Are You Lacking Magnesium? Here’s What You Need To Do
Written by: Kat Gal
Did you know that magnesium is a vital mineral that regulates over 300 enzymes in your body? Yet most people have a severe lack of it.
There isn’t a really right way to test for magnesium deficiency either. Test results of certain tests, such as the serum test, often come back normal, even when you are actually low on magnesium. Other tests, such as the ionized magnesium test or the EXA that are more reliable – though still not 100% accurate – are only performed at limited locations, therefore, it is difficult to get access to them. Besides not being accurate or available enough, tests are also expensive.
Since most people in our modern world do experience at least some level of magnesium deficit, the best way to figure out if you may be low is by looking at your symptoms. Working with an integrative, holistic or naturopathic doctor may be your best bet to look for guidance and start proper supplementation if/as needed. You can also start yourself by going through a list of symptoms and increasing magnesium rich foods in your diet.
Here are the most common symptoms of magnesium deficit in your body:
- High blood pressure: Magnesium tends to relax your body, therefore, adequate amounts of magnesium helps to regulate your blood pressure.
- Acid reflux: Both acid reflux and heartburn can be relieved by consuming magnesium rich foods, often instantly.
- Muscle cramps and pain: Magnesium helps your muscles to relax, while a deficit leads to cramping and pain.
- Anxiety: Your anxiety may not just be emotional stress, lack of magnesium can lead to nervousness and anxiety as well. Proper levels of magnesium will regulate your emotions.
- Migraines and headaches: Magnesium releases tension and stress that can otherwise lead to headaches, as well as soothes your pain if you are dealing with a migraine or headache.
- Constipation: Magnesium can help people suffering from constipation due to its relaxing properties, though it does not replace a fiber rich healthy diet.
- Insomnia: A lack of magnesium can lead to sleeping issues, but adequate levels will lead to better sleep.
- Chocolate cravings: Dark chocolate provides high levels of magnesium to your body, hence your chocolate cravings may be signs of magnesium deficit, not just a sweet tooth.
- Irregular heartbeat: Magnesium deficit can lead to irregular heartbeat or arrhythmia while magnesium relaxes your heart muscles.
If you think you may be low on magnesium or you want to make sure that you meet your daily requirements, here are some powerful magnesium rich foods you should consume:
- Cacao: Cacao is rich in magnesium, but also in potassium, calcium, copper, zinc and phosphorus.
- Pumpkin seeds: Pumpkins seeds are great source of magnesium and zinc and are wonderful antiviral, antifungal and antimicrobial foods.
- Brazil nuts: Brazil nuts are high in magnesium, vitamin B, E and selenium.
- Cashews: Cashews are not only high in magnesium, but copper and antioxidants as well.
- Spinach: Spinach is a powergreen abundant in magnesium, zinc, potassium, calcium, folates and vitamins C, A and K.
- Halibut: Halibut is rich in magnesium and protein.
- Quinoa: Quinoa is rich in magnesium and protein and is a gluten-free pseudograin.
- Almonds: Almonds are high in magnesium and good fats.
- Rice bran: Rice bran is high in magnesium, sodium and dietary fiber.
You can add these nuts and seeds to your salads, cereal, smoothies, or snack on them on their own. Quinoa is a great part and alternative for any dish instead of rice, pasta or other grains for lunch and dinner, while rice bran can become part of your breakfast.
How will you incorporate these magnesium rich foods into your diet? Share with us in the comments below. As always, we’d love to hear from you.
Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.
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