Essential Magnesium-Rich Foods You Should Include Every Day
Magnesium-Rich Foods sources, including whole grains, nuts, seeds, legumes, and several fruits and vegetables, can benefit your overall health including energy production, bone health, muscle, nerve function, and heart health.
Magnesium is an important mineral that involved in hundreds of chemical reactions in your body to boost your overall health. It also helps maintain the proper levels of other minerals such as calcium, potassium, and zinc.
Moreover, this nutrient is needed to fill the body with strength and energy, to strengthen bones and for the growth of the body and helps regulate blood sugar.
Magnesium deficiency in the body can cause many serious problems, including numbness of hands and feet, tingling sensation, muscle cramps, fatigue and muscle weakness, irregular heartbeat, risk of high blood pressure and heart disease, etc.
Although many people don’t reach the RDA for magnesium, most adults in the United States don’t reach the Daily Value (DV) of 420 milligrams (mg).
There are plenty of Magnesium-rich foods to choose from.
Magnesium rich foods list
Here are 10 healthy foods that are high in magnesium.
Avocados
Apart from being delicious, avocado is also a good source of magnesium. A medium-sized avocado contains about 58 milligrams of it (which is 14% of the DV), is a great way to get it.
Avocados are also high in potassium, B vitamins, and vitamin K and also good source of fiber.
In addition, the high potassium and magnesium content of avocados is beneficial for reduce inflammation, improve cholesterol levels, and maintaining a healthy body weight, which is critical for disease prevention.
Dark chocolate
Dark chocolate is rich in antioxidants and rich in mineral such as magnesium, making it not only a popular tasty treat but a wide range of health benefits. a 1-ounce (oz), or 28 grams (g) dark chocolate provides 65 mg of magnesium, which is 15% of the DV.
Dark chocolate is also rich in antioxidants, particularly flavanols, which have been linked to several health benefits, including heart health, prevent LDL (bad) cholesterol, and improved cognitive function.
Pumpkin seeds
Pumpkin seeds are high in it, which most people don’t get enough of from their diet. Every 100 grams of pumpkin seeds contain up to 262 mg of magnesium. This amount is enough to meet 65% of your daily magnesium requirement.
In addition, You can get enough protein, unsaturated fatty acids, vitamins, and minerals by eating pumpkin seeds. However, all types of pumpkin seeds come in different packs and flavours.
What’s more, they are considered excellent sources of antioxidants, which protect your cells from harmful free radicals produced during metabolism.
Tofu
Made from soybeans, tofu is not only a great source of protein but is also loaded with it. A 3.5-oz. (100-g) serving contains 35 mg of magnesium, which is 8% of the DV.
You can eat it raw or make a vegetable. It can be marinated, grilled, or added to your favorite meals. It is also found in abundance in Brazil nuts, quinoa, black beans, salmon, etc.
Almonds
Almonds are very beneficial for the body. 95 grams of almonds contain about 255 mg of magnesium, which is why almonds are considered useful for sharpening the brain. Consuming almonds removes magnesium deficiency.
Cherries
Cherries are rich in vitamins A, B, C and E. They are a storehouse of anti-oxidants. Cherries are rich in magnesium, 138 grams of them contain 15.2 mg of it. Cherries can be eaten as a snack or with yogurt, which increases its benefits.
Flax seeds
Flax seeds are a good source of it. 168 grams of flax seeds contain 658 mg of magnesium. Also, these seeds contain sufficient amount of omega-3 fatty acids which reduce the risk of heart diseases, arthritis, bowel diseases, so eating flax seeds is useful to keep the body healthy.
Banana
The banana is a cheaper fruit, that is beneficial for health in many ways because of the many types of nutrients present in it.
Banana is a fruit rich in magnesium. 225 grams of it contains 60.8 mg of magnesium. Banana is a food that provides instant energy. Banana is also beneficial for the digestive system. Therefore, consuming bananas is useful to overcome it deficiency.
The benefits of eating bananas for strong bones are not less. Calcium works to grow and strengthen bones. Also, magnesium helps in maintaining the health of bones.
Leafy greens
Leafy greens with significant amounts of it include kale, spinach, collard greens, turnip greens, and mustard greens.
Leafy green vegetables like spinach, kale, turnip greens, and collard greens are well known for their significant amounts of it.
180-g serving of cooked spinach has 158 mg of magnesium, which is 37%of the DV. spinach are most well-known for their high nutrients, including iron, manganese, and vitamins A, C, and K content, which can help lower blood pressure and is linked to a reduced chance of heart disease.
Whole grains
Whole grains like wheat, oats, and barley are generally high in iron, magnesium, manganese, thiamine, phosphorus, selenium, B vitamins, protein, and dietary fiber.
One cup of cooked oatmeal contains 57.6 milligrams of magnesium. Whereas 100 grams (g) of uncooked hulled barley contains 133 mg of magnesium, and pearl barley contains 79mg of it.
Adopting a diet rich in plant-based foods, whole grains instead of refined grains significantly reduces your risk of heart disease.
Conclusion
Magnesium is crucial for bodily functions. Some foods high in it include dark leafy greens, nuts, seeds, legumes, and several fruits and vegetables.
A magnesium deficiency can arise due to certain health conditions including diabetes, hypertension, coronary heart disease, and osteoporosis.
A person should incorporate natural sources of it, such as whole wheat, almonds, bananas, leafy greens, seeds, tofu, and dark chocolate, into their diet to boost magnesium levels.
