Magnesium plays a key role in preventing cardiac arrhythmias and stabilizing the cardiovascular system, so it is important to monitor its levels in the body.
Magnesium is known for its ability to prevent muscle cramps, and its deficiency often leads to nighttime leg cramps. This mineral not only supports muscle function but is also essential for the normal functioning of the nervous system and the synthesis of enzymes. Additionally, magnesium helps relax blood vessels and lower blood pressure, which in turn stabilizes the cardiovascular system and protects against arrhythmias.
Sources of Magnesium
One of the main reasons for magnesium deficiency in the body is an unbalanced and poor diet.
Magnesium deficiency can also be caused by intense physical exertion, stress, alcohol consumption, gastrointestinal and kidney diseases, inflammatory processes of the pancreas, diabetes, as well as the use of laxatives and diuretics.
Magnesium is found in many foods. To ensure the body receives this mineral, it is worth including the following foods in the diet:
Cocoa (100 g): 499 mg of magnesium.
Almonds (30 g): 80 mg of magnesium.
Spinach (225 g): 78 mg of magnesium.
Cashews (30 g): 74 mg of magnesium.
Soy milk (240 ml): 61 mg of magnesium.
Potatoes (100 g): 43 mg of magnesium.
Low-fat yogurt (250 g): 42 mg of magnesium.
Brown rice (100 g): 42 mg of magnesium.
Banana: 32 mg of magnesium.
Salmon (85 g): 26 mg of magnesium.
Whole grain bread (1 slice): 23 mg of magnesium.
Chicken breast (85 g): 22 mg of magnesium.
Broccoli (90 g): 12 mg of magnesium.
Milk 1-3.5% fat (100 ml): 11-12 mg of magnesium.
Apple: 9 mg of magnesium.
Carrot: 7 mg of magnesium.
How to Identify Magnesium Deficiency
The body needs about 350 milligrams of magnesium daily; however, it cannot produce this mineral on its own. Magnesium deficiency often manifests as cramps in the calf muscles, indicating a prolonged insufficient intake of this element in the body. Nevertheless, there are other symptoms that may indicate magnesium deficiency.
The first signs of magnesium deficiency include:
anorexia,
dizziness,
weakness,
fatigue,
nausea,
increased heart rate.
In the long term, the following symptoms may manifest:
increased nervousness and excessive excitability,
forgetfulness,
colic,
tingling in the body,
headaches,
sleep disturbances,
weight loss.
