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Title : 12 Foods That Increase Magnesium and Prevent High Blood Pressure, Blood Clots and Muscle Fatigue
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12 Foods That Increase Magnesium and Prevent High Blood Pressure, Blood Clots and Muscle Fatigue

really think we all know that it is very important for all of us who consume enough calcium, vitamin C and protein through our diet. Well, that's a good thing. However, the bad part of this is that we always forget the other essential vitamins and minerals. Fortunately, magnesium is increasingly known and appreciated in the medical and nutritional communities once. But still, medical experts say that magnesium is still one of the most common nutritional deficiencies, affecting up to 80% of the US population, and that is something to be very worried.

What is magnesium deficiency?

Magnesium deficiency - many people around the world still do not know they suffer from magnesium deficiency. Well, when you have an insufficient amount of this mineral in the body, this may be the cause and reason for many health problems such as anxiety, memory loss, muscle cramps - and regular consumption of this vitamin can help with many other things too.

should also know that magnesium is a mineral that is present in relatively large amounts in the body. Researchers estimate that the average body contains about 25 grams of magnesium, and about half that found in bone. 1% of it is in your blood. Magnesium is very important in more than 300 chemical reactions that keep the body functioning properly.

Magnesium is responsible for:

• Suitable calcium transport, silica, vitamin D, vitamin K, and obviously magnesium.
• muscles and nerves that activate
• Creating energy in the body
• detoxification
• Helping to digest proteins, carbohydrates and fats
• serves as building blocks for the synthesis of RNA and DNA
• Acting as a precursor of neurotransmitters such as serotonin

early symptoms of deficiency magnesium include:

• Loss of appetite
• Nausea
• Vomiting
• fatigue and weakness
• numbness
• Tingling
• muscle contractions and cramps
• Seizures
• Changes in personality
• abnormal heart rhythms
• coronary spasms
• high blood pressure
• blood clots

What causes deficiency magnesium

experts from around the world say that modern farming techniques deplete minerals and vitamins soil in which their food is grown. This is especially true for those treated with chemical fertilizers, pesticides and insecticides fields.

Well, actually this means that foods grown in depleted soils do not contain a lot of magnesium. Certain medical conditions can also make it harder for your body to absorb this mineral.

Risk factors for magnesium deficiency include:

• Kidney disease
• disease or other conditions that affect digestion Crohn
• parathyroid problems
• Taking antibiotics or drugs for diabetes and cancer
• aging
• the alcohol abuse

How to get more magnesium

Your first option is magnesium supplements. Well, many people around the world take magnesium supplements, but not always have the correct type. Many different studies have found in aspartate, citrate, lactate and chloride forms fuller absorbed and more bioavailable than magnesium oxide and magnesium sulfate. They must also contain calcium, vitamin D3 and vitamin K2 to be absorbed properly. You should also know that Epsom salt baths or regular foot baths are a great way to get more magnesium because it can be absorbed through the skin. You can also apply magnesium oil in your body if you do not like baths.

And, the best way to your magnesium levels is to change your diet to include more foods rich in magnesium.

Top 12 foods rich in magnesium

• cashews - 1 ounce equals 20% of your daily value
• Almond . -. 1 ounce supplies 19% of your daily value
• Avocados - 1 fruit is equivalent to 15% of your daily value
• Bananas . - 1 medium fruit supplies 8% of your daily value
• Lentils -. 1 cup cooked lentils is equivalent to 18% of your daily value
• chocolate -. 1 bar gives you 58% of your daily value
• Figures -. 1 cup 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 oz whole pumpkin or roasted pumpkin supplies 19% of your daily value
• Squash - 1 cup equals to 11% of your daily value
• . Rice -. 1 cup long grain brown rice supplies 21% of your daily value
• spinach - 1 cup of cooked spinach gives you 39% of your daily value

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