10 Foods That Increase Magnesium and Prevent High Blood Pressure, Blood Clots and Muscle Fatigue
One of the most important minerals our body needs for proper functioning is magnesium. It takes part in over 300 metabolic processes in the body. On the other hand, when there is a magnesium deficiency, it can be detrimental to the health. Hence, lack of magnesium is one of the most common nutritional deficiencies and it can trigger numerous health conditions.
Detecting the symptoms of magnesium deficiency is crucial as it may prevent other diseases. Magnesium is necessary for the functioning of the entire organism and it is responsible for active transport of calcium, potassium, silica, vitamin D, and vitamin K across cell membranes. Moreover, it is responsible for nerve impulse transmission and muscle contraction, energy production, detoxification, nutrient metabolism, and bone and cell formation.
Symptoms of Magnesium Deficiency
There are several symptoms that you are likely to experience if you have a magnesium deficiency, such as:
- abnormal heart rhythms
- coronary spasms
- high blood pressure
- loss of appetite
- fatigue and weakness
- muscle contractions and cramps
- personality changes
- blood clots
Reasons for Magnesium Deficiency
We all experience magnesium deficiency due to the fact that the modern farming techniques deplete the minerals and vitamins from the soil in which the food we eat is grown. Moreover, the food we eat contains chemical fertilizers, pesticides, and insecticides. As a result, we do not get the magnesium from the food we eat. Additionally, there are some health conditions which can also lead to magnesium deficiency, including kidney disease, Crohn’s disease, digestion issues, and parathyroid problems. Furthermore, taking drugs for diabetes and cancer, old age and alcohol abuse can be a possible reason for the lack of magnesium.
How to get more magnesium?
Fortunately, you can get more magnesium through various products which contain magnesium citrate. Furthermore, you can consume magnesium oil and foods rich in magnesium.
10 Foods That Increase 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.
- Seeds– 1 ounce whole, roasted pumpkin or squash supplies 19% 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.