Many people suffer from insomnia, headache and low energy these days. Reduced levels of vitamin K and magnesium are often the reasons behind these problems.
Magnesium is definitely one of the most important minerals in our body. It plays essential role in about 300 different chemical reactions in the body.
Magnesium supports the conversion of foods energy and form proteins from amino acids. It also soothes headaches, migraine, fatigue, anxiety, stress etc.
Insomnia and depression are the first signs of magnesium deficiency in the body. 400 mg is the recommended daily intake of magnesium for men aged 19-30, 420 for older ones, where 310 mg is recommended daily intake for women aged 19-30 and 320 for older ones.
The Greatest Sources of Magnesium
- Brown rice
- Bread (wholegrain)
- Avocado
- Fish
- Spinach
- Meat
- Nuts
On the other hand, vitamin K stops bleeding, prevents blood clotting, synthesizes protein, protects valves and arteries from calcification, Alzheimer’s, reduce the risk of prostate cancer etc.
You will increase the risk of fractures of bones in a case of low levels of vitamin K. 0.001 mg of vitamin K for every 1 kg of body weight is the recommended daily dosage of vitamin K.
The Richest Sources of Vitamin K
Hot Spices such as curry, paprika, cayenne pepper, chili powder.
Brassica Veggies: cauliflower, Savoy cabbage, broccoli, Brussels sprouts, pak choi and cabbage.
Salad Greens: red lettuce, rocket, iceberg lettuce, radicchio, celery, spring garden cress, watercress, romaine lettuce, onion.
Soy beans, dried fruits, okra, asparagus, fennel, olive oil, pickles and leeks.
Herbs such as coriander, parsley, thyme, sage, marjoram, chives basil.
Green leafy veggies: collards, spinach, kale, turnip greens, mustard greens, beet greens.
The excessive intake of this vitamin may cause adverse side effects so consult your doctor before taking supplements.
Consume fresh veggies and fruits that will ensure the optimal levels of these vitamins into your body!
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