Our body needs regular intake of micronutrients in order to work properly and magnesium is one of them. You might be surprised to know that Mg assist more than 300 biological functions and target 3,751 binding sites in human body. Now you can realize how important this mineral is for survival. Your body requires it continuously and become deprived easily especially if you are not taking enough dietary sources of magnesium.
Despite of being a highly reputed mineral, Mg deficiency is still common with the incidence increasing day by day. According to American Journal of Nutrition two out of three people suffers from magnesium deficiency. The sad of all is that this is the most ”undiagnosed” and ”untreated” micronutrient deficiency that may lead to negative outcomes. It remains undiagnosed because blood is a poor indicator to assess Mg status.
Some of the chief functions of magnesium include protein production, blood sugar maintenance, production of glutathione, metabolism, regulation of blood pressure and nerve transmission.
Symptoms of Magnesium Deficiency:
Mg deficiency can affect all systems of human body with the symptoms confusing with other diseases. Some of the common symptoms are here:
• Unusual fatigue.
• Mood swings (anxiety & depression).
• Osteoporosis and other bone disorders.
• Diabetes (non-insulin dependent).
• Severe hormonal imbalance.
• Heart strokes.
Causes for Magnesium Deficiency:
• High consumption foods containing phytic acid as they hinder nutrients absorption.
• Leaky gut. (Inadequate absorption from gut)
• Excessive use of diuretics and antibiotics.
• Poor intake of vegetables.
RDA for Magnesium:
• For Men—400mg per day.
• For Women—310mg per day.
How to manage Mg intake?
If you are suspected to be magnesium deficient or spot any of the above mentioned symptoms then the best thing is to enhance your dietary magnesium intake. Now the question is what are the Mg rich foods?
Green leafy vegetables are the most reliable source of magnesium due to having more chlorophyll. An interesting thing that adds to your knowledge is that likewise human blood plants also have blood in them and that is ”Chlorophyll”. This chlorophyll has its center filled with Mg and is highly bioavailable.
It is good to buy foods that are grown organically than those grown in conventional farms with low Mg content.
List Of Top 10 Magnesium Rich Foods:
• Spinach. (1cup cooked 157mg)
• Soy beans. (1cup cooked 148mg)
• Pumpkin seeds. (1fist 90mg)
• Mackerel. (3oz or 1serving 82mg)
• Banana. ( 1 medium 33mg)
• Figs. (1/2cup 51mg)
• Dark chocolate. (1 chunk 90-95mg)
• Almonds. (1oz 80mg)
• Black beans. (1/2cup 60mg)
• Yoghurt. (1cup 50mg)