11 Signs You’re Not Getting Enough Magnesium and 20 Foods to Fix It

Being a co-factor in more than 300 enzyme systems which take part in various biochemical reactions in the body, magnesium is more than necessary for our bodies to function properly.

Magnesium is involved in the processes of each nerve and muscle in the body, so magnesium deficiency leads to inability to control our muscles.  The role of this mineral in the body includes:

Active transport of calcium and potassium ions across cell membranes


  • Blood glucose control
  • Blood pressure regulation
  • Synthesis (aka production) of DNA, RNA, and the antioxidant Glutathione
  • Protein synthesis
  • Energy production
  • Structural development of bones

Magnesium Deficiency Symptoms



Early signs of magnesium deficiency include:


  • nausea and vomiting
  • fatigue
  • weakness
  • diarrhea
  • loss of appetite
  • dizziness


Symptoms of severe magnesium deficiency include:


  • numbness, tingling, and muscle weakness
  • seizures
  • abnormal heart rhythms and coronary spasms
  • muscles twitches, spasms, or cramps
  • low blood pressure
  • personality changes


Long-term Effects of Magnesium Deficiency

Lack of magnesium in our bodies is associated with some pretty dangerous health problems. It`s no wonder that these conditions, which are on the rise in the U.S, correlate with the significant decrease in magnesium of our food.

1. Hypertension and Cardiovascular Disease

The Athlerosclerosis Risk in Communities studied the risk factors for heart disease and serum magnesium levels in more than 14,000 African American and Caucasian people, aged 45 to 64, and then did a follow-up after 12 years. It was found that people with the highest serum magnesium levels were at 38 percent reduced risk of heart attack compared to those with the lowest.

2. Type 2 Diabetes

Low magnesium levels can lead to insulin resistance, which is the precursor to diabetes. What`s more, diabetes is associated with an increased loss of magnesium through the urine.  This not only worsens the deficiency, but affects function of insulin in the body too.

3. Osteoporosis

Magnesium is critical for the formation of bones, but it also affects osteoclasts and osteoblasts, the concentrations of the active form of vitamin D, and concentrations of parathyroid hormone. In other words,  magnesium is of utmost importance for bone mineral density, and when it is low, we are at an elevated risk of osteoporosis.

4. Migraines

Constriction of blood vessels and release of neurotransmitter linked with magnesium are one of the major headache-promoting factors.  It has been scientifically shown that migraine sufferers have low serum and tissue levels of magnesium.

Foods High in Magnesium

There are plenty of magnesium-rich foods which you can incorporate in your daily diet.  Legumes, nuts, seeds, whole grains, and green leafy veggies are the most magnesium-rich foods.

Foods with the Most Magnesium


  1. Medium Banana (32mg)
  2. Kidney Beans (35mg per half cup)
  3. Instant Oatmeal (36mg per packet)
  4. Plain, Low fat Yogurt (42mg per 8 ounces)
  5. Brown Rice (42mg per half cup)
  6. Baked Potato with skin (43mg per 3.5 ounce potato)
  7. Avocado (44-55mg per 1 cup, cubed)
  8. Edamame (52mg per half cup)
  9. Black Beans (60mg per half cup)
  10. Quinoa (63mg per half cup)
  11. Oil Roasted Peanuts (63mg per quarter cup)
  12. Dry roasted Cashews (74mg in 1 ounce)
  13. Tempeh (77mg per half cup)
  14. Swiss Chard (80mg per half cup, cooked)
  15. Black Eyed Peas (80mg per half cup)
  16. Spinach (83mg per half cup, cooked)
  17. Dry roasted Almonds (80mg in 1 ounce)
  18. Salmon (92mg per 2.5k ounce fillet)
  19. Brazil Nuts (133mg per quarter cup)
  20. Pumpking or Squash Seeds (317mg per quarter cup)

How to Get Rid of Phlegm and Mucus in Chest & Throat (Instant Relief)

Phlegm is a thick viscous substance produced by the lungs in order to help get rid of the irritants that come with an infection. For instance, when you have bronchitis or similar infection, you produce phlegm to expel the bacteria, inflammatory cells, and the virus itself.

Therefore, it is critical to expel the phlegm before it accumulates to great extent. This can be quite tricky though, as the phlegm is especially stubborn guest.

The most common symptoms of phlegm include constant coughing; feeling slightly feverish, feeling weak, need to clear the throat, and difficulty breathing.

How to Get Rid of Phlegm

1. Lemons

Lemons are packed with vitamin C and potent antibacterial properties.  Vitamin C is an amazing immunity booster as it helps various immune system cells fight off infections.

There are two ways to use lemons to break up phlegm. The first one involves adding two teaspoons of lime juice and a tablespoon of honey to a glass of water and drinking it three times a day.

The second one involves sprinkling salt and pepper on a slice of lemon and sucking the lemon juice out. It is recommended to do this two times a day.

2. Honey

Honey is classified as a potent demulcent, a substance which relives the throat.  It also contains dextromethorphan, a substance which is widely used to treat respiratory tract infections.  Honey is highly versatile and it can be easily incorporated in your diet.

Add a tablespoon of honey to a glass of water and drink this solution a few times daily. Alternatively, add a pinch of black pepper to a tablespoon of honey. The honey will soothe the mucus membranes while the pepper with combat the infection.

3. Steam

Inhaling steam is definitely one of the most effective ways to break up phlegm. Having steam in the respiratory system makes the phlegm more liquid, which means that it makes it easier to eliminate.  It is recommended to take a ten-minute hot shower, making sure you keep the bathroom closed in order to keep the steam in.

Another option is to boil water and pour it in a basin. Cover the head with a towel and inhale the steam for a few minutes. Do this a few times daily.

4. Salt Water

Salt water serves as potent antibacterial agent which fights off inflammation and relaxes the throat.  To benefit the most from it, gargle a ¼ teaspoon of salt in a glass of warm water.  Rinse and repeat the procedure a few times daily.

Additional tips:


  • Drink plenty of water to hydrate the immune system and let it work its job
  • Drink warm liquids, such as tea, a chicken soup or something in between
  • Drink a teaspoon of apple cider vinegar
  • Eat spicy foods
  • Avoid dairy
  • Stop smoking
  • Hum to yourself when you can

What Eating a Banana and an Avocado Every Day Can Do to Your Body

Both bananas and avocados are powerhouse fruits, containing large amount of vitamins and minerals. They are known for their wide range of health benefits, but not long ago scientists have revealed yet another- their ability to prevent heart attacks.

The study was done at the University of Alabama and published in journal JCI Insight. As a matter of fact, the researchers revealed that eating a banana and an avocado daily protects against heart disease, specifically against atherosclerosis or hardening of the arteries.

In addition, it might also reduce the risk of arterial blockages, which often seek surgery.  The potassium content in these fruits relieves huge part of the burden, the study points out.  The animal study also revealed that it reduces vascular calcification, one of the complications of cardiovascular disease and kidney disease. When you eat foods containing potassium, symptoms like pliable arteries are alleviated, particularly the stiffness seen as precursor to cardiovascular disease.

Calcification and What It Means for Your Arteries

Calcification is an accumulation of calcium in the tissues, organs, or blood vessels.  According to Difference Between:

“Arteriosclerosis is a defect occurring in the artery (blood vessels carrying oxygenated blood) walls. It refers to hardening of the normally flexible walls due to loss of elasticity of the arterial musculature. When young, the arteries are flexible due to the presence of a protein called elastin.

As age advances, there is loss of this elastin causing thickening of the arterial walls. Atherosclerosis is another condition that refers to the deposition of fat plaques and cholesterol globules within the arteries causing narrowing of the lumen of the arteries.”

As the scientists explained,  vascular smooth muscle cells, or VSMCs, lead to vascular calcification in atherosclerosis and  “Arterial stiffness has become an independent predictor of cardiovascular morbidity and mortality, representing an important health problem for the nation as a whole.”

This research suggests that vascular calcification could be a more significant contributing factor to aortic stiffening that it was thought earlier. As a matter of fact, a 2009 study is titled  “Vascular calcification: the killer of patients with chronic kidney disease.” It noted:

“Previously considered a passive, unregulated, and degenerative process occurring in the arterial media, vascular calcification has now been demonstrated to be a highly regulated process of osteochondrogenic differentiation of vascular cells.”

Magnesium and Potassium: Interrelationships in Regard to Health

The National Academy of Sciences investigated the role of various nutrients, including magnesium, and observed:

“Magnesium has been called ‘nature’s physiological calcium channel blocker.’ During magnesium depletion, intracellular calcium rises. Since calcium plays an important role in skeletal and smooth muscle contraction, a state of magnesium depletion may result in muscle cramps, hypertension, and coronary and cerebral vasospasms.

Magnesium depletion is found in a number of diseases of cardiovascular and neuromuscular function, in malabsorption syndromes, in diabetes mellitus, in renal wasting syndromes, and in alcoholism.”

Symptoms of low magnesium include irregular heart rhythms, anxiety, eye twitches, unexplained fatigue, and muscle spasms. It has been scientifically shown that problems like osteoporosis and asthma might also occur, along with symptoms that indicated potassium deficiency.

Bananas: An Example of the Adage ‘You Are What You Eat’

Bananas have a robust nutritional profile! When eating this fruit, it is important to watch you sugar intake, as it is packed with sugar ( natural fructose).  But, the potassium content is more than good for you. Here are some of the reasons to choose small banana as a snack option:


  • Bananas help balance blood sugar levels as they don’t raise your glycemic index
  • Unripe bananas are beneficial for people with insulin sensitivity as they contain 15 to 30 grams of digestive-resistant starch
  • Eating bananas helps maintain a healthy blood pressure level
  • High-potassium foods like bananas can help lower the risk of developing kidney stones


Avocados: Impressive Nutritional Profile

Avocados provide amazing nutrients which positively affect every part of the body, particularly the arteries and the heart. Some of them include vitamin C, vitamin K, folate, and fiber.  To see how much you need to provide you with the optimal amounts. Nutrition Data gives data on the major nutrients one avocado contains and the percentage of daily values:


  • Fiber- 54%
  • Folate 41%
  • Vitamin C-33%
  • Vitamin B6-26%
  • Vitamin K- 53%
  • Magnesium-15%
  • Potasisum-28%
  • Pantothenic acid-28%