Archive for the ‘Magnesium Deficiency’ Category

8 Foods High in Magnesium

Thursday, March 19th, 2015

Dark Leafy Greens

In the nutrition world, dark leafy greens play the role of the ultimate superfood, offering up crucial vitamins and minerals as well as a host of health benefits. Choose raw or cooked baby spinach, collard greens, kale, or Swiss chard and you’ll be stocking your body with magnesium for very few calories.

Nuts and Seeds

Just a half cup of pumpkin seeds provides nearly 100 percent of the daily requirement for magnesium. Other nuts and seeds high in magnesium include almonds, sunflower seeds, Brazil nuts, cashews, pine nuts, flaxseed, and pecans. Include your favorite nuts in a healthy homemade trail mix; it makes the perfect afternoon snack to keep your energy up and hunger levels down.

Fish

In addition to being great sources of vitamin D and omega-3 fatty acids, fish like mackerel, wild salmon, halibut, and tuna will add more magnesium to your menu. Make it a goal to have fish for dinner at least once a week; this tangy Salmon Salad is delicious, easy, and perfect for spring.

Soybeans

Soybeans are a nutrient-rich legume carrying a high amount of fiber, vitamins, minerals, and amino acids. Snack on a half-cup serving of dry roasted soybeans, which provides nearly half the necessary magnesium for the day, or add shelled soybeans (edamame) to your shopping list. Other legumes rich in magnesium include black beans, kidney beans, white beans, chickpeas, black-eyed peas, and lentils.

Avocado

Loaded with multivitamins, heart-healthy nutrients, and disease-thwarting chemical compounds, avocados are one of the most nutritious and versatile produce picks around. Add one sliced avocado to your salad or sandwich at lunch, and you’ll easily consume 15 percent of the recommended daily amount of magnesium.

Bananas

Bananas may be better known for being rich in heart-healthy and bone-strengthening potassium, but a medium-sized banana also provides 32 milligrams of magnesium, along with vitamin C and fiber. At only about 100 calories, this is a foolproof fruit to pop in your bag for a portable breakfast or an easy-on-the-go snack. Of course, many other fruits can add magnesium to your diet, including strawberries, blackberries, grapefruit, and figs.

Dark Chocolate

As if you needed another reason to indulge in rich dark chocolate, it’s also a magnesium-booster. One square of the sweet stuff provides 24 percent of the daily value of magnesium for only 145 calories, in addition to antioxidants that can help lower blood pressure, improve blood flow, and boost overall heart health. Paired with fresh fruit, dark chocolate makes a decadent and healthy after-dinner dessert.

Low-Fat Yogurt

Magnesium and calcium make a wonderful health duo, because when you’re getting enough magnesium, this makes it easier for your body to absorb calcium and put it to good use. That’s why almost all milk products are recommended for getting more magnesium; roughly 19 milligrams of the mineral are found in one container of low- or nonfat yogurt, which, along with a fiber-rich fruit, makes an easy breakfast choice.

8 Warning Signs of Magnesium Deficiency

Tuesday, February 24th, 2015

You can have a magnesium deficiency if you don’t consume enough of the nutrient if your diet or if your body doesn’t absorb enough when it goes through your system. Other things, like consuming too much alcohol and certain medication can also deplete your body’s magnesium. Magnesium plays an integral role in your body’s ability to keep your heart, kidneys, and muscles healthy. It also regulates nutrient levels, and keeps bones strong.

1. Fatigue

But one of the most common and early symptoms of a magnesium deficiency is fatigue. Because just about everyone feels tired at some point and the cause could be from so many different things, it’s difficult to come to the correct diagnosis – a magnesium deficiency likely isn’t the first thing your doctor is going to check. And unfortunately, the fatigue won’t go away until your body gets the right amount of magnesium in its system.

Since magnesium helps produce and transport energy, an insufficient level can easily result in feeling tired and weak. To keep your energy levels where they should be, you need to be getting enough magnesium. If you aren’t low in magnesium but experience fatigue often, sometimes magnesium supplements can be used to relieve fatigue.

2. Muscle Spasms and Cramps

Muscle spasms and cramping can not only be uncomfortable, but also quite painful. They’re uncontrollable and unpredictable, and they’re not something you can simply ignore and get on with your day. While athletes often suffer from muscle cramps due to inadequate stretching, dehydration, over-exertion, and lack of proper diet.

When a magnesium deficiency worsens, muscle spasms and cramping can be a sign of the lacking nutrient. So if you suffer from regular cramping and spasms, this could be a warning sign of low magnesium levels.

3. Arrhythmia

Magnesium plays a vital role in overall heart health. It’s vital for proper muscle contraction, and a low level can affect your body’s most important muscle, your heart. Arrhythmia is an irregular heartbeat, and magnesium directly helps you maintain a normal heart rhythm.In fact, magnesium is often used in medical settings when managing patients with arrhythmia.

4. Dizziness

Sometimes dizziness hits you when you stand up too fast and it quickly goes away. But when you have a magnesium deficiency and you experience dizziness because of it, it unfortunately doesn’t disappear–it can last all day without relief, and it can be hard for your doctor to diagnose properly because so many things can cause dizziness. As a result, magnesium deficiency is often overlooked when trying to diagnose and fix the problem. Low magnesium levels can give you similar feelings as vertigo, making you feel not only dizzy, but completely off balance. If you’re experiencing dizziness, it could be a warning sign of magnesium deficiency.

5. Nausea and Vomiting

Similar to vertigo, if you have a low magnesium level, you may experience nausea and even vomiting. Though these symptoms are considered an early, but not necessarily severe symptom of magnesium deficiency. Constantly feeling nauseous and vomiting is quite simply unpleasant – even if they aren’t considered severe symptoms – and can greatly impact your routine.

6. Numbness

Magnesium is one of the most abundant and important minerals in your body, responsible for over 300 biochemical reactions. So it’s not hard to believe that having a deficiency can greatly impact your overall health. Since magnesium impacts your nervous system, tingling and numbness can be a warning sign of a deficiency, particularly as it worsens. Without sufficient magnesium in the body, it can prevent nerve and muscle functions to act and react properly. A lack of magnesium can also prevent your body from sending the proper signals, resulting in numbness and tingling. It’s common to feel these symptoms in your face, feet and hands.

7. Personality Changes

Personality changes are a warning sign of magnesium deficiency. Significant personality changes, including abnormal amounts of confusion and irritability, can seem to come out of nowhere. Simple things can seem overwhelming and you may feel out of sorts, and you’re likely to notice the change but are unsure of how to fix it or what’s causing it. And since many things can cause symptoms like this, a magnesium deficiency is often not considered when trying to diagnose the change in personality.On top of these personality changes and periodically mood swings, magnesium deficiencies can make it difficult to sleep.

8. Anxiety and Panic Attacks

Everyone experiences a bout of anxiety or panic once in a while, but if you’re experiencing it regularly, it could be due to a magnesium deficiency. You may be quick to blame anxiety on the everyday stress of balancing your personal and professional life and schedule, but you could consider the role a magnesium deficiency has in causing anxiety and panic attacks, especially if you aren’t typically prone to panic and anxiety.

 

There are a lot of different symptoms of a panic attack, some of which include difficulty breathing, a racing heart, chest pains, an intense rush of fear or dread, tingling in your limbs and trembling, among other uncomfortable and terrible feelings.