Your heart, kidneys, and muscles need magnesium to function well. Magnesium makes up important structural components of your teeth and bones. It also helps maintain a balance of various nutrients, including calcium, zinc, potassium, vitamin D, and copper. In addition, the mineral helps your body produce energy and activate enzymes. Getting the recommended amount of magnesium 310 to 320 milligrams for adult women and 400 to 420 milligrams for adult men through your diet can help you achieve vibrant health.
Symptoms of magnesium deficiency include:
- Loss of appetite
- Nausea
- Vomiting
- Fatigue
- Weakness
- Abnormal heart rhythms
- Numbness or tingling
- Muscle contractions and cramps
Apart from taking supplements which should be taken after consulting with your doctor, following food can be included in your diet to have enough Magnesium:
- Green leafy vegetables (e.g. spinach and kale)
- Fruit (figs, avocado, banana and raspberries)
- Nuts and seeds
- Legumes (black beans, chickpeas and kidney beans)
- Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
- Seafood (salmon, mackerel, tuna)
- Whole grains (brown rice and oats)
- Raw cacao
- Dark Chocolate
- Tofu
- Baked beans
- Chlorella powder
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