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Title : Do you have a magnesium deficiency? Find out the symptoms and causes
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Do you have a magnesium deficiency? Find out the symptoms and causes

A number of important elements in the body, including magnesium, are consistently balanced. Therefore, if the cells are too low in magnesium, the body replaces its own reserves, located in the bones and liver.

If, however, if the magnesium level is too low and can not be replaced, this is symptoms of magnesium deficiency manifest. Severe magnesium deficiency becomes apparent when the body no longer has the capability to replace magnesium from its own reserves.

Symptoms of magnesium deficiency

The most common symptoms are constipation., Loss of appetite, malaise, fatigue, muscle cramps, tingling in the extremities, difficulty sleeping, headaches, difficulty concentrating, mood swings and several

neurological symptoms caused by low levels of magnesium are:
- apathy, depression, difficulty concentrating, memory problems ;.
- confusion, hallucinations, paranoia, coma (most often in the case of serious deficiencies)

Neuromuscular symptoms include:.
- fasciculations (muscle spasms, convulsions), several ringing in the ears;
- tremor, muscle spasms, muscle weakness, ataxia, tetanus (especially in severe cases)

The most common gastrointestinal symptoms are:
- decreased appetite;
- stomach pain;
- Diarrhea or constipation

. Causes of magnesium deficiency

Along with health problems, magnesium deficiency is caused by an unhealthy diet. Every day, people also consume less food containing sufficient magnesium, such as almonds, beans, cocoa, nuts, etc.

These foods tend to avoid intentionally during weight loss .

lack of magnesium is enhanced by modern production methods, in which crops are fertilized with artificial fertilizers that influence the quality of food.

Over 80% of magnesium and elements contained in the composition of trace food are discarded by current processing methods of sugar, grain and salt. 38-67% of magnesium is lost through cooking, up to 38% through freezing and 99% through refining processes.

A magnesium deficiency can be seen in areas where the soil composition already has a low magnesium.

causes of magnesium deficiency:

- weight loss diets where the focus is on one type of nutrition;
- Eating too much fat foods;
- wrong intake of food: too much sugar, too many foods containing white flour are fried or cooked for a long time;
- foods that are rich in calcium and vitamins lacking B1, B2, B6;
- alcoholism, smoking, artificial feeding through a tube;
- endocrine causes: diabetes, some tiroidiei disorders, parathyroid, adrenal and kidney disease;
- the use of antibiotics and diuretics;
- Extreme sports, pregnancy and lactation; ..
- stressful situations

The role of magnesium

Magnesium is a component important chlorophyll molecules such as iron in hemoglobin molecules

daily intake of magnesium from 12.3 to 20.6 mmol (300-500 mg) is necessary for the body. 24-75% of magnesium is absorbed by the body of food it depends on the amount of magnesium in the body and the type of food consumed by a person.

When you have a magnesium deficiency, the body tries to cover it. After potassium, magnesium is the most important intracellular mineral ore.

The body of an adult contains around 864-1152 mmol (300-500 mg) of magnesium, of which approximately 60% of magnesium is stored in the bones.

magnesium is contained in blood plasma that can be found in the skeletal muscles of the heart, nervous system and especially in the liver. About 80% serum magnesium is ionized and dispersible, and the remainder binds to proteins.

• Magnesium makes possible more than 300 different vitally important functions in the body of a person. the nervous system and muscular system is balanced and allow normal transmission of impulses between nerve fibers;

• It is an important systemic enzymes majority catalyst;

• it works preventively against heart attacks (reduce the amount of fat in the blood) prevents heart rhythm disturbances and strengthens the heart muscles;

• magnesium prevents the formation of kidney stones;

• reduces the toxicity of various substances in the liver and accelerated liver regeneration;

• It has beneficial effects on secretion of the pancreas and pancreatic juices;

• has important role in regulating natural digestion and is useful for treating constipation;

• It plays an important role in obstetrics and gynecology (eg, premature birth may be the result of a lack of magnesium). It is used as a medical treatment for some complications that can occur during pregnancy and childbirth.

• It has a positive stimulatory effect on male fertility (it is one of the most important elements found in the composition of semen).

magnesium has antioxidant properties, protecting cells from the human body. Today, people are threatened by pollution, hazardous emissions, smoke snuff, most preserved and refined foods.

Numerous substances can metamorphose in the dangerous free radicals. A healthy body has at its disposal security mechanisms and several magnesium plays an important role in a healthy lifestyle.

Sources The best meal of magnesium

although the daily intake of magnesium can also be completed by food supplements, doctors recommend taking this mineral in the food you eat every day.

1. Leafy green vegetables

Excellent source of vitamins, minerals and fiber, green leafy vegetables occupies the leading position in the list of foods rich in magnesium. Eat as often as you can spinach, kale cabbage. Only 100 grams of raw spinach provide up to 79 mg of magnesium, which represents about 20% of the recommended daily dose.

2. nuts and seeds

Pumpkin seeds are rich in magnesium and a portion of 65 grams can provide the full daily dose of this mineral. Other oleaginous fruits of which can take magnesium are:

- Almonds;
- sunflower seeds;
- Brazil nuts;
- cashews;
- Sprockets;
- Linseed ;.
- Pecans

3. Fatty Fish

mackerel, salmon, halibut and tuna are not only excellent sources of omega-3 fatty acids and vitamin D, but also minerals, especially magnesium. Nutritionists recommend that fatty fish to be included in the diet at least once a week, because of its superior nutritional.

4. Soybeans

fiber, vitamins, minerals and amino acids in soy recommend this food in any diet, especially because of its rich content of magnesium. About 65 grams of roasted soybeans contain about half of the daily requirement of this essential mineral.

Other vegetables rich in magnesium, of the same botanical family are beans, peas and lentils.

5. Avocados

Avocados are one of the foods with the highest nutritional value, mainly because they contain healthy fats. The same exotic fruits are rich in multivitamins and chemical compounds that protect against many diseases.

If a slice of avocado to a sandwich eaten at lunch added, will cover approximately 15% of the recommended daily allowance of magnesium. Approximately 100 grams of avocado provides 29 mg of magnesium, and a whole fruits contain up to 58 mg of this mineral required.

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