Signs Your Body Lacks Magnesium

By Feri

03/08/2017

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Magnesium is a mineral used by every organ in your body, muscles, and kidneys, supports a healthy immune system, prevents inflammation associated with certain cancers, boosts heart health, and could even cut your risk for a heart attack.
Most magnesium is stored in your bones and organs, where it is used for many biological functions. Yet, it's quite possible to be deficient and not know it, which is why magnesium deficiency has been dubbed the "invisible deficiency."

Some of the major functions in your body that require magnesium are:
• Protein synthesis
• Nerve function
• Blood sugar control
• Neurotransmitter release
• Blood pressure regulation
• Energy metabolism
• Production of the antioxidant glutathione

Early signs of magnesium deficiency include loss of appetite, headache, nausea, fatigue, and weakness. If not corrected, it could lead to more serious symptoms, including:
• Numbness and tingling
• Muscle contractions and cramps
• Seizures
• Personality changes
• Abnormal heart rhythms
• Coronary spasms

Most common causes of magnesium deficiency include:
• Excessive intake of soda, caffeine or alcohol consumption
• Menopause
• Older age (older adults are more likely to be magnesium deficient because absorption decreases   with age and the elderly are more likely to take medications that can interfere with absorption)
• Certain medications, including diuretics, certain antibiotics (such as gentamicin and tobramycin), corticosteroids (prednisone or Deltasone), antacids, and insulin
• An unhealthy digestive system, which impairs your body's ability to absorb magnesium (Crohn's disease, leaky gut, etc.)
• Consuming less than three servings of vegetables per day
• A diet high in sugar and phytic acid

Remedies:
Natural Sources of Magnesium

The foods magnesium is found includes:
(Men RDA 400 milligrams and Women RDA 310 milligrams a day)
1. Dark Leafy Greens or vegetables (Ugu, Efo, Spinach, Chard) — 1 cup: 154-157 milligrams (38% - 40%DV)
2. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
3. Low Fat Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
4. Almonds — 1 ounce: 80 milligrams (20% DV)
5. Black Beans or Soybeans — ½ cup: 60 milligrams (15% DV)
6. Avocado — 1 medium: 58 milligrams (15% DV)
7. Figs — ½ cup: 50 milligrams (13% DV)
8. Dark Chocolate — 1 square: 95 milligrams (24% DV)
9. Banana — 1 medium: 32 milligrams (8% DV)
10. Whole grains such as brown rice and whole wheat bread.
11. Fish

Other foods that are also high in magnesium include:
salmon, coriander, cashews, goat cheese and artichokes.

Magnesium Supplements
When you're taking magnesium supplements, you need to consider calcium, vitamin D3 and vitamin K2 as well, since these all work synergistically with one another. Excessive amounts of calcium without the counterbalance of magnesium can lead to a heart attack and sudden death, for instance. Research on the Paleolithic or caveman diet has shown that the ratio of calcium to magnesium in the diet that our bodies evolved.
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Tag : Fitness/Wellness, Nutrition