Magnesium Deficient Foods: Could a deficiency of this mineral cause sudden leg cramps and fatigue? 7 foods that can make up for it | Parami News

What causes leg cramps and extreme fatigue?

From muscle strains to sudden cramps, all these signs mean that one’s body is running short of magnesium which leads to complications like muscle cramps, fatigue, and weakness. It can also affect bone health, increasing the risk of osteoporosis. Moreover, decreased levels of magnesium can lead to mental problems such as mood swings anxiety and depression. An insufficiency in magnesium can interfere with heart rhythm causing arrhythmia increase blood pressure leading to constipation among other digestive disorders. Some foods associated with high level of magnesium which may help in dealing with either dizziness or cramps caused by low amount of it are:

Green leafy vegetables

The best sources of magnesium are green leafy vegetables such as spinach, kale, chard (lettuce). For example a cup of cooked spinach has around 157 milligrams of magnesium which is nearly 40 percent recommended for daily intake. In addition they have vitamins and antioxidants that further boost general wellbeing while reducing symptoms related to lacking enough magnesium.

Nuts and seeds

Magnesium is found in nuts and seeds specifically almonds pumpkin seeds sunflower seeds amongst others. Pumpkin seeds contain approximately 190 mg per quarter cup making them an ideal choice for snacks. Additionally nuts provide useful fats as well as proteins that promote good health generally prevent convulsions hence fighting off dizziness.

Whole grains

Whole grains like brown rice quinoa whole wheat are great sources of magnesium as well. For instance when cooked quinoa contains about 118 milligrams of Magnesium per cup. Whole gains not only help to maintain proper levels of magnesium in your body. But also provide fibers that will support digestion and inhibit blood sugar spikes.

Beans

Magnesium is contained in legumes including beans lentils chickpeas and others. For example, one cup of cooked black beans contains about 120 mg of magnesium. Adding legumes to the diet will help raise magnesium levels and also ensure a constant energy source for blood sugar stabilization.

Avocado

Avocados are not only delicious and versatile fruits but they are also rich in magnesium containing approximately 58 milligrams per fruit. Apart from magnesium avocados have good fats, potassium as well as fiber among others that promote overall health and reduce signs that accompany lack of enough Magnesium.

Banana

The potassium content is what bananas are associated with but these fruits also contain a moderate quantity of Magnesium. One medium banana has about 32 milligrams of Magnesium. Consumption banana can offset electrolyte imbalance maintain muscles’ work at optimum level hence preventing dizziness convulsions.

Dark chocolate

Dark chocolate which has 70% or more cocoa content can be a tasty way to increase your intake of magnesium. A serving (1 ounce)of dark chocolate offers you around 64 milligrams of Magnesium. It is a delicious indulgence you could have some time without feeling guilty since it raises your levels also giving you candy satisfaction when moderate consumed.

Conclusion

It is always helpful to include some common magnesium-rich food in your meals which will yield an improvement and reduce symptoms. Such as fatigue, spasms, aches and dizziness that can be associated with magnesium deficiency. A good way of supporting one’s overall health and well-being is by eating a balanced diet that includes leafy vegetables, nuts and seeds, wholegrains, beans, avocados, banana among many others. And of course dark chocolate is an excellent choice too!