Surely you already know that having a balanced diet is essential for good health. Vitamins are essential nutrients for the human body and not eating enough can be one of the reasons why your head hurts, you have insomnia and you’re low on energy. In particular, vitamin K and magnesium are essential in the diet.
1 – Magnesium
Magnesium is involved in nearly 300 chemical reactions that occur in our body. It generates new proteins from amino acids and helps the body to convert food into energy. Our own body is what is usually used to combat fatigue and to relieve stress and anxiety.
On the other hand, magnesium can help treat migraines and prevent frequent headaches. When our magnesium levels are very low, serotonin levels decrease in the body, this constricts the blood vessels and affects the functioning of neurotransmitters. In addition, it also makes us feel tired and causes insomnia.
Men of between 19 and 30 years should take approximately 400 mg of magnesium and those over 30 should consume about 420 mg. For women between 19 and 30 years should take approximately 310 mg of magnesium, and, women older than 30 years should take 320 mg
Some foods that you should add to your diet to increase your magnesium levels are:
- Brown rice
- Whole wheat bread
Vitamin K is responsible for protein synthesis and is very important to stop the bleeding and the clotting of the blood. Persons with a deficiency in vitamin K are likely to incur bruising or bleeding often.
Vitamin K is also essential to protect heart valves and arteries from calcification process, as well as to decrease the risk of prostate cancer and Alzheimer’s disease.
If combined with vitamin D will help to transport calcium to the bones, in fact, the deficiency of vitamin K can lead to many bone problems.
Weight, age, and sex are very important in calculating the daily amount of vitamin K that you consume. Adults should ingest 0.001 mg of vitamin K per kilogram of body weight.
These are some of the best sources of vitamin K that you can take every day:
- Leafy green vegetables: mustard greens, kale, spinach, beet leaves, etc
- Spices such as chili powder, cayenne pepper, curry, and paprika.
- Brussels sprouts, broccoli, and cauliflower.
- Herbs such as parsley, basil, chives, sage, thyme, and cilantro.
- Fennel, asparagus, soybean, leek, olive oil, and nuts.
If you’re considering the possibility of taking magnesium supplements or vitamin K, consult with your doctor before doing so.