Insomnia, headaches, low energy levels and migraines are among the most common health problems these days, affecting people of all ages and genders leaving people wondering what’s causing them all. They can be linked to factors like reduced magnesium levels, low levels of vitamin K and similar vitamin deficiencies, something we all pay little attention to.
The truth is that magnesium is one of the most important nutrient for our overall health and takes part in more than 300 chemical reactions in our body. Magnesium is responsible for forming new proteins from the amino acids we ingest as well as supporting the food to energy conversion. This essential mineral can reduce your anxiety and stress levels, eliminate chronic fatigue and relieve headaches and migraines. Low levels of this mineral on the other hand can cause reduced serotonin levels leading to conditions like insomnia, depression and constricted blood vessels.
That’s why you need to make sure that your magnesium levels are within the normal boundaries. The RDI for men (19-30 years of age) is 400mg a day, while men above 30 should consume 420mg. of the minerals on a daily basis. Women aged 19-30 are recommended to stick to 310mg of magnesium per day while women above 30 can consume up to 320mg.
Increasing your magnesium intake through food
The list below is composed of some of the riche food sources of magnesium:
- Wholegrain bread
- Brown rice
When it comes to vitamin K its main function in the body is protein synthesis. It also prevents blood clots, bruising and bleeding. It can reduce your risk of Alzheimer’s, prostate cancer and prevents calcification to the valves and arteries.
If you’re deficient in vitamin K you’ll risk bone fractures and similar problems, while if your vitamin K levels as well as vitamin D levels are within the normal ranges you’ll strengthen your bones.
The RDI for adults is 0,001 mg of the vitamin for every kilogram of body weight.
Increasing your vitamin K intake through food
The list below includes the richest food sources of vitamin K:
- Green leafy veggies like mustard greens, kale, beet greens, spinach, turnip greens and collards.
- Salad greens like lettuce, chives, basil, celery, iceberg lettuce, onions, radicchio, rocket and watercress.
- Herbs like chives, sage, parsley, coriander, marjoram, thyme and basil.
- Olive oil, okra, soybeans, dried fruit, asparagus, fennel, pickles and leeks.
- Cabbage, Brussel sprouts, cauliflower, savoy cabbage and pak choi.
- Hot spices like paprika, cayenne pepper, curry and chili.
Before starting supplementation with any vitamin or mineral you need to consult with your doctor with regards to amounts as excessive amounts can be counter-indicative.
Article and image source : http://organichealthportal.com/headaches-low-energy-insomnia-consume-these/