To obtain enough magnesium from the diet takes special care and knowledge of magnesium-rich foods, but we still need to supplement with magnesium. “ says, Carolyn Dean, MD ND, author of the Magnesium Miracle.
We are all curious to know if we have a deficiency of magnesium in our body
. Here is an easy list with first symptoms by which you can tell if your body needs magnesium or not:
Do you experience any of the following:
- Is difficulty staying asleep?
- Is difficulty getting to sleep?
- Times of hyperactivity?
provided above are only first neurological signs of magnesium deficiency. Magnesium is what our nerve conduction needs and also Mg is associated with the electrolyte imbalance that affects our nervous system. Other symptoms can be mood switch, personality changes, depression. All this is telling you that your body is low on magnesium.
Without magnesium, our muscles would be a continuous disorder and contraction.
How do we find out if our body is getting enough magnesium?
First of all, the easiest way is to call your health care provider and request a magnesium test. This test can be done using blood serum and not all the time these tests are accurate, in fact, only 1% of Mg is found in our body in only 3% is found in our blood so by this facts we know that the clinical blood serum test cannot successfully identify magnesium deficiency.
What can we do?
Now, you can know if your body has a magnesium deficiency by asking yourself a few questions about your lifestyle and your diet. This way you can find out what to do to ensure magnesium balance and a good health.
Take a minute and answer to yourself the following questions so you may know if you are at risk of magnesium intake.
1. Do you have a lot of stress in your daily lifestyle? Or maybe you recently had a major medical procedure like a surgery?
Both physical and emotional stages can cause magnesium deficiency in your body.
So stress is caused by magnesium deficiency and the lack of magnesium gravitate the stress and thus worsening the problem.
2. do you drink carbonated beverages(soda) every day?
Mostly the dark-colored beverages, like sodas contain phosphates. These substances come together with the magnesium in your digestive system and so by drinking soda you basically are flushing your magnesium out of your system.
3. Do you drink tea, coffee or other drinks that contain caffeine on a regular basis?
magnesium in your body is controlled like other substances by our kidneys. Our kidneys filter the excess of magnesium and other substances like minerals. you should know that caffeine helps kidneys to release more magnesium from your body no matter of your body status.
The effect of alcohol on magnesium levels is the same to the effect of diuretics: it lowers magnesium that the cells need by increasing the excretion of magnesium in kidneys.
In 30% of alcoholics, studies found that they have a magnesium deficiency.
Let’s see how we can control magnesium level in our body by leading a healthy diet.
So what foods contain enough magnesium to saturate our body?
beans and nuts
whole grains like brown rice and whole wheat bread
green leafy vegetables
It is hard to control the level of magnesium and it is also challenging to achieve 100% of RDAs for magnesium.
Processed foods and magnesium-rich diet.
Refined oils remove all magnesium. The result of oil refining is a zero magnesium product. Safflower seeds, for example, contain 680 mg of magnesium per 1,000 calories. Safflower oil lacks magnesium entirely.8
Refined grains remove 80-97 percent of magnesium.9 At least twenty nutrients are removed in refining flour. And only five are put back in when refined flours are “enriched”.10 Magnesium is not one of them.
Refined sugar removes all magnesium. Molasses, which is removed from the sugar cane in refinement, contains up to 25% of the RDA for magnesium in one tablespoon. Sugar has none.
The typical American convenience food diet of fast food, pizzas, pastries, cookies and fried foods consists almost exclusively of refined grains, oils, and sugars. Over time, excess consumption of these foods can lead to both obesity and magnesium deficiency, a potentially fatal combination.
Here are 16 signs of a magnesium deficiency.
• Calcium deficiency
• Poor heart health
• Muscle cramps
• High blood pressure
• Type II diabetes
• Respiratory issues
• Potassium deficiency
• Difficulty swallowing
• Poor memory
How to supplement Magnesium in our body?
It’s almost impossible to overdose magnesium by supplementing, but consuming too much magnesium is still not a great idea. Too much of the mineral could lead to some side effects like irregular heartbeat or slowed breathing. Similar to oral ascorbic acid C, there is a bowel tolerance threshold that brings on diarrhea if exceeded.
• Pumpkin seeds
• Sunflower seeds
• Black beans
• Sesame seeds