Dietary Deficiencies can cause a whole bunch of problems. When you are missing key nutrients your body doesn’t function properly. These deficiencies can effect * Energy levels * Endurance * Strength* Appetite* Mood * weight loss resistance* and cause aches and pains throughout the body. One is very common and often overlooked and you can get more of it by eating chocolate!
MAGNESIUM – often overlooked and underestimated!
Magnesium has been getting a lot of attention in the news as an overlooked deficiency in many people often caused by poor diet including drinking alcohol and caffeine. Magnesium is used by every organ in your body. According to Dr. Danine Fruge, Associate Medical Director at the Pritikin Longevity Center in Miami, Florida, “Magnesium is involved in over 300 biochemical reactions in your body. It affects everything from your heartbeat to your muscles to your hormones.” Deficiencies are common but often not detected because blood tests don’t often reveal them. This is because most magnesium is stored in your bones and organs.
Signs you are lacking magnesium
- unexplained fatigue or weakness
- abnormal heart rhythms
- muscle spasms, cramping and eye twitches
- numbness and tingling
Magnesium deficiencies have been linked to
- Hormone imbalance and PMS
- Heart Attack
- Type 2 Diabetes
- Tension or Migraine Headaches
- Anxiety and Depression
- Chronic Fatigue
Top 10 Magnesium Rich Foods (curtesy of Dr. Axe)
(Men RDA 400mg and Women RDA 310mg a day)
#1 Spinach 1 c: 157 mg (40% DV)
#2 Chard 1 c: 154 mg (38% DV)
#3 Pumpkin seeds 1/8 c: 92 mg (23% DV)
#4 Yogurt or Kefir 1 c: 50 mg (13% DV)
#5 Almonds 1 oz: 80 mg (20% DV)
#6 Black Beans ½ c: 60 mg (15% DV)
#7 Avocado 1 medium: 58 mg (15% DV)
#8 Figs ½ c: 50 mg (13% DV)
#9 Dark Chocolate 1 square: 95 mg (24% DV) (ok, only 1 square but hey, I will take it!)
#10 Banana 1 medium: 32 mg (8% DV)
Others include: salmon, coriander, cashews, goat cheese and artichokes.
While you can boost your magnesium intake naturally if you believe you may be experiencing some of the symptoms listed above, you should absolutely seek the guidance of an ND (naturopathic physician) or an MD to determine if you are deficient in magnesium. This can be done through a routine blood panel test.
Supplements: I encourage you to consult with your MD or ND before taking any supplements but here are 2 that you may want to check out. One is a powder you can add to water and the other is a topical spray.