This particular problem is not always diagnosed since the blood tests don’t usually detect magnesium because only 1% of it is found in the blood stream. What’s more, most doctors don’t include this analysis in their diagnosis which is why it is hard to determine whether you have low magnesium levels or not.
They say that those who live in countries that are industrialized such as the United States lack in magnesium but only a few know about it. It is best to take into consideration the numerous diseases associated with magnesium deficiency.
What You Should Know About Magnesium Deficiency
Aside from oxygen, water, and basic nutrients, magnesium is also an important mineral that your body needs. It is essential in your development and it’s actually more important compared to sodium, potassium, and calcium, because this mineral is the one that regulates these three.
Constant thirst is one of the common symptoms of deficiency in magnesium. This is due to the fact that you aren’t getting the nutrients that you need from the food that you eat which is why your body wants more hydration. Magnesium deficiency can also cause muscle contraction which in turn causes menstrual cramps, difficulty when swallowing, photophobia, affected nervous system, anxiety, hyperactivity, PMS, numbness, instability, constipation, spasms during urinating, knots in the throat, sensitivity to noise, insomnia, panic attacks, agoraphobia, and tingling sensations.
In cardiovascular system, deficiency in magnesium can lead to palpitations, artery spasms, prolapsed of the mitral valve, arrhythmia, chest pain or angina, and hypertension.
Importance of Magnesium
Basically, your body needs magnesium in order to function properly. Your cells are alive because of this mineral. It is also needed by the enzymes in order for them to synthesize carbohydrates, proteins, and even fats. It is also required to produce energy. Simply put, magnesium deficiency can affect your entire body system. Water that has a lot of magnesium can prevent this.
It is also interesting to learn that magnesium deficiency can also lead to diabetes. Based on some studies, patients that have deficiency in magnesium were more prone to suffering from problems linked to production of blood sugar.
Adding Magnesium to Your Daily Diet
For men, 300 milligrams of magnesium is required while 280 milligrams are required for women. Women who are pregnant need 350 milligrams of magnesium. This mineral is actually found in legumes such as peas and in nuts like cashew, walnuts, and almonds.
A diet that is high in magnesium for a day can be this:
- For breakfast, you should drink tea that has low fat milk as well as two slices of toast made from whole wheat.
- For mid-morning, you can eat 10 almonds or 10 nuts.
- Lunch can be made from 120 grams of natural tuna, a cup of cooked whole grain rice, and a cup of raw spinach. You can eat flan that contains two walnuts that are chopped up for dessert
- Cereal, low fat milk and apple can be good for snack.
- Mid-afternoon meal can consist of oatmeal cookies with some raisins or 2 rice.
- Dinner can be composed of chicken breast with pudding made from chard as well as cucumber and tomato salad. Fill half a cup with strawberries for your dessert.