Because of the modern diet that is not rich enough in essential minerals, we are more and more likely to suffer from magnesium deficiency. In France, 76% of men and women do not have the recommended nutritional intake according to the SU.VI.MAX study. Magnesium deficiency is the most important of all and causes a multitude of negative effects on the body, which is easy to fight by changing its diet.
Years ago, magnesium was very common on the surface of the earth’s surface. Modern agriculture has depleted soils in organic constituents and today the food we produce is no longer sufficient to meet the mineral needs of our body.
What is magnesium?
Magnesium is the second most important mineral in the body and is involved in more than 400 biochemical reactions, such as protein synthesis, muscle and nerve transmission, glycemic control, blood pressure regulation, and lipid synthesis. DNA.
According to a study, magnesium may play a role in reducing stress and psychiatric disorders such as anxiety and depression. It would also help reduce migraine and sleep disorders. As for neurological disorders, such as Parkinson’s disease and Alzheimer’s disease, they must benefit from additional research to effectively prove its effectiveness.
Here is the list of the main signs of magnesium deficiency:
Magnesium deficiency causes neurological disorders ranging from apathy to psychosis. Indeed, magnesium has a direct effect on neurons and their ability to change. Magnesium deficiency leads to unnecessary hyperfunctioning of the nervous and muscular system that results in:
- Exaggeration of reflexes
- Muscle cramps
- Change of personality
- Memory loss
Low levels of magnesium have been associated in some studies with many diseases:
- Alzheimer’s disease
- Attention Deficit and Hyperactivity Disorder
- Type 2 diabetes
- Heart problems
- Fertility problem
- Liver and kidney disease
- Raynaud’s syndrome (cold finger and toes, numbness of the extremities)
- Respiratory difficulties
Magnesium is also involved in the regulation of other minerals in the body. Deficiency of calcium and potassium can also be explained by magnesium deficiency.
The solution to strengthen its magnesium reserves
Daily magnesium requirements are 300 to 400 mg in adults. More precisely 120 mg for a child of 20 kilos, 360 mg for a woman of 60 kilos and 420 mg for a man of 70 kilos, according to Doctissimo .
The body does not produce its own magnesium and is unable to store it, so it must draw it from the diet.
Here is the list of some foods fortified with magnesium and their quantity in mg per 100g:
Dark chocolate: 206
Pecan nuts: 125
Cooked lentil: 36
Dry date, dried fig: 47 to 53
Cooked white bean: 61
Raw spinach: 69
Cereal bread: 181
Wheat germ: 256
Sesame seed: 324
Anchovies in oil: 144
Breakfast cereals: 42 to 132
Rye bread: 110
If you think you are suffering from magnesium deficiency, enrich your meals with foods rich in magnesium.
Always favor unprocessed foods and whole grains from organic , responsible and local agriculture .
Magnesium deficiency has a number of symptoms common to many diseases, only a health professional can prescribe a test to determine if you have a deficiency.
Always consult your doctor before starting any medical treatment.