A number of important elements in the body, including magnesium, are systematically balanced. Thus, if the cells are too low in magnesium, the body replaces it from its own reserves, located in the bones and liver.
If however, if the magnesium level is too low and can not be replaced, this will manifest symptoms of deficiency of magnesium. Serious lack of magnesium becomes apparent when the body no longer has the capability to replace magnesium from its own reserves.
Symptoms of Magnesium Deficiency
The most common symptoms are constipation, loss of appetite, malaise, fatigue, muscle cramps, pins and needles in the limbs, difficulty sleeping, headaches, difficulty concentrating and various mood swings.
Neurological symptoms caused by low magnesium levels are:
– Apathy, depression, difficulty concentrating, memory problems;
– Confusion, hallucination, paranoia, coma (most frequently in the case of severe deficiencies).
Neuromuscular symptoms include:
– Fasciculations (muscle twitching, convulsions), various ringing in the ears;
– Tremor, muscle spasms, muscle weakness, ataxia, tetanus (particularly in severe cases).
The most common gastrointestinal symptoms are:
– Decreased appetite;
– Stomach ache;
– Diarrhea or constipation.
Along with health problems, magnesium deficiency is caused by an unhealthy diet. Every day, people consume too less foods that contain sufficient magnesium, such as almonds, beans, cocoa, nuts, etc.
These foods tend to be intentionally avoided during weight loss.
Lack of magnesium is enhanced by modern production methods, in which crops are fertilized with artificial fertilizer that influence food quality.
More than 80% of magnesium and trace elements content in the composition of food are discarded by current methods of processing sugar, grain and salt. 38-67% of magnesium is lost through cooking, up to 38% through freezing and 99% through refining processes.
A magnesium deficiency can be observed in areas where the soil composition already has a low magnesium.
Causes of magnesium deficiency:
– Slimming diets where the focus is on one type of nutrition;
– Eating too much fat food;
– Incorrect ingestion of food: too much sugar, too many foods containing white flour are fried or cooked for a long time;
– Foods that are high in calcium and that lack vitamins B1, B2, B6;
– Alcoholism, smoking, artificial feeding through a tube;
– Endocrine causes: diabetes, some disorders tiroidiei, parathyroid, adrenal and kidney disease;
– Use of antibiotics and diuretics;
– Extreme sports, pregnancy and breastfeeding;
– Stressful situations.
The Role of Magnesium
Magnesium is an important component of chlorophyll molecules such as iron in hemoglobin molecules.
The daily intake of magnesium of 12.3-20.6 mmol (300-500 mg) is necessary for the body. 24-75% of magnesium is absorbed by the body from food depends on the amount of magnesium existing in a person’s body and type of food consumed.
When you have a magnesium deficiency, the body tries to cover it. After potassium, magnesium is the mineral most important of the intracellular minerals.
The body of an adult contains around 864-1152 mmol (300-500 mg) of magnesium, of which approximately 60% of magnesium is stored in the bones.
Magnesium is contained in blood plasma that can be found in skeletal muscles of the heart, nervous system and especially in the liver. About 80% of magnesium serum is ionised and dispersible, the remainder being bound to proteins.
• Magnesium makes possible more than 300 different vitally important functions in the body of a person. It balances the nervous system and the entire muscular system and allow normal transmission of impulses between nerve fibers;
• It is an important catalyst for most systemic enzymes;
• It works preventively against heart attacks (reduce the amount of fat in the blood) prevents heart rhythm disturbances and strengthens heart muscles;
• Magnesium prevents the formation of kidney stones;
• It reduces the toxicity of various substances in the liver and accelerates liver regeneration;
• Has beneficial effects on secretion from the pancreas and pancreatic juices;
• Has important role in regulating natural digestion and is useful for treating constipation;
• Play an important role in obstetrics and gynecology (eg premature birth may be the result of a lack of magnesium). It is used as a medical treatment for some complications which can occur during pregnancy and childbirth.
• Has stimulating positive effect on male fertility (is one of the most important elements that are found in semen composition).
Magnesium has antioxidant properties, protecting cells of the human body. Currently, people are threatened by pollution, hazardous emissions, tobacco smoke plus preserved and refined foods.
Numerous substances can metamorphose in the body as free dangerous radicals. A healthy body has at its disposal various safety mechanisms and magnesium plays an important role to a healthy lifestyle.
The Best Food Sources of Magnesium
Although the daily intake of magnesium may also be completed by food supplements, doctors recommend taking this mineral from the food consumed each day.
1. Leafy green vegetables
Excellent source of vitamins, minerals and fiber, green leafy vegetables ranks leading position in the list of foods rich in magnesium. Eat as often as you can spinach, cabbage Kale. Only 100 grams of raw spinach will provide up to 79 mg of magnesium, which represents about 20% of the recommended daily dose.
2. Nuts and seeds
Pumpkin seeds are high in magnesium and a serving of 65 grams can provide the full daily dose of this mineral. Other oleaginous fruits of which can take magnesium are:
– Sunflower seeds;
– Brazil nuts;
– Cashew nuts;
– Pine nuts;
3. Fatty fish
Mackerel, salmon, halibut and tuna are not only excellent sources of vitamin D and omega-3 fatty acids, but also minerals, especially magnesium. Nutritionists recommends that fatty fish to be included in the diet at least once a week, because of its superior nutritional.
Fiber, vitamins, minerals and amino acids in soybeans recommend this food in any diet, especially because of its rich content in magnesium. About 65 grams of roasted soybeans contain almost half the daily requirement of this essential mineral.
Other vegetables rich in magnesium, from the same botanical family are beans, peas and lentils.
Avocados are among the foods with the highest nutritional value, mainly due to healthy fats it contain. The same exotic fruits are rich in multivitamins and chemical compounds that protect against many diseases.
If you add one slice of avocado to a sandwich eaten at lunch, will cover about 15% of the recommended daily allowance of magnesium. Approximately 100 grams of avocado provides 29 mg of magnesium, and a whole fruits contain up to 58 mg of this mineral requires.
Although known as main sources of potassium, bananas also contain other nutrients and important minerals. A medium banana contains about 32 mg of magnesium, while providing fiber and vitamin C.
Other fruits that contain different amounts of magnesium are blueberries, strawberries, figs and grapefruit.
7. Dark chocolate
One of the healthiest dessert, dark chocolate is a good source of magnesium. One serving (1-2 squares) provide 24% of the recommended daily allowance of magnesium, with a high amount of antioxidants which plays an important role in reducing elevated blood pressure, improve blood circulation and maintaining good status mood.
About 100 grams of dark chocolate provides up to 327 mg of magnesium, which represents 80% of the required daily intake.
8. Dairy fat
An excellent source of magnesium is dairy fat, such as yoghurt. Magnesium in these foods is a good adjuvant in optimal absorption of calcium contained in large quantities of milk.
A serving of yogurt (100 grams) provides about 19 mg of magnesium. Other recommended foods that are rich in dairy fat are goat cheese, mozzarella.
9. Dried fruits
Acclaimed for their content of fiber, dried fruits are also a healthy snack rich in magnesium (68 mg containing 100 grams consumed each).
10. The aromatic herbs
Dried aromatic herbs such as coriander, dill, sage or basil, and they complement daily intake of magnesium (70 mg to 10 grams consumed).
Foods high in magnesium are an important part of a balanced diet.
This essential mineral is needed to maintain muscle and nerve functionality of the body, strengthening the immune system, regulate heart rhythm and strengthening bones.