What your body is telling you behind health conditions

March 30, 2020
Food Sources of Magnesium

THIS flu and “COVID-19 season”, people easily freaked out on slight health symptoms like cough, colds and fever.

Some people easily get tired or have insomnia, other often get headaches. These common health conditions many thought are caused by stress, are also telling that something has to be done as soon as possible.

Although most of the health factors are caused by stress, the other reason can be low levels of important vitamins the body needs, specifically magnesium and vitamin K.

* Magnesium. Magnesium is one of the most important vitamins your body needs in order to function properly. It takes part in over 300 chemical reactions creating protein from amino acids, boosting your energy, soothing pain and reducing anxiety and stress, among many other things.

Low magnesium levels have been known to cause the reduction of serotonin levels (the happy hormone), therefore, triggering health issues such as depression and fatigue.

Consistent low magnesium levels can eventually lead to even worse health issues in the long-run, such as hormone imbalances, digestive issues, hypertension, etc.

You can get your daily dose of magnesium from spinach, nuts, brown rice, bread (especially wholegrain), fish, meat, and avocado.

But do not overdo your magnesium intake. Recommended Dietary allowances (RDA) for magnesium are 400 mg for men aged 19-30 and 420 mg for older; for women, 310 mg for ages 19-30 and 320 mg for older.

* Vitamin K. Vitamin K is also a very important vitamin for your body due to its role in synthesizing proteins. It’s also responsible for preventing blood clots and bruising and also helps stop bleeding.

Vitamin K also helps reduce the risk for prostate cancer and Alzheimer’s disease and protect arteries and valves from calcification (calcium build up in the body).

When vitamin K levels are low, it can increase the risk of fracturing or breaking bones. When partnered with vitamin D, however, it can help properly lead calcium to your bones and strengthen them over time.

You can get your vitamin K from herbs such as basil, sage, thyme, parsley, coriander, marjoram, and chives;

* Green leafy vegetables such as kale, spinach, mustard greens, collards, beet greens, turnip greens, and other greens;

* Salad greens such as spring onions, garden cress, radicchio, watercress, romaine lettuce, red lettuce, rocket, celery, and iceberg lettuce;

* Brassica vegetables such as Brussels sprouts, broccoli, cabbage, pak choi, savoy cabbage, and cauliflower;

* Hot spices such as cayenne pepper, paprika, chili powder, and curry; and other great sources: asparagus, fennel, leeks, okra, pickles, soybeans, olive oil, and dried fruit.

The RDA for vitamin K varies depending on age, gender, and weight. However, a simple guide for adults is 0.001mg of vitamin K for every 1kg (2.20lbs) of body weight.      

Remember, eating a well-balanced and healthy diet will certainly ensure that you are getting the needed vitamins and minerals for your body. Focusing on these two vitamins would keep headaches and fatigue at bay.