If you often suffer from headaches, insomnia and lack of energy, start taking these vitamins
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Nowdays people often experience symptoms of brain aches, lack of vitality, and sleeping problems. But have you ever thought about what causes these symptoms? Most of the time, this is an indication of a vitamin deficiency, and low levels of Magnesium and Vitamin K.
Magnesium is the most prominent of the micro-elements that are essential to our overall health when it's part of the 300 reactions that occur in our body.
It designs new proteins from amino acids and supports the transition of substances to vitality. It reduces anxiety, stress, and weakness, soothes headaches and brain aches.
A low level of magnesium in the body leads to a low level of serotonin, which limits the blood vessels and affects their function. Moreover, magnesium deficiency causes depression and insomnia.
The recommended daily intake of magnesium for men aged 19-30 is 400mg, and at an older age 420mg. Women aged 19-30 should consume 310mg, and at an older age 320mg.
These are the sources of food that can help you increase your magnesium intake:
Fish
Avocado
Nuts
Meat
Spinach
Whole wheat bread
Brown rice
On the other hand, the role of vitamin K is to synthesize proteins. It also prevents blood clots and injuries, and stops bleeding. Moreover, it reduces the risk of prostate cancer and Alzheimer's, and protects the arteries from calcification.
It's low level increases the risk of bone fractures and, combined with vitamin D, leads calcium to the bones and strengthens them.
The recommended daily intake of vitamin K is 0.001mg for every 1 kg of body weight.
These are the sources of food which are rich in vitamin K:
Broccoli, cabbage, bak choy, brussels sprouts, cauliflower, green beans, mustard seeds, spinach, and more.
Vitamin K can also be found in spices such as thyme, parsley, coriander, and chives.
Paprika, chili, cayenne pepper and curry are also excellent sources of vitamin K. As well as leeks, dried fruits, pickles, olive oil, asparagus, and soy beans.
It is important to consult a doctor before consuming supplements, as increased consumption may cause side effects.
Remember to eat healthy, maintain a balanced diet rich in vegetables and fruits, which will ensure optimum levels of vitamin K and magnesium!
