What is Magnesium?
As mentioned earlier, magnesium is an important trace mineral that the body utilizes for regulating several functions. Hence, it is necessary to maintain a healthy level of magnesium in the body.
Deficiency of this important mineral is linked to several health problems, including anxiety, depression, hormonal imbalance, and much more.
Dietary habits, lifestyle, and several other factors may affect magnesium intake and cause a deficiency.
Hence it is important to maintain a healthy intake of magnesium at all times to make sure that the body functions are maintained at all times.
What are the functions of magnesium?
As an important trace mineral, magnesium is involved in several vital functions in your body. Magnesium is said to be involved in over 300 biochemical processes in the body, which is why it is important to maintain its levels at all times.
Here are some important functions of magnesium:
- It is involved in maintaining the health of your nerves.
- It is also important for maintaining the health and functions of your muscles.
- Magnesium also plays an important role in maintaining heart health and maintaining your heartbeats.
- It is an important element in maintaining bone density and keeping your bones strong.
- Maintaining blood glucose levels is also a process supported by magnesium.
- Enhancing the health of your brain and heart,
- Energy production,
- Reducing the risk of high blood pressure, heart disease, diabetes,
- And much more.
Thus, magnesium is important for maintaining several processes in the body which is why maintaining its levels is crucial.
What are the symptoms of Magnesium Deficiency?
Usually, individuals always get sufficient levels of magnesium through their diet. However, in some cases, individuals may not be able to keep up with magnesium intake, which may cause a deficiency in magnesium levels.
Different health conditions, including Crohn’s disease, intestinal surgery, celiac disease, and some other medical conditions, can cause a deficiency in Magnesium as well.
Here are some early signs indicating that you may have magnesium deficiency:
- Loss of appetite,
- Feeling sick, and
List of 11 Best Magnesium Rich Foods:
Magnesium is a trace mineral that is found in several easily available food items. These include fruits, nuts, vegetables, seeds, whole grains, and several other foods.
Let us take a look at the list of 11 best magnesium-rich foods available:
- Dark Chocolate
Dark chocolate is known to be beneficial for several reasons. One of the reasons is the magnesium content present in it. This flavorful food contains around 50 mg of magnesium in a serving of 1 oz of dark chocolate.
One serving of dark chocolate, which contains around 60% to 69% of cocoa, is extremely beneficial for health.
Along with magnesium, you find other important nutrients, including iron, copper, and manganese. Additionally, the prebiotic fibers present in dark chocolate are great for enhancing your gut health by feeding beneficial bacteria.
It is also rich in antioxidants and several other beneficial compounds that help to maintain your overall health.
However, while purchasing a dark chocolate product, make sure that the cocoa content is at least 70%. When it comes to dark chocolate, the higher the percentage of cocoa, the better.
Avocados are known for being rich in proteins. However, a little-known fact about avocados is that it contains several nutritional compounds that are beneficial for health.
One Cup of cubed avocado provides your body with 44 mg of magnesium. Along with that, this tasty fruit also contains high levels of potassium, B vitamins, vitamin K, and much more.
According to research, avocados also produce anti-inflammatory effects in your body and are great for maintaining cholesterol levels. It also helps you to maintain your appetite as it helps you feel full for longer periods.
- Dairy products
Dairy products like milk and low-fat yogurt are considered to be extremely beneficial and high in levels of magnesium. One Cup of milk provides your body with 27 mg of magnesium, and plain low-fat yogurt contains around 42 mg of magnesium.
Dairy products are also considered to be rich in several other beneficial compounds like calcium and prebiotics, which are important for maintaining different aspects of health.
People nowadays have started to include different types of seeds in their diet. Some of these seeds are extremely beneficial in raising magnesium levels effectively.
1 oz serving of pumpkin seeds contains 168 mg of magnesium pumpkin seeds along with the shells, providing your body with 74 mg of magnesium per serving.
Other seeds which rich in magnesium include flax seeds and chia seeds. According to research, these seeds are great for providing your body with around 37% of your daily recommended intake of magnesium.
Other important nutrients found in these seeds include iron, Omega 3 fatty acids, antioxidants, fibers, and monosaturated fats.
These kinds of seeds are considered to be beneficial for boosting metabolism, reducing cholesterol, and may also be beneficial for reducing the risk of breast cancer.
Whole nuts are considered to have several health benefits. Nuts that are rich in levels of magnesium include roasted almonds, dry roasted cashews, peanuts, Brazil nuts, and others.
These nuts are extremely rich in levels of magnesium and can provide you with up to 20% of your daily needs of magnesium.
Additionally, nuts are known to be rich in fibers, monosaturated fats, and important minerals like selenium which are beneficial for maintaining overall health.
According to research, these magnesium-rich nuts are beneficial for reducing appetite and maintaining heart health, cholesterol levels, as well as blood sugar levels.
The anti-inflammatory action that the nuts provide your body helps to eliminate health issues effectively.
- Whole Grain
Including whole grains in your diet is a great way of increasing your magnesium intake. According to research, one serving of 28 grams of buckwheat contains around 65 mg of magnesium.
This accounts for 16% of your daily recommended intake of magnesium. Along with that, whole wheat and products made from whole wheat can provide you with anywhere between 40 to 46 mg of magnesium daily.
Whole grains are also beneficial for individuals who are looking for effective weight-loss foods. These are also anti-inflammatory and have proven to be beneficial in reducing the risk of heart disease.
Different kinds of animal meat also provide your body with magnesium. Not only are these meats rich in proteins and other important nutrients, but they also provide your body with magnesium.
According to research, one serving of roasted chicken breast, that is, approximately 3 oz of roasted chicken breast, contains 22 mg of magnesium. On the other hand, 90% lean ground beef contains around 20 mg of magnesium in every 3 oz serving.
- Fatty Fish
Fatty fish are known to be beneficial and extremely healthy, and nutritious. These fatty fish are known to be high in levels of magnesium. For instance, 178 grams of salmon contains around 53 mg of magnesium.
This accounts for 13% of your daily recommended magnesium intake. Additionally, you can find other beneficial compounds, including potassium, selenium, b vitamins, fatty acids, and much more, in different kinds of fatty fish.
Not all fatty fish may be rich in magnesium or be beneficial for health, hence, make sure to follow more research to understand how different kinds of fatty fish are beneficial for health.
- Leafy Greens
Leafy Greens are not only loaded with magnesium but are known to be beneficial for providing several other helpful compounds which enhance overall health.
According to research, leafy greens that are rich in magnesium include kale, spinach, collard greens, turnip greens, and mustard greens.
Half a cup of boiled spinach provides your body with a whopping 78 mg of magnesium. This accounts for 39% of your daily recommended intake of magnesium.
Additionally, leafy greens are also an excellent source of nutrients like vitamin A, vitamin C, vitamin K, and several other beneficial nutrients.
Plant compounds found in these leafy greens are known to protect your cells from damage and may also reduce the risk of cancer.
However, remember that cooking these is also an important task as overcooking vegetables can cause them to lose their nutritional content.
- Dry Beans
Dry beans include black beans as well as kidney beans which are highly beneficial in increasing the levels of magnesium effectively.
These beans are also known to be rich in proteins and other vital nutrients which enhance your overall health and well-being.
According to research, a serving of half a cup of kidney beans provides your body with 35 mg of magnesium. On the other hand, a serving of half a cup of cooked black beans provides your body with 60 mg of magnesium.
Banana is considered to be rich in magnesium and potassium and is extremely beneficial for health when consumed daily. One large ripe banana contains 37 mg of magnesium which account for 9% of your daily recommended intake.
Other beneficial nutrients present in bananas include vitamin C, vitamin B6, manganese, and much more.
The content of magnesium in each food also depends on the quality of the food you have purchased, the way it is cooked, and several other factors.
These factors affect the retention of nutrients and hence, one must maintain or follow guidelines so that can help your food retain maximum of the nutrient content in them.
What is the daily recommended amount of Magnesium?
General food sources of magnesium include leafy greens, nuts, seeds, beans, and much more. You can check the dietary content for each and maintain daily magnesium intake accordingly.
There are levels set for men and women which recommend the amount of magnesium safe for daily consumption. Take a look at the amount of magnesium suitable for both men and women daily:
- For women, the recommended amount of magnesium is set to be 310mg to 320 mg per day.
- For men, it has been recommended to keep the daily magnesium intake within 400mg to 420 mg per day.
These are the levels set for adults, you can check different databases for getting the recommended amounts for children and others.
The question is can there be anything like too much or too little of magnesium? Now, since magnesium is naturally found in different foods, the body may get a certain amount of magnesium naturally.
It may be difficult even to reach the recommended amount of magnesium intake that has been set if you rely on food alone.
However, if you add a supplement for magnesium, make sure that the amount of magnesium meets the safety guidelines. Too much magnesium can cause side effects like diarrhea and cramps, thus, maintain the levels of recommended magnesium intake.
Magnesium is an important nutrient that is crucial for several important processes in the body. While supplements and other sources can help to maintain magnesium intake, the best way is to provide your body with this nutrient naturally.
You can add these magnesium-rich foods to your diet and maintain your health effectively.
However, remember the recommended amount of magnesium per day and keep a check on different symptoms associated with magnesium deficiency.
Consult a doctor whenever have to deal with health issues, and do not try using supplements without a ‘yes’ from your doctor.
Bottom line: Nature provides you with several options for increasing magnesium intake. Hence, adding these foods to your diet is extremely beneficial for individuals of all ages.
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