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Title : Food rich in magnesium can help you with muscle fatigue or high blood pressure
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Food rich in magnesium can help you with muscle fatigue or high blood pressure

A well-balanced diet should contain adequate amounts of all vitamins, minerals and proteins. We usually try to consume enough vitamin C and calcium, forgetting others more important. A study has shown that the most common mineral deficiency is magnesium; the fact that more than 75% of American adults suffer from magnesium deficiency should be worrying.

Symptoms of magnesium deficiency include: muscle fatigue and cramps, anxiety or even memory loss. Many people live with these issues without knowing that inadequate magnesium intake may be responsible for them.

In a healthy body, magnesium is present in large amounts, about 25 grams in total: half of it is contained in bones and 1 percent in the blood. More than three hundred reactions in our bodies happen only thanks to magnesium, so we can function properly.

What do magnesium in our body:

creates energy
transportation assistance vitamin D / K, calcium and silica
serves as a particle in DNA and RNA synthesis
Activates the nerves and muscles
detoxifies the whole body
Acting as a precursor of neurotransmitters
helps digestion of carbohydrates, fats and proteins.

Magnesium deficiency is a modern problem, caused mainly by new cultivation techniques. Pesticides, insecticides and fertilizers destroy soil minerals, so the food you eat from that soil is not necessary minerals and vitamins.

Another reason for magnesium deficiency may be combinations of inappropriate foods (for example, too much calcium can hinder the absorption of magnesium), taking medication for cancer or diabetes or any medical condition where your body can not absorb, such as:

Problems with digestion (such as Crohn`s disease)
parathyroid Problems
kidney problems
alcohol abuse
old age.

How to recognize the early symptoms of magnesium deficiency? Pay attention to some of these signs:

cramps, tingling
Weakness
nausea and vomiting
decreased appetite
Seizures
high blood pressure, blood clots, heart rate irregular
Changes in personality

the best way to improve your magnesium levels is eat foods that are rich in magnesium. Here are the top twelve high magnesium content:

chocolate : 58% of daily demand at 1 bar
spinach : 39% of daily demand in 1 cup of cooked spinach
dried figs: 25% of daily demand in 1 cup
long grain brown rice : 21% of daily demand in 1 cup
cashews : 20% of daily demand in only 1 oz
pumpkin seeds: 19% of the daily need in 1 ounce
Almonds: 19% of the daily need in 1 ounce
cooked lentils : 18% of daily demand in 1 cup
avocado : 15% of daily demand in a fruit
okra : 14% of daily demand in 1 cup of boiled okra
Squash : 11% of daily demand in 1 cup
bananas :. 8% of daily demand in a fruit

Another way of magnesium levels magnesium oil is used for skin, or take salt baths Epsom, wherein the magnesium is absorbed directly through the skin.

Furthermore, it can be treated with supplements, but note that not all supplement is correct. It must contain vitamin D3 and K2 and calcium so that it can be absorbed properly. In order to be completely absorbed, it must be in the form of aspartate, lactate, chloride and citrate, no magnesium oxide and sulfate.

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"Food rich in magnesium can help you with muscle fatigue or high blood pressure", source: http://worldofhealth365.com/2016/06/food-rich-in-magnesium-can-help-you-with-muscle-fatigue-or-high-blood-pressure/

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