The likelihood that you too are suffering from magnesium deficiency, should be relatively high – up to 20 percent of the population are affected. However, due to the multitude of possible – sometimes rather everyday – symptoms, this is often not recognized at all. In our body countless processes happen only when enough magnesium is present: It affects nerves, muscles, blood pressure, blood clotting, detoxification, protein production and much more. And that is why many experts are advocating a magnesium requirement of 300 milligrams per day – an amount that is only consumed by a small percentage of the population. Mainly due to the fact that our food contains less and less nutrients: The soils on which our food thrives are already quite exhausted due to the decades of use and hardly contain the required mineral content like previous generations. In addition, in processed foods, the amount of magnesium is even lower: the loss of wholemeal flour to white flour is up to 70 percent, as with wholegrain rice to polished rice. By heating with cooking, roasting and Co further valuable ingredients are lost. Foods from organic production, gentle preparation such as steamed goat and fresh ingredients would be preferable. All too soon, however, magnesium leaves our body again. To optimize the recording, the following should be noted:
- Drink plenty of water! Because magnesium is water-soluble and much fluid is needed for its absorption in the body.
- A high-protein diet rich in meat, fish, dairy and eggs reduces magnesium intake. Therefore, in such cases, the daily intake of magnesium would need to be increased.
- In case of stress, physical stress, diet, illness, pregnancy or lactation, the magnesium requirement is also increased.
Numerous body functions are supported by magnesium, so it may come in a shortage to a variety of symptoms:
- Tiredness, listlessness
- muscle cramps
- a headache
- cold feet
- Numbness in arms and legs
- Restlessness, confusion
- back pain
- sound sensitivity
- high blood pressure
Nuts are an excellent source of magnesium
Natural magnesium sources:
- Wholegrain bread, wholegrain rice and noodles
- Sunflower seeds, pumpkin seeds
- Walnuts, peanuts, cashews, almonds
- wheat germ