A diet rich in essential vitamins and minerals is important for our overall well-being. However, whenever someone advises us to follow a nutrient-rich diet, what usually comes to mind are vitamins A, C, D, E, calcium, iron, or potassium. Isn't it? While these vitamins and minerals are certainly important, one that we often neglect is magnesium. Magnesium plays a great role in our bodies as it helps regulate blood sugar levels, blood pressure levels, and muscle functions. Therefore, it is important to follow a diet that is rich in magnesium as well. If proper steps are not taken, it can lead to several other health issues. But how do we know if we are suffering from magnesium deficiency? Here are some common warning signs to watch out for and foods that can help boost your magnesium levels:
Also Read: 7 Magnesium-Rich Foods For Stronger Bones And Better Health
What Are Signs Of Magnesium Deficiency? Here Are 5 Warning Signs To Watch Out For:
1. Muscle Weakness
Are your muscles feeling rather weak lately? Are you experiencing muscle cramps? These may be signs that your body does not have enough magnesium. This mineral plays an important role in muscle contractions. The weakness in your muscles is usually a result of low potassium levels in the muscle cells caused by the deficiency.
2. Loss Of Appetite
Not feeling as hungry as you would normally do? This too could be a sign of magnesium deficiency. Magnesium plays a crucial role in regulating glucose levels, and if your body lacks this mineral, it may have an impact on your hunger levels. Some people may also feel nauseous after eating.
3. Irregular Heartbeat
Irregular heartbeat is another common symptom associated with this deficiency. Since your potassium levels significantly drop, it can have an effect on your normal heart rate. So, if you feel like your heart is beating faster than usual, it could be a sign of magnesium deficiency.
4. High Blood Pressure
Magnesium plays a crucial role in maintaining our blood pressure. This is because it helps relax our arteries and promotes a healthy flow of blood. Several studies suggest that high blood pressure could be a sign of magnesium deficiency.
5. Mood Swings
Did you know that low magnesium levels could also impact your mood? Magnesium helps relax our minds and makes us feel calm. However, if you're not getting enough magnesium, you may experience a lack of motivation to carry out daily activities, combined with anxiety or even depression.
Also Read: Magnesium-Rich Foods: Foods You Must Eat To Avoid Magnesium Deficiency
What Foods Are High In Magnesium? Here're Some Foods To Eat If You Have Magnesium Deficiency:
Nuts can do wonders for your magnesium levels. Almonds, cashew nuts, and Brazilian nuts are particularly rich in magnesium. As per USDA data, a 20-gm serving of almonds contains up to 47 mg of the mineral.
2. Dark Chocolate
We are all aware that dark chocolate is good for heart health. But did you know it's also an excellent source of magnesium too? As per the National Institute of Health (NIH), a 100-gm bar of dark chocolate contains 64 mg of magnesium.
Legumes are a powerhouse of several vitamins and minerals, including magnesium. Chickpeas, soybeans, beans, and lentils are particularly effective in increasing magnesium levels in the body. Click here to find out ways to incorporate them into your diet.
4. Leafy Greens
Leafy vegetables are also a great source of magnesium. Some green vegetables that you may consider including in your diet are spinach, kale, turnips, and mustard greens. So, try to incorporate them into your diet as much as possible.
We mostly consider tofu as a vegetarian source of protein. But it turns out it's actually a great source of magnesium too. A 100 gm serving of tofu is believed to have around 30 mg of the mineral.
Now that you know about these foods, include them in your diet to prevent magnesium deficiency. However, it's important to consult a nutritionist or doctor before you make any major changes to your diet.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
About Vaishali KapilaVaishali finds comfort in eating parathas and rajma chawal but is equally enthusiastic about exploring different cuisines. When she's not eating or baking, you can often find her curled up on the couch watching her favourite TV show - FRIENDS.