Magnesium is an essential mineral that is essential to the human body. In fact, this mineral is used in over 300 functions and is primarily stored in the skeletal system. Without magnesium your body would not be able to survive. There is experimental and clinical evidence that the amount of magnesium in urban and western diets is insufficient to meet individual demands and that magnesium deficiency may be contributing to common health problems.
Although a magnesium deficiency is rare, it can lead to many problems such as
1.headaches, depression, anxiety, insomnia & seizures
2.constipation
3.weight gain,
4.fibromyalgia
5.heart rate, and high blood pressure.
6. numbness & tingling
7.acid reflux
8. leptin & insulin resistance
As magnesium is lost through sweat and urine and also cooking decreases the magnesium content of food.
As per the Indian Council of Medical Research, the recommended daily allowance of magnesium is 340 mg for men and 310 mg for women.
What all you can do to have optimum levels of magnesium??
1.Avocados: A popular fruit that is high in magnesium is avocados & should be consumed fresh. Add about half an avocado to your daily diet to ensure that you get enough of this mineral.
2. Dark Chocolate: However, check before purchasing the chocolate bar, the cocoa content of the chocolate should ideally be 60% or above. It is believed that about 6-8 gm of plain dark chocolate per day may do you good.
3. Nuts The magnesium content is highest in cashews . Walnuts and almonds are also considerably high in magnesium.
4. Green Leafy Vegetables: Magnesium is present in all dark green leafy vegetables such as spinach, collard greens, Swiss chard and kale.
5. Seeds: Pumpkin seeds with their shell ; along with sesame and flax seeds are high in magnesium.
Cumin, Quinoa, Banana ,Tuna, sunflower seeds, pecan and brazilian nuts are some other sources of magnesium.