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.
Vitamin K is a highly important vitamin for numerous body functions – it can synthesize proteins and clot the blood, so being deficient in it means that we may bleed a lot more in cases of minor injuries. Vitamin K is also important for the heart valves and arteries, as well as for our bones. When combined with vitamin D, vitamin K strengthens our bones and reduces the risk of osteoporosis, and being deficient in it can also lead to other problems.
The daily recommended allowance of vitamin K depends on your age, weight and gender – in general, adults need 0.001 mg. of vitamin K per a kg. of body weight. Here are the best dietary sources of this important vitamin:
Basil, chives, parsley, thyme, coriander, marjoram.
Green leafy vegetables
Kale, turnip greens, mustard greens, beet greens, spinach, collard greens.
Bok Choy, pak choi, Brussels sprouts, broccoli, cauliflower, cabbage and savoy cabbage.
Chili powder, curry, paprika, cayenne pepper.
Other excellent vitamin K sources are fennel, asparagus, pickles, leeks, olive oil, dry fruit, okra and soybeans. Onions, celery, red lettuce, romaine lettuce, watercress and iceberg lettuce also contain a substantial amount of vitamin K.
If you decide to use magnesium or vitamin K supplements, it’s best to consult with your doctor first. Excessive magnesium and vitamin K intake can have adverse side-effects on your health and can also interfere with the action of some medications. This is why it’s best to get the nutrient through the dietary sources listed above.