It is really important to get enough vitamin C, protein and calcium through our diet. However we tend to forget the other minerals and vitamins that are crucial for our health.
The magnesium becomes more and more recognized and well-known in the nutrition and medical associations.
It affects up to 80 percent of the American population as one of the most common nutritional deficiencies and that is something to be very worried about.
What does the magnesium deficiency means?

It is a mineral that is in relatively large quantities in the human body. It is estimated by the scientists that one average person have 25gr of magnesium and ½ of it is in the bones and only 1 percent of it is in the blood. Magnesium keeps the body working properly because it is essential in more than 300 chemical reactions.

These 12 Foods Increase Magnesium And Prevent Muscle Fatigue, Blood Clots & High Blood Pressure!

What is it responsible for?

Magnesium is responsible for activating the nerves and muscles, detoxification, creating energy in the body, proper transportation of vitamin K, vitamin D, silica, calcium and obviously magnesium, helping digest fats, carbohydrates and proteins. It also serves as building block for DNA and RNA synthesis and it acts as a neurotransmitters’ precursor like the serotonin.

The magnesium deficiency’s early signs include:

Vomiting, Nausea, loss of appetite, weakness and fatigue, numbness, tingling, cramps and muscle contractions, seizures, changes in the personality, abnormal rhythms of the heart, coronary spasms, high blood pressure and blood clots.

How the magnesium deficiency is caused?

The vitamins and minerals from the soil are depleted by the modern farming methods in which the food is raised. It is particularly true for the treated areas with chemical insecticides, pesticides and fertilizers and this means that these foods that are grown on the depleted soils are poor in magnesium.

Also, this mineral is difficult to absorb in the body because of certain medical conditions.

The magnesium deficiency’s risk factors include:

Crohn’s disease or some other conditions that can affect digestion, kidney disease, parathyroid problems, taking drugs or antibiotics for cancer and diabetes, abusing alcohol and old age.

How to intake more magnesium?

The magnesium supplements are used by many people but they do not always take the right kind of supplements. It is found by some studies that magnesium in the chloride, lactate, citrate and aspartate forms is more bioavailable than magnesium sulfate and magnesium oxide and it is absorbed more fully. In order to be absorbed properly they need to contain vitamin D3, vitamin K2 and calcium. The regular foot baths or Epsom salt baths are great way getting magnesium because it is absorbing through the skin. If you don’t like the baths you can apply magnesium oil on your body.
But the best way to increase your levels of magnesium in your diet is to consume foods that are rich in magnesium, such as:

-Spinach
One cup of spinach(cooked) gives 39 percent of the daily value;
-Rice
One cup of brown rice gives 21 percent of the daily value;
-Squash
One cup of it gives you 11 percent of the daily value;
-Seeds
1 oz. of whole squash or pumpkin seeds(roasted) gives 19 percent of the daily value;
-Okra
One cup of okra(boiled) gives 14 percent of the daily value;
-Figs
One cup of figs(dried) gives you 25 percent of the daily value;
-Chocolate
One bar gives 58 percent of the daily value;
-Lentils
One cup of lentils(cooked) can give you 18 percent of the daily value;
-Banana
One medium banana can give you 8 percent of the daily value;
-Avocado
One avocado gives 15 percent of the daily value;
-Almonds
One ounce of almonds gives you 19 percent of the daily value;
-Cashew nuts
One ounce of cashew nuts gives you 20 percent of the daily value.

Source > http://www.healthiestalternative.com