5 eating habits can cause the body to lack magnesium

Magnesium deficiency in the body can increase the risk of fatigue, cramps, difficulty sleeping or decreased ability to concentrate. Many cases of deficiency of this nutrient are not due to disease but originate from daily eating habits.

Eat less green leafy vegetables

Magnesium is a component of chlorophyll – the pigment that gives green color to leaves. According to Times of Indiavegetables such as spinach, amaranth, and kale are rich sources of magnesium. The body cannot synthesize magnesium on its own and must absorb it from food.

Adults need about 310-420 mg of magnesium per day. To meet this need, you should eat a variety of green vegetables combined with magnesium-rich foods such as beans, seeds and whole grains.

Skip the beans and nuts

Black beans, kidney beans, lentils, soybeans, almonds, cashews and sunflower seeds are all rich in magnesium. They also provide plant protein, fiber and healthy unsaturated fats.

People who rarely eat these foods have a significantly reduced magnesium intake. You can eat about a handful of nuts combined with yogurt, salad, and oatmeal every day as a snack.

Choose refined grains regularly

Refined grains are grains that have been heavily processed, removing the bran and germ, including white rice, white bread, and refined flour. The milling and refining process loses a lot of magnesium, B vitamins and fiber in foods, according to Eating Well.

Eat lots of processed foods

Fast food, hot dogs, chips, cakes, instant noodles and many processed foods often contain a lot of salt, sugar, and saturated fat but are low in vitamins, minerals and fiber. If these foods make up the majority of the diet, the body is susceptible to magnesium deficiency due to reduced intake of natural foods rich in minerals such as green vegetables, beans and seeds.

Skip meals

Magnesium is provided mainly through food. Frequently skipping meals can reduce your magnesium intake. If the remaining meals do not contain enough magnesium-rich foods, the daily amount of magnesium may not meet the needs.

Most people can meet their magnesium needs through a varied, balanced diet. However, if signs such as cramps, muscle spasms, numbness in the arms and legs, prolonged fatigue, muscle weakness or irregular heartbeat frequently appear, the patient should see a doctor to determine the cause, which may include magnesium deficiency.