We live a very busy lifestyle nowadays. We tend to have different symptoms that disturb our everyday life. Some of them are: low energy, insomnia, headaches etc. Have you ever wondered what the cause for their appearance can be? Vitamin deficiency is one of the main reasons or to be precise, decreased levels of magnesium or vitamin K.
In this article, we’re going to discover several important facts connected to these microelements as well as which foods contain them the most.
Magnesium and its benefits
It’s extremely important to supply our body with magnesium. Over 300 different chemical reactions inside our body are connected to it. It connects to amino acids, but it also makes new proteins. It assists in the conversion of food in energy. It is mostly used for fighting fatigue by our organism, but also to relieve anxiety and stress.
Magnesium is especially helpful against frequent headaches and migraines. Magnesium deficiency decreases the levels of serotonin in our brain. In that way, our blood vessels become constricted and the functions of this neurotransmitter become affected.
In case of a very low level of magnesium, we may also feel depressed and have insomnia.
Men from 19 to 30 years of age should include 400 mg of magnesium in their everyday diet. Older men should take about 420 mg of magnesium. Women from 19 to 30 years of age should include 310 mg of magnesium in their everyday diet. Older women should use 320 mg of magnesium.
Here are some foods that include magnesium. Try to use them every day:
- Brown rice
- Bread (wholegrain)
Vitamin K and its benefits
We need vitamin K in order to synthesize the necessary proteins. It’s also important for the processes of blood clotting and to prevent bleeding. In case of vitamin K deficiency, we might experience problems like excessive bruising or bleeding.
We also need vitamin K for the protection of our valves and arteries from the process of calcification, but also to decrease the risk of Alzheimer’s disease and prostate cancer.
If we combine this vitamin with vitamin D, the calcium will be lead to our bones. They will become stronger because it will tie to them. In case we have low levels of vitamin K in our organism, we might suffer from various fractures.
In order to know the necessary intake of vitamin K we need to use every day, we need to ascertain the gender, age and weight of the person. Adults should intake 0.001 mg of vitamin K for each 1 kilogram of body weight.
Some of the best foods that can help you consume vitamin K every day are:
Green leafy vegetables: turnip greens, beet greens, mustard greens, collards, spinach, kale, etc.
Hot spices like curry, chili powder, paprika and cayenne pepper.
Brassica vegetables like Brussels sprouts, Bok choy, broccoli, savoy cabbage, cabbage and cauliflower.
Herbs like chives, parsley, marjoram, basil, coriander, sage and thyme.
Sources like: asparagus, pickles, soybeans, fennel, dried fruit, leeks, okra and olive oil.
Salad greens including romaine lettuce, iceberg lettuce, onions, spring garden cress, rocket, celery, radicchio, red lettuce as well as watercress.
Before you want to use a supplement with magnesium or vitamin K, make sure you consult with your doctor about the proper dosage. If you take too much of them, they might cause numerous side-effects that will be dangerous for your health. You also shouldn’t combine them with certain medicines. Always have a balanced diet and eat healthy food. Only that will help you intake sufficient amounts of vitamin K and magnesium every day!