Nowadays’ busy lifestyle causes the appearance of various symptoms that we all tend to neglect: insomnia, headaches, low energy etc. But, have you thought that something may be causing them? Some of the things that can definitely cause them is vitamin deficiency, especially when the levels of vitamin K and magnesium are very low. Here, we’re going to present you several very important facts about these microelements.
Magnesium
Benefits
Magnesium is important for almost 300 chemical reactions that happen in our body. It creates new proteins from amino acids and helps our organism to convert food into energy. Our organism mostly uses it to fight fatigue, as well as relieve stress and anxiety.
Magnesium can help us treat migraines and prevent frequent headaches. When we’re deficient in magnesium, our levels of serotonin are decreased which constricts the blood vessels and in that way, affects the functioning of the neurotransmitter.
When the magnesium in our organism is very low, we can also have insomnia and feel depressed.
Sources
Men aged 19-30 should take about 400 mg of magnesium and the older ones, 420 mg. Women aged 19-30 should take about 310 mg of magnesium and if they are older, 320 mg.
These are some dietary sources that can help you intake magnesium every day:
- Avocado
- Nuts
- Spinach
- Fish
- Meat
- Brown rice
- Bread (wholegrain)
Vitamin K
Benefits
Vitamin K is responsible for the synthesizing of proteins that we need and are important to stop bleeding and clot blood. If we’re deficient in it, we’ll suffer from bleeding or excessive bruising.
Vitamin K is also very important to protect our valves and arteries from the process of calcification, as well as to decrease the risk of prostate cancer and Alzheimer’s disease.
If it is combined with vitamin D, it will lead the calcium to our bones, but it will also bind to them and they’ll become stronger. Numerous fractures can appear if the levels of vitamin K in our organism are decreased.
Sources
The weight, age and gender are very important for the daily intake of vitamin K. Adults should intake 0.001mg of vitamin K for every 1 kg of body weight.
These are some of the best dietary sources that will help you intake vitamin K every day:
Green leafy vegetables: mustard greens, kale, turnip greens, spinach, beet greens, collards etc.
Hot spices including chili powder, cayenne pepper, curry and paprika.
Brassica vegetables which include pak choi, Brussels sprouts, savoy cabbage, broccoli, cauliflower and cabbage.
Herbs including parsley, basil, chives, sage, marjoram, thyme and coriander.
Sources like: pickles, fennel, asparagus, soybeans, leeks, olive oil, dried fruit and okra.
Salad greens like spring garden cress, onions, romaine lettuce, radicchio, watercress, iceberg lettuce, rocket, red lettuce and celery.
Always talk to your doctor before you decide on taking a supplement which contains vitamin K or magnesium, because if you take them excessively, they can be dangerous and cause various side-effects. They also shouldn’t be used in combination with some medicines. Make sure you eat a balanced diet which is very healthy and helps you intake enough vitamin K and magnesium!
