What should women eat if they are deficient in magnesium?

In recent years, everyone has been obsessed with calcium and zinc supplements. Regardless of age, both men and women are diligent in drinking pure milk and taking calcium tablets for pregnant women to supplement calcium and zinc. Natural calcium is very important for the normal metabolism of the body at all ages. Calcium deficiency in the elderly can also cause osteoporosis and increase the risk of fractures. But there is one element that is overlooked by many people, and that is magnesium deficiency.

When you have cramps while sleeping at night, most people think that they are lacking in calcium and they should drink pure milk immediately. Some people will tell you that it is because you kicked off the quilt at night and your legs got cold and cramped. In fact, there is a third possibility, that is, the body lacks magnesium.

1. Leg cramps may be caused by magnesium deficiency:

Certain medications, treatments, long-term exercise, or maintaining a certain posture for a long time can increase the risk of leg cramps. But if you eliminate these elements, you may be lacking some important nutrients. Magnesium helps regulate your muscles and nerves, and one of the key processes for healthy muscle contraction is the transport of potassium and calcium into cells.

2. Frequent migraines:

Inadequate magnesium intake can disrupt the release of neurotransmitters in the body and the contraction of red blood cells, both of which may cause headaches. Migraine patients generally have lower magnesium intakes than non-migraine patients.

3. Osteoporosis worsens:

It's not just calcium deficiency that can cause osteoporosis, magnesium deficiency can do the same, a study found that after researchers tracked more than 2,200 men for 20 years, they found a correlation between low magnesium levels and an increased risk of fractures. Men with low magnesium levels are particularly prone to hip fractures.

Once they reach middle age, many people clamor for calcium, zinc, and vitamin C supplements, but very few people talk about "magnesium". In fact, people in their forties should supplement some magnesium to protect their cardiovascular and cerebrovascular systems and to "relieve stress" on the central nervous system. The UK health administration recommends that men and women over 31 years old consume 420mg and 320mg of magnesium respectively per day.

1. Eat to supplement magnesium in summer: Green leafy vegetables contain a lot of magnesium because there is an aluminum ion in the molecular structure of chlorophyll. Dark green vegetables contain a lot of vitamins, so when buying vegetables, choose vegetables with dark green leaves.

2. Eat to supplement magnesium in summer: Seaweed contains the highest amount of magnesium, with 460 mg of magnesium in every 100 grams of seaweed, ranking first among all kinds of food and is called the "treasure of magnesium."

3. Foods to supplement magnesium in summer: such as corn, sorghum rice, millet, wheat seeds, rye, soybeans, black beans, mung beans, red beans, cowpeas, dried longan, bananas, apples, shepherd's purse, alfalfa, day lily and milk.