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Food products that make up for magnesium deficiency

Magnesium is a bio-element that is involved in over 300 known biological processes in the body. It is responsible, among others, for the synthesis of proteins, the proper functioning of the nervous system, the proper level of glucose in the blood, the secretion of hormones and energy, and the production of glutathione, which is an important antioxidant. Its deficiency causes higher cortisol secretion.

Unfortunately, but in developed countries, there is an increasing problem of magnesium deficiency in the diet. 

More than 80% of people suffer from magnesium deficiency. When this condition lasts for a long time we may have such symptoms as:

  • Endocrine disruption
  • Deterioration of heart rate and increased risk of heart attack
  • Constipation
  • Tension and migraine headaches
  • Depression
  • Fatigue
  • Cramps, especially of the eyelids
  • Nervous system issues - feeling irritable, no feeling of recovery after sleep, etc.
  • When we suffer from a magnesium deficiency, we may also become deficient in other minerals.

To get rid of these symptoms, start taking foods that make up your magnesium deficiency as soon as possible. It is worth remembering that ordinary vegetables and meat from supermarkets contain very little magnesium and other vitamins. This is because their producers focus primarily on rapid growth, and not on making food products as healthy and rich in minerals as possible.

The transport of vegetables from distant places and their freezing also reduce the amount of nutrients. A common mistake is cooking or frying vegetables for too long.

The most important source of magnesium is green leafy vegetables - they contain chlorophyll, the central atom of which is magnesium. The hemoglobin molecule has a similar shape, but its central atom is iron.

Let's not forget that taking just one supplement (for example, calcium or magnesium) doesn't make much sense. Elemental deficiencies are usually linked to each other and indicate that our diet is incorrect. Instead of taking pills, it is better to supplement your diet with the missing ingredients.

Main reasons for magnesium deficiency:

  • Not eating enough vegetables
  • Drinking lots of alcohol
  • Taking lots of medicines and antibiotics

Eating too much food products that contain phytic acid. This substance reduces the absorption of minerals, forming insoluble compounds with them. We can find it in sesame flour, tofu and cocoa.

The most important products that contain a large dose of magnesium

Magnesium is a mineral that is often found in food products. To make up for its deficiency in your diet, you should start, first of all, by eating more often vegetables and the products listed below.

  • Spinach
  • Pumpkin seeds
  • Yogurt and kefir
  • Almond
  • Black bean
  • Avocado
  • Fig
  • Dark chocolate
  • Banana
  • Salmon
  • Coriander
  • Cashew
  • Sheep milk cheese

Magnesium compounds can also be found in water - they are responsible for the deposition of limescale in the kettle. In my opinion, it is better to drink regular tap water rich in minerals than to filter it and then suffer from magnesium deficiency. In grocery stores, you can also buy mineral water, which contains a higher concentration of magnesium.

How to choose a good magnesium supplement?

Television and radio advertisements often say that some forms of magnesium are poorly absorbed and have no effect. In my opinion, this is not true, because even with a high magnesium deficiency, taking the cheapest magnesium supplements will give positive results.

Preparations containing chelat and other expensive magnesium compounds do not give any better results than ordinary magnesium preparations. Remember also that when you buy advertised preparations, you have to pay for an expensive advertising campaign.