Magnesium Deficiency: 9 Symptoms And 9 Necessary Foods

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How is it that your body often runs out of the fourth most abundant mineral in it? More than 3,750 magnesium-binding sites have been found in human proteins, and it is important for more than 300 different enzymes in your body. Here’s what happens when you are low on magnesium.

1. Muscle Cramps And Spasms


Low levels of minerals in your body can cause cramps and spasms. Magnesium is very important for muscle relaxation. When your body lacks magnesium, it can involuntarily contract, which can cause painful spasms.1

2. Cravings For Chocolate


Do you often feel that you need to eat a certain kind of food right away? When we crave for foods, our body is trying to tell us that it needs a certain nutrient out of it. You have to listen to your body and interpret what it wants exactly. Similarly, when you’re craving for chocolates, you’re craving for magnesium.2 Dark chocolate contains around 24% of your daily requirement.

3. Anxiety


Feeling quite anxious on a regular basis? Do you get worked up thinking about your future? A magnesium deficiency can be the reason for anxiety. Magnesium is a relaxation mineral, and a lack of it could impact your normal well-being.3

4. Insomnia


If you have trouble falling sleeping or staying asleep, you may have magnesium deficiency. Even minimal lack of magnesium can stop your brain from relaxing at night.4

5. Constipation


The relaxing effect of magnesium applies to your digestive tract as well. When your body is low on magnesium, your intestines contract more. It is thus harder for the waste to pass, which leads to constipation.5

6. High Blood Pressure


Magnesium helps to dilate and thus relax your blood vessels. If you have high blood pressure, one of the reasons could be magnesium deficiency.6

7. Headache And Migraine


When you get a headache or migraine, eat some chocolate instead of popping a painkiller. The calming effect of magnesium would release the tension headaches and tense muscles in your upper neck, which usually is the cause of migraines.7

8. Irregular Heartbeat


This mineral that relaxes your body also relaxes the heart muscles. When your body lacks magnesium, your heart beats irregularly, a condition that professionals call arrhythmia.8

9. Acid Reflux


Constantly suffering from heartburn or acid reflux? Instead of medication, try having a bar of chocolate or some other magnesium-rich foods.9

Foods Rich In Magnesium

1. Brazil Nuts


These are an excellent source of monounsaturated fatty acids, vitamin E, B vitamins, and magnesium. A handful of Brazil nuts thrice a week can keep you super healthy.

2. Halibut


Halibut is an abundant source of high-quality protein and an excellent source of magnesium too. It lowers the risk of certain types of stroke.

3. Cocoa


Cocoa is full of antioxidants that may prevent many cancer and heart diseases. Cocoa is also rich in vital minerals, including calcium, magnesium, copper, phosphorus, potassium, and zinc.

4. Rice Bran


Low in sodium and an excellent source of dietary fiber, rice bran is also rich in magnesium. The magnesium in rice bran is important for kidney function, heart health, and critical brain and nerve function.

5. Cashews


Cashews are loaded with antioxidants, which are important in diseases resulting from oxidative damage and stress. High in magnesium content, they are also a good source of copper, which is a key mineral in making melanin.

6. Quinoa


A gluten-free superfood, a valuable source of protein, and also a source of all essential amino acids, quinoa also contains magnesium, which encourages the secretion of serotonin, a critical neurotransmitter for happiness.

7. Pumpkin Seeds


Along with being rich in zinc, pumpkin seeds are also rich in magnesium. The high amount of nutrients and minerals give it anti-microbial, anti-fungal, and anti-viral properties.

8. Almonds


Almonds are high in good fats, i.e., monounsaturated fats. Eating almonds reduces the risks of heart disease and lowers cholesterol. The level of magnesium and other minerals makes almond essential for maintaining a healthy blood pressure.

9. Spinach


Spinach is rich in magnesium, calcium, potassium, and zinc. It is also loaded with vitamin K, A, C, folates, and many more. All these nutrients promote a healthy heart and longevity.

References   [ + ]

1. Bilbey, D. L., and Victor M. Prabhakaran. “Muscle cramps and magnesium deficiency: case reports.” Canadian Family Physician 42 (1996): 1348.
2. Bruinsma, Kristen, and Douglas L. Taren. “Chocolate: food or drug?.” Journal of the American Dietetic Association 99, no. 10 (1999): 1249-1256.
3. Grases, Gloria, J. A. Pérez-Castelló, P. Sanchis, A. Casero, J. Perelló, B. Isern, E. Rigo, and F. Grases. “Anxiety and stress among science students. Study of calcium and magnesium alterations.” Magnesium research 19, no. 2 (2006): 102-106.
4. Hornyak, Magdolna, Ulrich Voderholzer, Fritz Hohagen, Mathias Berger, and Dieter Riemann. “Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study.” Sleep 21, no. 5 (1998): 501-505.
6. Cappuccio, F. P., N. D. Markandu, G. W. Beynon, A. C. Shore, B. Sampson, and G. A. MacGregor. “Lack of effect of oral magnesium on high blood pressure: a double blind study.” Br Med J (Clin Res Ed) 291, no. 6490 (1985): 235-238.
7. Weaver, Kenneth. “Magnesium and migraine.” Headache: The Journal of Head and Face Pain 30, no. 3 (1990): 168-168.
8. Hamid, Mohammad, Rehana Shafi Kamal, Shahid Ahmed Sami, Farouk Atiq, Azam Shafquat, Hamid Iqil Naqvi, and Fazal Hameed Khan. “Effect of single dose magnesium on arrhythmias in patients undergoing coronary artery bypass surgery.” JPMA. The Journal of the Pakistan Medical Association 58, no. 1 (2008): 22.
9. Mandel, K. G., B. P. Daggy, D. A. Brodie, and H. I. Jacoby. “of heartburn and acid reux.” Aliment Pharmacol Ther 14 (2000): 669-690.
CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.

CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.