10 Magnesium Rich Foods You Should Eat
Magnesium is an important micronutrient that is required for a variety of bodily activities. This vitamin is essential for bone health, calcium absorption, dietary metabolism, fatty acid and protein synthesis, and nerve function.
Magnesium insufficiency manifests itself in a variety of ways that are frequently neglected. Magnesium can help with muscle cramps, exhaustion, arrhythmia, dizziness, nausea, numbness, sleeplessness, brain fog, and anxiety, to name a few symptoms.
Deficiency can be caused by eating the wrong foods, drinking too much alcohol, some prescription drugs, high-sugar diets, overuse of acid inhibitors, and leaky gut syndrome. All of these factors can lead to a lack of magnesium in the body, so it is critical to include magnesium-rich foods in your diet.
Magnesium is thought to be important for 300 metabolic activities in the body, according to study. One strategy to avoid magnesium deficit is to consume plenty of magnesium-rich foods!
The following is a list of ten typical foods that you may integrate into your diet throughout the day to acquire not only magnesium, but also all of the other nutrients that magnesium works with to be used and correctly absorbed by the body.
Magnesium Rich Foods
Magnesium is abundant in cashews, Brazil nuts, and almonds. A one-ounce portion of cashews has 82 mg, or 20% of the recommended daily requirement (RDI).
They are also high in selenium, fibre, and monounsaturated fats, all of which aid in the regulation of blood sugar and cholesterol levels. Nuts have anti-inflammatory properties and can assist enhance heart health.
They’re a fantastic snack in the evening to protect glucose levels from going too low and disrupting sleep. However, because nuts are heavy in fat, don’t eat too many of them. 2 ounces of nuts 1-2 times a day is a recommended serving.
Legumes such as lentils, black beans, chickpeas, peas, and soybeans are high in protein. They are, nevertheless, quite high in magnesium. One cup of black beans has 120 mg of magnesium, which accounts for 30% of your RDI.
They also offer potassium and iron, as well as an important protein and fibre source for plant-based diets. Legumes are an excellent antidote to one of the world’s most serious problems, heart disease.
3. Oily Fish
Magnesium-rich fish include wild caught salmon, mackerel, and halibut. 180 grammes of salmon contains 13% of the RDI for magnesium.
Salmon also contains omega-3 fatty acids, which aid in the prevention of heart disease. There are 39 grammes of protein, B vitamins, selenium, and potassium in 180 grammes of salmon, which complement magnesium for a healthy heart and brain.
4. Tofu (organic)
Tofu has a lot of protein and magnesium. It is formed from pressed soybean milk into little white curds. Because soy crops are the longest growing commodity, they are heavily treated with pesticides, thus choosing organic tofu is critical.
Soy is an excellent source of protein and magnesium, especially for those following a plant-based diet. A 3.5-ounce portion contains 13% of the RDI for magnesium, or 53 mg. Tofu also contains calcium, iron, selenium, and manganese, among other minerals.
5. Dark chocolate
Cravings for dark chocolate? Magnesium is one of the minerals that may be beneficial. Per 100 grammes, a small dark chocolate bar has 226 mg of magnesium. Iron, antioxidants, manganese, copper, and prebiotic fibre are also present.
However, moderation is essential. Because of the high sugar level in store-bought chocolates, it is best to consume only a small amount each day. Small amounts of dark chocolate can be beneficial to one’s heart and digestive health. It is recommended to ingest dark chocolates that contain 70% or more cacao.
Magnesium-fortified foods include chia, pumpkin, and flax. A one-ounce serving of pumpkin seeds contains 150 mg of magnesium, which is 40-50 percent of the RDI.
One tablespoon of flax or chia seeds contains about 40 mg of magnesium, or 15% of the RDI, as well as iron, antioxidants, fibre, and monounsaturated fats.
These seeds are also high in omega-3 fatty acids, which enhance brain and heart health. Add some ground flax to your cereal, smoothies, salads, soups, and sauces to boost cognitive performance. You may also construct a trail mix using seeds, nuts, your favourite dry berries, and granola to serve as a snack.
Avocados can be incorporated into your diet in a variety of ways. Whether you add slices to a salad, combine them into a smoothie, or make guacamole, this fruit contains 58 mg of magnesium, or 15% of the RDI.
This fruit contains vitamins K, B, potassium, monounsaturated fats, and fibre, which combine to make it one of the most potent ingredients in the nutrition world. Avocados also assist to lower cholesterol, reduce inflammation, and increase feelings of fullness, all of which promote weight loss!
This is one of the most common fruits found in a household. Bananas are known for their high potassium content, but they also contain roughly 37 mg of magnesium. It also contains fibre, vitamin B6, and vitamin C.
It is advised to take bananas that are little less mature than their ripened counterparts. When immature bananas are ingested, the starch remains intact. It makes its way to the large intestine, where it is broken down by gut bacteria.
Surprisingly, this also works well as a prebiotic to assist enhance intestinal health. Furthermore, ripe bananas have more carbs and sugar.
Supplements rich in B12 are
Adiimin – Used for weight loss
Sonavel – Used for tinnitus and hearing loss
Claritox Pro – Used for dizziness and vertigo
Nervexol – Natural Pain Relief supplement
Tinnitus 911 – As the name suggests.
Nervogen Pro – For Nerves
Flexotone – For joint and back pain
9. Organic Leafy Greens
Another crop that must be purchased organically is the dark leafy green family. Nature enjoys eating these greens just as much as we do. To prevent this, these crops are heavily treated with chemicals if they are not cultivated organically.
This is especially true for root vegetables, which absorb numerous seasons of soil treatment. Leafy greens are a popular manganese-rich food that is also high in vitamins A, C, and K.
One cup of cooked spinach contains approximately 40% of the RDI for magnesium. Mustard greens, kale, turnip greens, and other members of this family all aid in the oxidation and detoxification of cells, hence increasing cancer prevention.
When trying to sneak those greens into your children’s diet, adding a handful of spinach to any fruit smoothie can be a wonderful trick!
In just 3 oz. of oysters, you get 37 mg of magnesium, or 9 percent of your daily value. Yes, oysters are high in magnesium, but they are also high in zinc and copper, with over 188 percent DV of zinc and 114 percent DV of copper! They, like fish, supply omega-3 fatty acids, protein, and vitamin D.
These micronutrients serve as building blocks for vital bodily functions such as DNA synthesis, bone and tissue repair, cognitive function, and disease prevention anti-inflammatories.
Overall, magnesium is a significant building block that the body requires to function effectively. Because magnesium is involved in 300 biochemical activities in the body, it is critical to include these magnesium-rich foods in your regular diet.
If you want to increase your brain function, sleep, and everyday vitality, incorporate these items into each meal to provide variety while boosting your overall health and wellness.
Also Read – Vitamin K Health Benefits, Food Sources, Deficiency, and More
Frequently Asked Questions (FAQs)
What fruit contains the most magnesium?
Dried figs, avocados, guavas, bananas, kiwi fruit, papayas, blackberries, raspberries, cantaloupes, and grapefruit are all high in magnesium.
What are the ten symptoms of magnesium deficiency?
Magnesium Deficiency Symptoms
- Atherosclerosis of the arteries. Unfortunately, this is one of the earliest and most dangerous symptoms to occur.
- Muscle spasms and cramping
- Anxiety and depression
- Imbalances in Hormones
- Hypertension is a medical term for high blood pressure.
- Discomfort During Pregnancy
- Low in energy.
- Health of the Bones
What causes magnesium deficiency?
Magnesium shortage is uncommon in healthy persons, however it can be caused by: a poor diet (particularly in the elderly or those who do not eat enough) Diabetes type 2 Crohn’s disease and other digestive issues
What foods contain the most magnesium?
- Here are ten magnesium-rich foods for you to try.
- Grains that are whole.
- A Fatty Fish. Fish, particularly fatty fish, is extremely nourishing.
- Bananas. Bananas are one of the world’s most popular fruits.
- Green Leafy Vegetables Leafy greens are incredibly nutritious, and many are high in magnesium.
What are the symptoms of magnesium deficiency in the body?
Nausea and vomiting, loss of appetite, weariness, and weakness are common early symptoms of magnesium shortage. Despite the fact that many people do not get enough magnesium, insufficiency is uncommon, and symptoms usually reflect an underlying health condition.
What does a magnesium deficiency feel like?
Fatigue is frequently one of the first indicators of magnesium insufficiency. You may also have muscle spasms, weakness, or stiffness. In the early stages, additional typical symptoms include loss of appetite and nausea. However, you might not notice any symptoms at all at first.
Which magnesium is better for anxiety and sleep?
Magnesium Glycinate – Glycine supplementation can enhance sleep quality, making this type of magnesium a suitable alternative for persons who suffer from insomnia. According to preliminary study, magnesium glycinate can increase magnesium levels in brain tissue. The glycinate form, like magnesium taurate, is mild on the GI tract.
Is coffee deficient in magnesium?
Although coffee does not directly deplete magnesium from your body, poor magnesium absorption can cause your body to progressively lose magnesium, potentially leading to a magnesium shortage. The more coffee you consume, the less magnesium your intestines are able to absorb.
Is it possible for vitamin D to deplete magnesium?
Mg is required for the metabolism of vitamin D, and high amounts of vitamin D can cause severe Mg deficiency. Adequate magnesium supplementation should be regarded as a critical component of vitamin D therapy.
How much magnesium do I require per day?
RDA: The RDA for people aged 19 to 51 years is 400-420 mg daily for men and 310-320 mg daily for women.
How long does it take for magnesium levels to rise?
Chronic magnesium shortage is frequently linked with normal serum magnesium despite deficit in cells and bone; response to oral supplementation is delayed and can take up to 40 weeks to achieve a steady state.
What is the benefit of magnesium in women?
The powerful mineral aids in the dilation of blood vessels, the prevention of spasms in the heart muscle and blood vessel walls, and the dissolution of blood clots. The National Academy of Sciences’ Institute of Medicine suggests that women aged 31 and up consume roughly 320 mg of magnesium each day.
Does magnesium aid in sleep?
Magnesium aids in the relaxation of the body. This nutrient relieves stress and allows you to sleep for extended periods of time. Melatonin, on the other hand, aids in the onset of sleep. Both magnesium and melatonin can be used to treat insomnia, and in certain cases, they can be combined.
Which magnesium is the most effective for leg cramps?
If you wish to try a supplement, magnesium citrate may be the most beneficial. If you are magnesium deficient, increasing your intake of this vitamin may provide further benefits. There are many additional leg cramps cures that may be helpful.