If you know about iron deficiency, probably you will know also about magnesium deficiency.
Magnesium is present in many foods and has been found like a mineral in our body.
In more 300 enzyme magnesium is regulating the body, muscle, nerve function, blood glucose and blood pressure.
It is also regulated for energy production, synthesis of DNA, RNA and it is imperative for healthy and strong bones.
In every adult body there is 25 gr of magnesium and about 50-60% is present in the bones and the rest in soft tissues. The scary truth is that more than 75% of the US population has missing magnesium.
Early symptoms and signs of mg deficiency include loss of appetite, headache and weakness.
The longer you are deficient your health will be more serious.
Magnesium deficiency can cause:
- Heart Disease;
- Blood Clots;
- Panic Attacks;
- Nerve Problems;
In worst stages deficiency of mg can cause change in personality and abnormal heart rhythms.
Lower magnesium levels are:
- To much sugar- sugar can cause your body to excrete magnesium,
- Excessive Alcohol- The people who are drinking too much alcohol can interfere body absorption of vitamin D which helps to absorb magnesium,
- Excessive Soda or Caffeine- Caffeine is a diuretic and you are flushing magnesium out of your body. You can take a magnesium supplement with doctor’s supervision.
You can also get the magnesium you need from the following foods:
- Brazil nuts
- Pine nuts
- Cocoa powder
- Almonds etc.
WHERE IS MAGNESIUM ENCOUNTERED?
Magnesium is introduced through the food we consume and through the water we drink, but only the so-called hard water. Soft water has magnesium but in very small quantities.
The richest with magnesium is black bread (I mean bread made from whole flour) and in sufficient quantities it contains in the bran, walnuts, buckwheat, oat flakes, soybeans, beans, and most of it in cocoa – 450 mg.
It has in dried apricots, plums, eggs, beets, carrots, strawberries, etc. In vegetables, magnesium has the most near the shell. That is why it is recommended that carrots be scraped and not peeled with peeling potatoes.
In winter when there is not enough fresh fruit, a source of magnesium can be dried fruits, especially dry apricot, grapes, plums, dates.
Also, basil is an excellent source of magnesium, only 100 grams of basil contains 1.148 mg of magnesium.
As for drinking water, if you drink soft water, nutritionists recommend daily administration of 60 mg of magnesium and 100 mg of calcium.
The list below gives values of the magnesium content in 100 g of some products.