Magnesium deficiency can increase the risk of fatigue, muscle cramps, difficulty sleeping, or reduced concentration. Often, this nutrient deficiency is not due to an illness but stems from daily eating habits.

Consuming few green leafy vegetables is a common cause of low magnesium. Magnesium is a component of chlorophyll, the pigment that gives leaves their green color. According to the Times of India, vegetables like spinach, amaranth, and kale are rich sources of magnesium. The body cannot synthesize magnesium; it must absorb it from food.

Adults need approximately 310-420 mg of magnesium daily. To meet this requirement, a varied diet including green vegetables, combined with other magnesium-rich foods like legumes, nuts, and whole grains, is recommended.

A diet rich in green vegetables helps supplement the body's magnesium. Illustration: Bui Thuy

A diet rich in green vegetables helps supplement the body's magnesium. Illustration: Bui Thuy

Neglecting legumes and nuts can also lead to insufficient magnesium intake. Black beans, red beans, lentils, soybeans, almonds, cashews, and sunflower seeds are all high in magnesium. They also provide plant protein, fiber, and beneficial unsaturated fats.

Individuals who consume these foods infrequently significantly reduce their magnesium intake. Incorporating about one handful of nuts daily into snacks, combined with yogurt, salads, or oats, can help.

Regularly choosing refined grains contributes to lower magnesium levels. Refined grains are processed to remove the bran and germ, which includes white rice, white bread, and refined flour. This milling and refining process removes much of the magnesium, B vitamins, and fiber from the food, according to Eating Well.

A diet high in processed foods often lacks essential minerals. Fast food, sausages, french fries, pastries, instant noodles, and many other processed foods are typically high in salt, sugar, and saturated fats but low in vitamins, minerals, and fiber. If these items make up a significant portion of one's diet, the body becomes susceptible to magnesium deficiency due to a reduced intake of naturally mineral-rich foods like green vegetables, legumes, and nuts.

Skipping meals also impacts magnesium intake. Magnesium is primarily obtained through food. Regularly missing meals can reduce the amount of magnesium consumed. If subsequent meals do not adequately compensate with magnesium-rich foods, daily magnesium requirements may not be met.

Most individuals can meet their magnesium needs through a varied and balanced diet. However, if symptoms such as muscle cramps, spasms, numbness or tingling in limbs, persistent fatigue, muscle weakness, or irregular heartbeat occur frequently, it is advisable to consult a doctor to determine the underlying cause, which may include magnesium deficiency.

By Le Nguyen (Compiled)