12 Foods That Increase Magnesium And Prevent High Blood Pressure, Blood Clots And Muscle Fatigue
Magnesium takes part in over 300 metabolic processes in the body which makes it one of the most important minerals for your health. Magnesium deficiency can lead to a number of health issues and knowing the symptoms can be really helpful when dealing with this condition. According to experts magnesium deficiency is one of the most common nutritional deficiencies, affecting more than 80% of the American population. This is a very concerning fact.
What is Magnesium Deficiency?
A lot of people don’t even know they suffer from a magnesium deficiency and that’s what’s making things even worse. If you have this condition it may be the underlying cause of your medical problems like anxiety, memory loss, muscle cramps – and the regular consumption of this vitamin can help you with many other things as well.
Magnesium is a mineral that is very much present in the human body. According to experts the average human body contains about 25gr. of magnesium and half of this amount is in the bones while about 1% is in our blood. It’s crucial for the proper functioning of our entire organism.
Magnesium is responsible for:
- Active transport of calcium, potassium, silica, vitamin D, and vitamin K across cell membranes
- Nerve impulse transmission and muscle contraction
- Energy production
- Nutrient metabolism
- Bone and cell formation
- A precursor for neurotransmitters like serotonin
If you suspect you have a magnesium deficiency you should be on the lookout for these symptoms:
- Loss of appetite
- Fatigue and weakness
- Muscle contractions and cramps
- Personality changes
- Abnormal heart rhythms
- Coronary spasms
- High blood pressure
- Blood clots
What causes magnesium deficiency?
Magnesium deficiency has been linked to modern farming techniques and it’s believed that they deplete the minerals and vitamins from the soil in which the food we eat is grown. And it’s even worse if the soil has been treated with chemical fertilizers, pesticides and insecticides. In layman’s terms, the food that’s supposed to contain magnesium doesn’t and this leads to a deficiency. There are also some medical conditions which can make it more difficult for your body to absorb magnesium such as: kidney disease, Crohn’s disease or other conditions that affect digestion, parathyroid problems, taking antibiotics or drugs for diabetes and cancer, old age and alcohol abuse.
How to get more magnesium?
Products containing magnesium citrate, one of the forms of magnesium supplements that’s best absorbed in the body, are available and inexpensive.
On the other hand, magnesium chloride, also known as magnesium oil (not a real oil, though), is available through various online sources, so just Google magnesium oil products to locate some. Also, you can use transdermal magnesium chloride topically as this gets easily absorbed through your skin.
If you have a magnesium deficiency your best option is to consume more foods rich in magnesium. Here’s a list of the top 12 foods rich in magnesium:
- Cashew Nuts– 1 ounce is equivalent to 20% of your daily value.
- Almond– 1 ounce supplies 19% of your daily value.
- Avocados– 1 fruit is equivalent to 15% of your daily value.
- Bananas – 1 medium fruit supplies 8% of your daily value.
- Lentils– 1 cup of cooked lentils is equivalent to 18% of your daily value.
- Chocolate– 1 bar gives you 58% of your daily value.
- Figs– 1 cup of dried figs is equivalent to 25% of your daily value.
- Okra– 1 cup of boiled okra gives you 14% of your daily value.
- Seeds– 1 ounce whole, roasted pumpkin or squash supplies 19% of your daily value.
- Squash– 1 cup is equivalent to 11% of your daily value.
- Rice – 1 cup of long grain brown rice supplies 21% of your daily value.
- Spinach – 1 cup of cooked spinach gives you 39% of your daily value