A busy lifestyle can often lead to various health disorders like headaches, low energy, and insomnia. Many people experience these issues, yet they don’t know what actually triggers them.
Many studies claim that these problems are mainly caused by vitamin deficiency, particularly the low amounts of vitamin K and magnesium. The truth is that magnesium is one of the most crucial nutrients for our overall health, and is included in more than 300 chemical reactions in our body.
Magnesium health benefits:
This mineral is mainly in charge of creating proteins from amino acids. Additionally, magnesium converts food to energy, reduces anxiety, fatigue, relieves stress as well as headaches and migraines.
Not consuming enough magnesium can keep the serotonin levels low, thus constricts the blood vessels, and impacts its function. Moreover, you can experience symptoms of insomnia and feel depressed.
The daily intake for men at age 19 to 30 should be 400mg, while the older ones should take 420 mg. Women’s daily allowances are quite lower with 300g for women at age 19-30, and 320 mg for the older ones.
Here are the best dietary sources of magnesium:
- Bread (wholegrain)
- Brown rice
Vitamin K health benefits:
Another vitamin which is also extremely important for the synthesizing of proteins. Also, it’s responsible for preventing blood clots, stops bleeding, and excessive bruising.
Additionally, this vitamin protects the arteries and valves from calcification, while preventing serious health issues such as Alzheimer’s and prostate cancer. When vitamin K levels are low, it leads to more fragile bones and fractures.
The advised daily intake of vitamin K for adults is 0.001mg of vitamin K for every 1 kg of body weight.
Here are the best dietary sources of vitamin K:
- Herbs such as thyme, basil, sage, marjoram, parsley, coriander, and chives.
- Green leafy vegetables such as spinach, kale, mustard greens, beet greens, collards, turnip greens, and other greens.
- Salad greens such as watercress, garden cress, rocket, spring onions, radicchio, romaine lettuce, red lettuce, iceberg lettuce, and celery.
- Brassica vegetables such as broccoli, cabbage, brussels sprouts, savoy cabbage, pak choi, and cauliflower.
- Hot spices such as paprika, cayenne pepper, curry, and chili powder.
- Other great sources: fennel, leeks, soybeans, olive oil, asparagus, okra, pickles, and dried fruit.