Today a headache is one of the most common issues someone can have, also insomnia and low energy are quite common. Have you ever wondered how are these symptoms caused and why?
Mostly these symptoms occur due to some vitamin deficiency, like reduced vitamin K or lack of magnesium.
One of the most important micro elements in our body is magnesium, it is needed to maintain our overall health, because it is included in more than 300 chemical reactions that are happening inside our body.
It is able to reduce fatigue, anxiety and stress, and also can soothe headaches and migraine. The magnesium from the amino acids forms new proteins and it is able to support the conversion process from foods we consume into energy.
If you are in lack of magnesium, this condition is mostly followed with low serotonin levels, that can constrict our blood vessels and affect their function. Also the reduced magnesium levels can cause insomnia and depression too.
It is recommended to take 400 mg of magnesium for men between the age of 19 and 40 on daily basis, and for older men 420 mg. Women who are between the age of 19 and 30 should take 310 mg of magnesium on daily basis, and if they are older than 30 they should take 320 mg.
Here are some of the richest sources of magnesium:
- Brown rice
While the magnesium has its own purpose, the vitamin K’s job is to synthesize the proteins. It has the ability to stop bleeding, and prevent from bruising and blood clotting. Also it reduces the risk of Alzheimer’s disease and prostate cancer, it valves from calcification and protects the arteries.
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.
Before starting to take any supplements by your own will, it would be wise to consult with a doctor or a specialist first, in case you are allergic to some of them, because you wouldn’t like any side-effects, which can be very unpleasant.
Remember to stay on a balanced and healthy diet that includes healthy fruits and vegetables, that contain a lot of vitamin K and magnesium, the ingredients that are highly needed by your body!