The hectic lifestyle of the modern society has become the main source of numerous nutrient deficiencies which can lead to insomnia, fatigue and headaches.
Vitamin K and potassium deficiencies are increasingly more common nowadays thanks to the sedentary lifestyle we all lead and the poor diet that we consume. Both nutrients are highly important for the proper function of our organs and our overall wellbeing as well.
Magnesium is one of the most important minerals for our health. It is responsible for over 300 metabolic processes in the body such as the creation of amino acids as well as the conversion of food to energy. Our body uses magnesium to keep our muscles active and for relieving stress and anxiety as well. Magnesium can treat headaches and migraines, and low levels of the mineral can lower the serotonin levels in the brain, resulting in numerous problems. Magnesium deficiency has also been related to insomnia and depression, which is why we should keep its levels steady.
In general, men between the age of 19 and 30 need about 400 mg. of magnesium per day, while older men need more. Women in the same age group need 310 mg. of magnesium or 10 mg. more if they’re older. You can get magnesium through a variety of dietary supplements, but it’s best to get the mineral through natural sources such as brown rice, wholegrain bread, nuts and seeds, spinach, avocado, meat and fish.
Reduced levels of vitamin K are increasing the risk of bone fractures, and if it is in a combination with the vitamin D, it is able to strengthen our bones by leading the calcium directly into the bones.
It is recommended to intake 0.001 mg of vitamin K per every kilogram of body weight on daily basis, this dosage is for adults!
Here are some of the richest sources of vitamin K:
Herbs such as, parsley, thyme, sage, coriander, marjoram, chives and basil.
Green leafy vegetables like mustard greens, spinach, turnip greens, collards, beet greens, kale, etc.
Brassica vegetables such as, pak choi, savoy cabbage, broccoli, cauliflower, cabbage and Brussels sprouts.
Hot spices like cayenne pepper, curry, paprika and chili powder.
Salad greens including, radicchio, romaine lettuce, onions, celery, spring garden cress, rocket, iceberg lettuce, red lettuce and watercress.
Pickles, dried fruits, okra, leeks, soybeans, asparagus, fennel and olive oil.
Note that you should consult your doctor before you start taking any supplements, as the excessive intake might cause adverse effects.
Remember to eat a healthy, balanced diet, rich in healthy vegetables and fruits, which will ensure optimal magnesium and vitamin K levels in your body!
source : thinkhealthybehealthy.