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20 Best Foods Wealthy in Magnesium: A Complete Guide

Magnesium is an important nutrient because it is a critical component of tons of of chemical reactions within the body. For the organs to operate as efficiently as possible, magnesium have to be a component of the eating regimen. It aids within the synthesis of DNA, protein, and bone and controls the activity of muscles, nerves, and other cells. Nonetheless, almost 90% of individuals worldwide are magnesium deficient. 



A deficiency of magnesium results in numerous health issues. It alters the metabolic pathways that raise the chance of chronic illnesses equivalent to Alzheimer’s disease, migraines, heart disease, and kind 2 diabetes. Due to this fact, the body’s magnesium levels must remain at a healthy level. Including magnesium-rich foods within the eating regimen plan may help satisfy the day by day magnesium requirements. This text explores all of the food items wealthy in magnesium, the advisable intakes, and the risks of overdosage.

Really useful Intakes of Magnesium

Based on the National Institute of Health (NIH), the present advisable dietary allowance for magnesium is as follows:

Age  Male  Female
14-18 years 410 mg 360 mg (pregnancy- 400mg & lactation- 360mg)
19-30 years 400 mg 310 mg (pregnancy- 350 mg & lactation- 310 mg)
31-50 years 420 mg 320 mg  (pregnancy- 360 mg & lactation- 320 mg)
51+ years 420 mg 320 mg

20 Foods Wealthy in Magnesium

Spinach

Spinach is one in all the favored leafy greens that’s wealthy in magnesium. The USDA states that 79 mg of magnesium is present in 100 g of spinach. As well as, spinach is source of potassium, iron, and vitamins C and E. It may aid with digestion, boost immunity, and possibly even have anticancer effects when consumed as a part of a balanced eating regimen. One can include spinach within the eating regimen in various ways, equivalent to by adding it to salad, soup, or omelette or simply by mixing it in a smoothie. 

Pumpkin Seeds

Pumpkin seeds are probably the greatest sources of magnesium. Pumpkin seeds have 550 mg of magnesium per 100 g, in line with the USDA. One can eat as much as 30 g of pumpkin seeds per day.  The high magnesium level of pumpkin seeds lowers the chance of diabetes by assisting in blood sugar regulation. The anti-inflammatory properties of pumpkin seeds can support the preservation of healthy liver, bladder, gastrointestinal tract, and joint function. 

Avocados

Avocados have 29 mg of magnesium per 100 g. It has various other nutrients that make it a superb addition to the day by day eating regimen. You’ll be able to add them to scrambled eggs, on toast, guacamole, in smoothies, as toppings or fries, etc.

Like almonds and olive oil within the heart-healthy Mediterranean eating regimen, avocados may additionally protect the guts. Research indicates that consuming avocado for breakfast lowers blood sugar and fat levels. About one-third of a medium avocado is the proper amount of avocado to eat. 

Dark Chocolate

Most persons are unaware of the advantages dark chocolate holds. 100 g of 70-80% dark chocolate accommodates 228 mg of magnesium. Consuming dark chocolate with a high cocoa content sparsely may help prevent heart disease by supplying antioxidants and minerals. Although dark chocolate includes antioxidants and minerals, it’s also high in sugar and fat, making it a high-calorie snack.

Kale

100 grams of kale accommodates 32.7 mg of magnesium. For the utmost dietary profit, some study suggests consuming raw kale quite than cooked. Although cooking kale may reduce its vitamin C and antioxidant levels, cooked kale continues to be nutritious.

Cashew

Based on USDA, 100 g of cashew provides 292 mg of magnesium. Being a wealthy source of magnesium, it is a wonderful mid-meal snack selection for people who’re magnesium deficient. Along with being high in plant protein, heart-healthy fats, and fibre, cashews are low in sugar. 

Pinto Bean

Pinto beans contain 176 mg of magnesium per 100 g serving. It’s a chief ingredient in several popular dishes in India. Wealthy in fibre, protein, and lots of other needed nutrients, pinto beans can lower blood sugar, encourage regular bowel movements, and reduce the chance of cancer and other chronic diseases.

Almond

Almonds provide 270 mg of magnesium per 100 g serving.  Almonds could be an important a part of a balanced eating regimen since they supply 6g of plant-based protein, 4g of fibre, 13g of “healthy fats,” and a high concentration of vitamin E. Almonds contain calcium, potassium, and vitamin E, all of which can help decrease blood pressure and stop heart disease.

Tofu

Tofu is amongst the most effective vegan sources of magnesium. 100 g of tofu accommodates 350 mg of magnesium. Furthermore, tofu is an entire source of protein and wealthy in other vital nutrients. One can devour 255-400 grams of tofu per day. Nearly all of tofu brands mix the protein and oil within the soymilk together using calcium sulphate. It provides you with a further calcium boost along with the natural calcium content of tofu. 

Brown Rice

Brown rice accommodates 39 mg of magnesium per 100 g. Compared to white rice, brown rice has more nutrients. Brown rice may, subsequently, support efforts to administer weight and lower blood sugar levels.

Peanut

A 100 g serving of peanuts accommodates 168 mg of magnesium. Monounsaturated and polyunsaturated fats, that are suitable for the guts, are abundant in peanuts. They will assist in lowering the chance of heart disease and manage levels of cholesterol. Moreover useful to heart health are peanuts’ high antioxidant content and resveratrol content.

Quinoa

Quinoa accommodates 197 mg of magnesium in 100 grams. Not only does quinoa help with blood sugar regulation and weight reduction, it’s also freed from gluten. Quinoa could be a suitable substitute for other grains like rice or wheat in the event you need to increase the quantity of nutrients in your eating regimen.

Salmon

Salmon accommodates 29 mg of magnesium per 100 grams. Additionally it is wealthy in omega-3 fatty acids and vitamin D. It has several health advantages, equivalent to improving brain functioning, heart health, immune system, etc. 

Vitamin D, which promotes calcium absorption and immunological health, and vitamin A, which is needed for immune system function, reproduction, and vision, are each present in salmon.

Greek Yoghurt

Greek yoghurt is source of magnesium. It accommodates 11 mg of magnesium per 100 grams. It is usually higher than regular yoghurt because it has more protein and fewer fat content. One can devour 1 to 2 cups of Greek yoghurt per day.  

Sunflower Seeds

Sunflower seeds have 325 mg of magnesium in 100 g serving. Sunflower seeds are low in sodium and saturated fats and high in oleic and linoleic acid. They support lowering serum cholesterol and blood pressure. Eating them also lessens the prospect of arrhythmias occurring.

Basil 

Basil consists of 64 mg of magnesium in 100 grams, in line with USDA. Basil accommodates eugenol, which inhibits calcium channels and reduces blood pressure. Its essential oils can lower triglycerides and cholesterol. 

Oats

The many health advantages of oats are not any secret. 138 mg of magnesium is present in 100 grams of oats. As compared to other cereal grains, oats are wealthy in antioxidants called avenanthramides. By lowering inflammation and relaxing arteries, these antioxidants enhance heart health. Some oats’ soluble fibre helps prevent blood sugar spikes following meals.

Banana

Banana is everyone’s all-time favourite fruit. It’s delicious and healthy and is a wonderful addition to healthy desserts. One may make a pleasant breakfast with a banana. The magnesium content of bananas is 27 mg per 100 g, as stated by the USDA. A healthy digestive system is determined by soluble and insoluble fibres, that are abundant in bananas.

Tuna

Tuna fish has 50 mg of magnesium in 100 grams. Vitamin B12, a style of B vitamin that aids in recent red blood cell formation within the body, is abundant in tuna. Remember to take fresh tuna and avoid canned tuna. Canned tuna is high in sodium content. 

Chickpeas

Chickpeas contain 48 mg of magnesium in 100 grams. One may incorporate it in quite a lot of dishes, equivalent to soups, salads, dips, spreads, sandwiches, and more. Chickpeas have a low GI and are wealthy in protein, fibre, and good fats. Chickpeas may aid with weight management, blood sugar regulation, and the upkeep of gastrointestinal and cardiovascular health. 

Summary

There are numerous food items wealthy in magnesium. They include spinach, pumpkin seeds, avocados, dark chocolate, kale, cashews, pinto beans, almonds, tofu, brown rice, peanut, quinoa, salmon, greek yoghurt, sunflower seeds, basil, oats, banana, tuna and chickpeas. A few of them offer additional health advantages. For instance, Low GI, high fibre, and high protein content of pinto beans help control blood sugar levels. Along with having all of the vital amino acids your body requires, tofu—a vegan source of magnesium—can be high in vitamins, minerals, and calcium. A few of these food items have heart-protecting properties too. For instance, peanuts’ high antioxidant content, which incorporates resveratrol, may potentially profit cardiovascular health.

Risks of Magnesium Overdose 

There are hardly any unintended effects, and hypermagnesemia may be very rare. Furthermore, foods can never really cause hypermagnesemia. Nonetheless, unfavourable symptoms in individuals with poor kidney function may occur. Magnesium supplements overdose may cause symptoms equivalent to diarrhoea, lethargy, vomiting, muscle weakness, low blood pressure, cardiac arrest, urine retention, and respiratory distress. 

Summary

Hypermagnesemia may be very unusual. Nonetheless, those with poor kidney functions could have undesirable effects. Overdosing may end up in symptoms like diarrhoea, lethargy, vomiting, muscle weakness, low blood pressure, cardiac arrest, urine retention, or respiratory distress. 

HealthifyMe Suggestion

In the case of improving your overall well-being, step one is to include more nutrients into your day by day eating regimen. Because bananas, spinach, strawberries, and almonds are all high in magnesium, this smoothie is a wonderful option to start your day with quite a lot of fruits, vegetables, and nuts. Take 1/4 cup strawberries or any berries, 1 cup of spinach, 1 small banana, 4 almonds, and half a cup of milk of your selection. In a blender, mix the entire ingredients and mix until smooth. Benefit from the nutritious drink.

Conclusion

Micronutrients are essential for metabolism and maintenance of tissue function. Magnesium deficiency could cause undesirable cardiac, neurological or neuromuscular diseases, which can lead to several long-term health problems. The twenty foods listed above are high in magnesium and might make an excellent fit to your regular eating regimen.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to interchange medical advice from professionals. For further information, please contact our certified nutritionists Here.

Regularly Asked Questions (FAQs)

Q. What are the most effective food sources of magnesium?

A. A few of the most effective food sources which are wealthy in magnesium include spinach, pumpkin seeds, avocados, dark chocolate, kale, cashew, pinto beans, almond, tofu, brown rice, peanut, quinoa, salmon, greek yoghurt, sunflower seeds, basil, oats, banana, tuna and chickpeas.  

Q. Can magnesium-rich foods help with muscle and nerve function?

A. Yes! Various studies have claimed that magnesium has potential advantages for nerve and muscle function. It plays a significant role in nerve transmission, neuromuscular conduction and other cellular functions. 

Q. How does magnesium contribute to bone health and strength?

A. Magnesium plays an important role in improving bone health and strength. It’s a cofactor for vitamin D. It significantly assists in healthy bones and their development. A deficiency of magnesium might lead to osteoporosis. 

Q. Are there specific foods exceptionally high in magnesium content?

A. Foods equivalent to spinach, pumpkin seeds, dark chocolates, kale, pinto beans, cashews, almonds, tofu, quinoa, sunflower seeds, and oats have an exceptionally high magnesium content. 

Q. Can magnesium aid in regulating blood pressure and heart health?

A. Yes, magnesium aids in regulating blood pressure and heart health. Studies have shown various heart problems could be treated by increased magnesium intake. Reducing intracellular sodium and calcium and increasing potassium and magnesium improves blood pressure response. 

Q. What’s the role of magnesium in energy production and metabolism?

A. Magnesium plays a significant role in energy production and metabolism. Research claims it is important for energy production, phosphorylation, and glycolysis. Additionally it is crucial for RNA and DNA synthesis. 

Q. Can magnesium be useful for stress and anxiety management?

A. Actually, magnesium manages your cortisol levels and your stress response system. Medical research claims magnesium significantly reduces anxiety. Health experts claim that a deficiency of magnesium may end up in depression, mood swings and sugar cravings.  

Q. How does cooking and food preparation affect magnesium levels in foods?

A. Cooking can affect the magnesium present in foods. During boiling, magnesium can leach into water and reduce the food’s magnesium content. 

Q. Is there a advisable day by day intake of magnesium for adults?

A. The advisable day by day intake of magnesium for adults ranges from 400 to 420 mg in males and 320 to 360 mg in females. While pregnant or lactation, the magnesium levels range from 360 to 400 mg. 

Q. Are there potential unintended effects or risks related to magnesium consumption?

A. There are hardly any potential unintended effects or risks related to magnesium consumption. Nonetheless, unfavourable symptoms might occur in individuals with poor kidney function. Magnesium overdose with supplementations may cause unwanted symptoms equivalent to diarrhoea, lethargy, vomiting, muscle weakness, low blood pressure, etc. 

Q. Can magnesium-rich foods be a part of a eating regimen for diabetes management?

A. Absolutely. Quite a few researches have shown magnesium is helpful for diabetes management. It helps to enhance insulin sensitivity and lowers blood glucose levels. Nonetheless, before making significant changes in your eating regimen, you should seek the advice of with a health expert since every individual is exclusive. 

Q. What are the consequences of magnesium on sleep and rest?

A. Magnesium supports quality sleep. It aids in calming your nerves and muscles and alleviates stress. Furthermore, by relaxing the nervous system, it improves the circadian rhythm. 

Q. How do magnesium-rich foods compare to supplements when it comes to absorption?

A. Health experts prefer magnesium-rich foods over supplements. The rationale for that is that food never has opposed effects or causes overdose, whereas supplements may cause overdose, which can lead to cramps, nausea, diarrhoea, and other unintended effects. 

Q. What are some common myths or misconceptions about magnesium in nutrition?

A. Some common myths about magnesium in nutrition include which you can only have magnesium supplements or magnesium-rich foods at night. Magnesium results in constipation. There is just one style of magnesium. The one function of magnesium is to calm down muscles. All these are false claims, myths and misconceptions. 

Research Sources

Data by the US department of agriculture on Spinach

Pumpkin seeds, NFS

Avocado, raw

Data by the US Department of Agriculture on dark chocolate

Data by the US Department of Agriculture on kale

Data by the US Department of Agriculture on cashew nuts

Data by the US Department of Agriculture on pinto beans

Data by the US Department of Agriculture on almond

Data by the US Department of Agriculture on tofu

Data by the US Department of Agriculture on brown rice

Data by the US Department of Agriculture on peanuts

Data by the US department of agriculture on Quinoa

Data by the US Department of Agriculture on salmon

Data by the US Department of Agriculture on Greek yoghurt

Data by the US Department of Agriculture on sunflower seeds

Data by the US Department of Agriculture on basil

Data by the US Department of Agriculture on oats

Data by the US Department of Agriculture on banana

Data by the US Department of Agriculture on tuna

Data by the US Department of Agriculture on chickpeas

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

The Role of Magnesium in Neurological Disorders

The role of magnesium in hypertension and heart problems

An update on magnesium and bone health

Magnesium Status and Stress: The Vicious Circle Concept Revisited

Magnesium and kind 2 diabetes

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