Hi there! Today, we’re going to talk about 8 foods that are high in magnesium. Magnesium is an important mineral that helps keep our bodies healthy and functioning properly. By adding these foods to your diet, you can ensure that you’re getting enough magnesium to support your overall health. So, let’s get started!
Magnesium is a metallic element that is commonly found in the Earth’s crust. It is denoted by the symbol Mg and has an atomic number of 12. Magnesium is a reactive metal that easily reacts with other elements to form various compounds. It is also a light metal with a density of 1.74 grams per cubic centimeter, making it one of the lightest metals known.
Magnesium is an important element in various biological processes. For instance, it is a crucial component of chlorophyll, the green pigment found in plants. Chlorophyll is responsible for the process of photosynthesis, which turns light energy into chemical energy in plants. Magnesium is also important for the proper functioning of enzymes in the human body. Enzymes are proteins that cause biochemical reactions in the body, and magnesium is required by many enzymes to function properly.
There are many applications of it in various industries. For example, it is useful as a mixing agent in the production of aluminum alloys, which are in use in the aerospace industry. It is also used in the production of magnesium alloys, which are used in the automotive and aerospace industries. Magnesium oxide is used as a refractory material in the production of steel and other metals. It is also used in the production of magnesium sulfate, which is used as a fertilizer in agriculture.
Magnesium is a metallic element that is important for various biological processes and has many applications in various industries. Magnesium is a light metal that easily reacts with other elements to form various compounds. Its importance in the functioning of enzymes in the human body and as a component of chlorophyll in plants cannot be overstated. Magnesium is also useful in the production of alloys, refractory materials, and fertilizers.
8 Foods That Are High in Magnesium.
The following 8 foods are some of the healthiest magnesium-rich foods. Try adding more of these foods into your diet to get an instant boost.
- Dark chocolate: Dark chocolate is as nourishing as it is tasty and rich in magnesium. With 64mg in a 1-ounce (oz.) has antioxidants which is great for heart health.
Dark chocolate is also high in iron, copper and manganese and contains growth fiber which helps feed the beneficial bacteria in the gut.
To make the most of dark chocolate’s benefits, choose a dark chocolate containing at least 70% cocoa solids.
- Water: Bottled, tap and mineral waters can serve as a source but it is difficult to be certain of the amount of how much magnesium they contain. A registered dietitian Anna Taylor said, “It can be anywhere from 1mg per liter to 120mg per liter.”
So if you drink the needed 2 liters of water daily. That could be up to 240mg of it.
- Legumes: Legumes, a family of nutrient-dense plants which includes black beans, peas, chickpeas, soybeans and lentils. They are all very rich in many minerals including magnesium.
A serving of a 1-cup (172mg) cooked black beans contains an impressive 120mg of it which is 29% of the daily value.
Legumes are also high in potassium, fiber and iron and can serve as a great source of protein for vegetarians. They may also help lower cholesterol levels, improve blood sugar control and reduce the risk of a heart disease.
- Leafy greens: Leafy greens are loaded with magnesium and are highly nutritious for general health care. Some leafy greens with a significant amount of magnesium includes spinach, kale and collard green.
A 1-cup (180g) of cooked spinach contains 158mg or 37% of the daily needs of magnesium. Leafy greens helps to protect your cells from damage and reduce cancer risks because they contain other helpful plant nutrients.
In addition, leafy greens like spinach and kale are really significant sources of several nutrients including manganese, Vitamins A, C and K and iron.
- Bananas: Bananas are among the most popular fruits in the world. Widely known for their high potassium contents and helps lower blood pressure and reduce risks of heart diseases, plus, they’re rich in magnesium.
One large banana contains 37mg or 9% of the daily needs of magnesium. Also, bananas contain vitamins B6 and C, iron and fiber. It is best to eat an unripe banana as ripe bananas are high in sugar and carbs than most fruits do and they may not be suitable for people following a low carb diet.
Unripe bananas contain resistant starch which helps lower blood sugar levels, improve gut health and reduce inflammation.
- Certain fatty fish: Fish, especially fatty fish are extremely nutritious as many fishes are high in magnesium including halibut, salmon and mackerel.
In fact, a 3.5oz. (100g) serving of cooked salmon contains 30mg of magnesium. Which is also 7% of the DV. Salmon also provides an impressive 22g of protein.
In addition, fishes are rich in potassium, B vitamins, selenium and so much more nutrients. A high intake of fatty fish can lead to a massive decreased risk of several chronic conditions, including heart disease and such benefits are as a result of the high amounts of omega-3 fatty acids in fishes.
- Whole grains: Thay are excellent sources of many nutrients including magnesium. Whole grains including wheat, barley, oats, buckwheat and quinoa are not just high in magnesium but B vitamins, selenium, manganese and fiber.
Scientific studies have shown that whole grains reduce inflammation and several risk factors for heart disease.
A 1-cup (168g) cooked buckwheat contains 86mg of magnesium which is 20% of the DV.
Most whole grains are a good source of magnesium, but whole wheat flour wins with 160mg per cup. Use whole wheat instead of white flour for baking, and buy whole wheat bread at the store. Also, one cup of cooked quinoa has 118mg of magnesium.
- Avocados: Avocados are incredibly nutritious and a tasty source of magnesium. One medium avocado provides 58mg of magnesium which is 16% of the DV. They are also high in potassium, B vitamins and vitamin K and unlike most fruits, they are high in brain-healthy and heart-healthy (monounsaturated) fat.
In addition, avocados are an excellent source of fiber and have more potassium than bananas. Eating avocados can reduce inflammation, increase feelings of fullness after meals and improve cholesterol levels.
Health Benefits of Magnesium.
- Helps muscles, nerves, and heart work properly: Magnesium is essential for the proper functioning of your muscles, nerves, and heart. It helps your muscles relax and contract, maintains a healthy heart rhythm, and aids in the transmission of nerve signals throughout your body.
- Supports strong bones: Magnesium is a key nutrient for building and maintaining strong bones. It helps your body absorb calcium, which is essential for bone health. Without enough magnesium, your body may struggle to properly utilize the calcium you consume.
- Helps regulate blood sugar levels: Magnesium plays a role in regulating blood sugar levels by helping your body produce and use insulin, a hormone that helps transport glucose (sugar) from your bloodstream into your cells where it can be useful for energy. Low magnesium levels can lead to insulin resistance and an increased risk of type 2 diabetes.
The Key Takeaway.
Magnesium is an important nutrient that you may not be extending to enough in your daily diet.
Fortunately, there are many nutritious foods, fruits and vegetables that can help you meet your daily needs.
Be sure to eat a balanced diet that includes some of the foods listed above to boost your magnesium levels and other important nutrients. Drinking too much alcohol or caffeine on a regular basis can affect your magnesium levels as well.
What are magnesium foods?
Those are foods that are rich in magnesium, an essential mineral that is important for many bodily functions, including muscle and nerve function, heart health, and bone health.
Why is magnesium important?
Magnesium is important for many bodily functions, including helping to regulate blood pressure, maintaining healthy bones, and supporting a healthy immune system.
What are some magnesium-rich foods?
Some magnesium-rich foods include leafy green vegetables such as spinach and kale, nuts and seeds, whole grains, legumes, and fish.
How much magnesium should I consume daily?
The recommended daily intake varies depending on age and gender. For adults, the recommended daily intake is 400-420 mg for men, and 310-320 mg for women.
What are some signs of magnesium deficiency?
Some signs of magnesium deficiency include muscle cramps, fatigue, and weakness, loss of appetite, and irregular heartbeat. However, it’s important to talk to a healthcare professional if you suspect you have a magnesium deficiency, as these symptoms can be indicative of other health conditions as well.