There is pain, cramps and fatigue in the muscles…these are the symptoms of magnesium deficiency, eat these 6 superfoods

New Delhi: The body also needs magnesium along with iron, vitamins and calcium. Magnesium deficiency can cause many problems in the body which we should not ignore.

Magnesium deficiency causes muscle pain, cramps or early fatigue, high blood pressure and tremors in the muscles. Magnesium deficiency can be the cause of pain in bones and joints. Because apart from calcium, our bones also need it. This can also affect your mental health. Always feeling sad, irritability and numbness is one of the symptoms of magnesium deficiency.

What is Magnesium?

Magnesium is an essential mineral for the body; It helps in over 300 functions in the body, including building strong bones and teeth, maintaining proper muscle and nerve function, producing energy, producing proteins, and regulating blood sugar. It is found in many foods, including green leafy vegetables, nuts and whole grains.

How much magnesium does a person need

A person typically needs 310 to 420 mg of magnesium per day, with the recommended daily allowance (RDA) being 400–420 mg for men and 310–320 mg for women, but this can vary slightly by age, gender and pregnancy, and should be obtained from foods such as green leafy vegetables, nuts, seeds and whole grains.

This is the best source of magnesium

1. Leafy vegetables: Spinach, Swiss chard, kale.
2. Nuts and seeds: Almonds, cashews, pumpkin seeds (pepitas), chia seeds, flaxseeds.
3 Beans: Black Beans, Edamame, Lentils, Peas.
4. Whole grains: Quinoa, brown rice, oats, teff.
5. Dairy and soy products: Tofu, soy milk.
6. Fish: Salmon, Mackerel.