Foods that increase magnesium and prevent high blood pressure, blood clots and muscle fatigue
Given the fact that magnesium takes part in more than 300 metabolic processes in the body, the intake of this mineral along with calcium and vitamin C, is of a vital importance for our overall health. According to the medical experts, magnesium deficiency is considered as the most common, since up to 80% of the American population is suffering from this nutritional deficiency.
What is Magnesium Deficiency?
Magnesium deficiency can be the leading reason for various health problems like: anxiety, memory loss, muscle cramps. On the other hand, the regular consumption of this vitamin can help in the following things:
Helps in the proper transportation of calcium, silica and vitamin D, vitamin K, and magnesium of course
- Activates the muscles and nerves
- Provides the body with energy
- Detoxifies the body
- Aids in the process of digesting proteins, carbohydrates, and fats
- Bone and cell formation
- Acts as a precursor for neutransmitters such as serotonin
Early signs of magnesium deficiency include:
- Loss of appetite
- Fatigue and weakness
- Muscle contractions and cramps
- Personality changes
- Abnormal heart rhythms
- Coronary spasms
- High blood pressure
- Blood clots
What Causes Magnesium Deficiency
According to the experts around the world, new and modern farming techniques, as well as the use of chemicals and fertilizers, deplete the minerals and vitamins from the soil in which the food we eat is grown. This means that foods grown on these depleted soils are supposed to contain magnesium, but they don’t and this leads to a deficiency.
Certain medical conditions that can make it more difficult for your body to absorb magnesium:
- Kidney disease
- Crohn’s disease or other conditions that affect digestion
- Parathyroid problems
- Taking antibiotics or drugs for diabetes and cancer
- Old age
- Abusing alcohol
How to Get More Magnesium
You can significantly increase magnesium levels by consuming magnesium supplements such as those of magnesium chloride, aspartate, citrate and lactate. They are best absorbed in the body rather than magnesium oxide and magnesium sulfate. Regular Epsom baths or foot baths can also help you get more magnesium because it can be absorbed through your skin. But if you don’t prefer baths, you can try applying magnesium oil on your body.
Here are the best 12 foods that increase magnesium and prevent high blood pressure, blood clots and muscle fatigue:
- Cashew Nuts– 1 ounce provides 20% of your daily value.
- Almond– 1 ounce is equivalent to 19% of your daily value.
- Avocados– 1 fruit supplies 15% of your daily value.
- Bananas – 1 medium fruit provides 8% of your daily value.
- Lentils– 1 cup of cooked lentils supplies to 18% of your daily value.
- Chocolate– 1 bar supplies 58% of your daily value.
- Figs– 1 cup of dried figs is equivalent to 25% of your daily value.
- Okra– 1 cup of boiled okra gives you 14% of your daily value.
- Seeds– 1 ounce whole, roasted pumpkin or squash provides 19% of your daily value.
- Squash– 1 cup is equivalent to 11% of your daily value.
- Rice – 1 cup of long grain brown rice is equivalent to 21% of your daily value.
- Spinach – 1 cup of cooked spinach provides 39% of your daily value.