While most people know about magnesium, many don’t know what it does for the body. The truth is, magnesium is required for a staggering number of chemical reactions and processes in your body. One of the most important among these is the transporting of calcium; without magnesium, it would be difficult to get calcium through cell membranes. Are you getting enough magnesium in your diet? There are signs to look for, and foods you can eat to recover from magnesium deficiency:
Chocolate Cravings:If you find yourself constantly craving chocolate, this can be a critical indicator that you’re low on magnesium. In general, our cravings come from our body’s need for certain nutrients; what we crave often contains certain nutrients, vitamins, or minerals that we’re lacking. While binging on chocolate (and other fatty or sugary foods) can help you satisfy your craving and some of your nutrient needs, it’s better to figure out what precisely is missing from your diet, and eat accordingly.
Issues with Digestion:One of the many functions of magnesium is to facilitate the ease of digestion. It helps with this process by reducing the constriction and contraction of your intestines. This, in turn, makes it much easier for the body to pass waste. Conversely, a lack of magnesium has the opposite effect: the intestines contract more, which makes it more difficult for your bowel movements to pass through. In severe cases, this can lead to constipation.
Blood Pressure Regulation: Magnesium plays a significant role in heart health. Magnesium helps to relax the cells of the body; this is what helps the aforementioned digestive system, but it applies to blood vessels in the circulatory system as well.
Heart Rhythm:In addition to helping the blood vessels, proper levels of magnesium can benefit the heart directly. The heart, which beats to move blood through the circulatory system, has an established and efficient rhythm to perform its task without overexertion. A severe shortage of magnesium in the body can lead to arrhythmia, which is an irregular heartbeat.
Pains and Cramps:Do you regularly suffer from muscle pain, cramps, or spasms? That could be an indication that your magnesium levels are low. Magnesium helps muscle fibers to relax, which in turn relieves tension, prevents damage, and allows the body to repair damage brought on by the stress of moving.
Anxiety:If you find that you’re always suffering from significantly increased levels of stress or anxiety, the cause may be a problem with your magnesium intake. This is particularly true if you are getting caught up on, anxious, or angry over even the smallest details, or if normally, you aren’t prone to anxiety or panic attacks. Magnesium supplements have been known to help curb irritability and stress levels.
Trouble sleeping:Some sources indicate that difficulty getting to sleep can be related to a magnesium deficiency. This can be especially burdensome because of the general fatigue that comes with a lack of magnesium; one is incredibly tired, but also unable to sleep.
Headaches and Migraines:If you frequently suffer from headaches or migraines, be sure that you’re getting enough magnesium; a deficiency can lead to pains caused by tension in the neck muscles. As mentioned earlier, magnesium can help muscles relax, which in turn helps relieve some tension. In the case of migraines, there is some encouraging evidence that magnesium can play a role in reducing their frequency and severity, mainly in part by soothing the muscles responsible for the pain. Magnesium has been proven helpful for dealing with cluster headaches; consider trying a supplement if you regularly endure head pains.
Mealtime Maladies:Along with difficulties evacuating the bowels, which can suggest digestive trouble, you may also experience heartburn or acid reflux with a lack of adequate magnesium. If this frequently occurs after your meals, even with foods that aren’t spicy and are low in acidic content, it may be time to consider adding more magnesium to your diet. A lack of magnesium can also cause related issues, such as nausea or vomiting, which can make eating difficult, to begin with.
Consider adding at least a few of these foods that are rich in magnesium items to your plate on a regular basis:
Nuts:Nuts are a great source of magnesium, but they also provide many other benefits. For example, many nuts are high in monounsaturated fatty acids. You’ve probably heard that fat is bad for you, but this is only partially true; there is good fat, and there is bad fat, and nuts contain healthy levels of good fat which can help boost the good type of cholesterol.
Fish:Certain types of fish, particularly halibut, are excellent sources of magnesium. Fish, like nuts, also tend to have the right kind of fatty acids, which promote brain health, among other things. Fish is also a better source of protein than red meats, which can come loaded with unhealthy types of fat, and therefore increase the risk of high blood pressure, and consequently, heart disease. Just make sure you’re not deep frying the fish; grilling or baking fish is a better way to add flavor while also preserving the nutritional content lost in frying.
Cocoa:Chocolate, as mentioned earlier, is also a source of magnesium. This is especially true of dark chocolate, which contains a sizable amount of the recommended daily allowance. Let’s not discount the other minerals found in cocoa; these include copper, zinc, and phosphorous, but also calcium and potassium, both of which work well with magnesium.
Rice Bran:Rice products provide a higher level of vitamins and minerals than other products in the bread and grains category; one of these is of course magnesium. It’s helpful for facilitating the function of several major organs and organ structures, such as the kidneys, the heart, and the brain and nerves. Additionally, rice bran has a low level of sodium, which also helps heart health by keeping blood pressure stable. Rice bran also provides plenty of dietary fiber, which makes bowel movements much easier.
Quinoa:Quinoa is quite popularbecause of its protein content. It contains all of the essential amino acids, and it is also packed with other vital vitamins and minerals, such as iron, magnesium, fiber, and zinc. Essentially, with its nutrition profile, quinoa is much like brown rice. Because quinoa does add a lot of carbohydrates to the diet, the key is proper portion size to get the most out of this superfood.
Pumpkin Seeds: Pumpkin seeds contain high levels of magnesium, zinc, and other nutrients. These can help to bolster the immune system, making them a great food to fight infections.
Spinach:Spinach is rich in a number of vitamins minerals, including magnesium, potassium, calcium, and zinc. This nutrient-rich quality is actually true of many leafy greens. This abundance of mineral content explains why so many of them contribute significantly to heart and bone health.
Fruit:Many fruits contain high levels of magnesium. Fruits, in general, tend to be high in antioxidants, which make them great for countering cell damage, keeping the body fresh and looking younger longer. Bananas, figs, and avocados tend to be rich in magnesium; they are also a good source of simple sugars with a negligible effect on blood sugar levels. Avocados are another source of healthy fats, which contribute to brain health.
Black Beans: Black beans are another source of magnesium; and they provide a significant helping of protein. As a source of protein, they also tend to contain much lower levels of fat than other sources. Black beans can help protect the body against many ailments, including inflammation, heart disease, weight gain, diabetes, and certain types of cancer.
Magnesium Crème with Liposome Delivery from West Coast:Transdermal magnesium can be an excellent choice for the many people who suffer with low tolerance for oral magnesium, evidenced by diarrhea or other intestinal complaints.