Top 10 foods containing magnesium: signs of its deficiency in the body

The need for any particular vitamin or trace element rarely seems relevant. Especially if your diet in general can be called balanced, and your lifestyle — healthy. But                   there is no escape. A child brings a deuce from school, you receive a reprimand from the boss, spend a sleepless night due to noisy neighbors — these and similar situations dramatically increase the body's need for magnesium. This chemical element is considered the main one in the fight against overwork, stress and other "nervous" troubles, and foods containing magnesium are becoming very important in the human diet.

• Foods containing magnesium: where to look for a solution to the problem
• How to recognize a lack of magnesium in the body

Foods containing magnesium: where to look for a solution to the problem

If you have an increased need for magnesium, look for a solution to the problem in food — the healthiest option. It is the most easily digestible and"tasty" a way to help the body resist psycho-emotional stress and cope with short-term increased stress.

Follow us on Instagram

The top ten magnesium content leaders include the following foods:

• Wheat bran

• Cocoa beans

• Wheatgrass

• Sesame

• Cashew.

• Soya

• Buckwheat

• Pine nuts

• Almond

• Pistachios

Read also: What vitamins should women drink: the basics of women's health

The variety of foods rich in magnesium allows you to find your source of this substance for any taste and gastronomic preferences. But it is important to follow a few rules that will help restore magnesium levels in the body faster:

• Monitor the quality of bowel function. Any disturbance (constipation or diarrhea) will halve the absorption of nutrients from food.

• Make sure sufficient calcium-containing foods.

  This element — magnesium partner, and without each other they are absorbed very poorly.

• Reduce your consumption of fats and  caffeinated foods

  to minimum — they increase the consumption of magnesium for participation in metabolic processes.

Remember that in  hot weather, when taking diuretics, while following a low-calorie diet
• the body's need for magnesium increases by 1.5 times.

How to recognize a lack of magnesium in the body

Critical level of magnesium deficiency — relatively rare, but very dangerous phenomenon. Insufficient amount of this chemical element hard "beats" on the functions of the heart, kidneys, disrupts the nervous regulation of almost all organs and systems. And if a magnesium deficiency occurs, the main task is not only to replenish this substance, but to eliminate health problems that have developed against the background of mineral deficiency.

But even a slight lack of this substance, which is observed for a long time, certainly affects health. It is important to pay attention to symptoms indicating an increased need for magnesium:

Top 10 Tasty & Healthy Potassium Foods

• Frequent dryness of the mucous membranes, not associated with any external causes.

  Magnesium deficiency may cause dry mouth in the absence of thirst, stinging and  sand feeling in eyes without excessive visual strain.

• Decreased reactions.

  This may feel like a general "sluggishness" reminiscent of the state immediately after waking up. It is difficult for a person to quickly group and concentrate in order to give an answer to a question, pick up a falling object, dodge any obstacle on the way.

• Impaired speech quality.

  Speech may become slurred at times, or difficulty pronouncing certain words or combinations of  words.

• Increased pain sensitivity.

  Even a minor bruise or abrasion begins to cause much more pain than before.

• Instability of psycho-emotional reactions.

  This manifests itself in  strengthening of PMS, inexplicable tearfulness or irritability that appear without special reasons.

Follow us on Telegram If even one of the listed symptoms appears, you should analyze your lifestyle and diet. And if there is a combination of "stress / lack of rest / increased emotional stress + unbalanced nutrition" — it's time to adjust your diet and add foods to replenishing mineral reserves.

Fortifying Your Diet: 8 Affordable Folic Acid Foods