magnesium deficiencyImage Credit source: getty image
Magnesium is a mineral, deficiency of which can cause many health problems. People who have diabetes or have poor digestion are more at risk of magnesium deficiency. Apart from this, people who consume excessive alcohol may also suffer from magnesium deficiency. Symptoms of magnesium deficiency usually do not appear until its level in the body goes very low, hence we should include some magnesium rich foods in our daily routine and if there is any health problem which can cause deficiency of this mineral, then doctor’s advice should be taken in this regard. In this article, we will know what symptoms appear due to magnesium deficiency and how much quantity you need daily.
According to Health Line, symptoms of magnesium deficiency, or hypomagnesemia, include muscle cramps, tremors due to muscle weakness, high blood pressure. Deficiency of this mineral also affects your mental health, in which symptoms like mental numbness, sadness and changes in emotions are seen. It can also cause weakness in bones, because apart from calcium, magnesium is also an essential nutrient for your bones. Now let us know about the foods rich in it.
A person’s magnesium needs
According to the information given in the National Institute of Health, a child from birth to 6 months needs 30 mg of magnesium daily (Recommended Dietary Allowances). Apart from this, 75 mg of magnesium is required in 7 to 12 months, 80 mg in 1 to 3 years, 130 mg in 4 to 8 years of age, 130 mg in 9 to 13 years of age. After this, as age increases, more or less magnesium is required according to gender and medical condition. For this see the table given here.
eat pumpkin seeds
According to the National Institute of Health, you should add pumpkin seeds to your diet to overcome magnesium deficiency. 1 ounce roasted pumpkin seeds contain 156 milligrams of magnesium, which is about 37 percent of the daily requirement.
Chia seeds are magnesium rich
Like pumpkin seeds, chia seeds are also rich in magnesium. 1 ounce of chia seeds contains 111 mg of magnesium, which is about 26 percent of the daily requirement.
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Almonds are also beneficial
To fulfill the deficiency of magnesium, include almonds in your diet. 1 ounce almonds contain 80 mg magnesium. Which is about 19 percent of the daily requirement. Magnesium is also found in cashew nuts. 1 ounce cashew contains 74 mg of this mineral.
These things are also sources of magnesium
Spinach is an excellent source of magnesium. Apart from this, make things like peanuts, soya milk, banana, brown rice, black beans, yogurt, oatmeal, kidney beans, broccoli, apple, carrots a part of your diet. The body also gets magnesium from this. Magnesium is also found in non-veg foods like chicken, salmon etc.