency are usually irritable and experience increased levels of stress or anxiety. And more prone to lack of concentration and energy throughout the day. In general, it can be said that the main signs of magnesium deficiency include:
Sensitivity to noise.
Sleep disorder and headache
Depression
Fluctuations in body temperature
Muscle tension and leg cramps
Problems with digestion
Some people do not have appetite or nausea. If magnesium deficiency occurs for a long time, the symptoms may get worse. Other more serious symptoms, such as irregular pulse and mood swings, may occur.
Diseases caused by magnesium deficiency
It is known that there is a relationship between magnesium levels and the prevention of heart disease. Victims of sudden death from a heart attack usually have low levels of magnesium.
Lack of magnesium can also contribute to the development of kidney stones, which is why calcium dissolves much easier in the urine. Also, magnesium deficiency provokes high blood pressure, menstrual cramps, insomnia, and cancer.
How to avoid magnesium deficiency
The first step in maintaining a healthy level of magnesium is to identify the cause of the problem. This may be related to nutrition, water quality, daily use of caffeine, alcohol or highly processed foods. And also with the use of birth control pills and diuretic drugs.
Include in your diet
Vegetables with dark green leaves
Sunflower and pumpkin seeds
Lentil, beans, peas, and chickpeas
Avocados, as well as rice, banana, and cocoa
In conclusion, I want to remind you that vitamin D plays an important role in the absorption of magnesium. Increase levels of vitamin D due to safe exposure to sunlight. Also eat foods like fish oil, tuna, mushrooms, egg yolks, milk, cheese.