Magnesium is involved in hundreds of biochemical reactions in your body and helps combat depression. The benefits of magnesium rich foods are uncountable, they help promote heart health, regulate blood sugar and boost athletic performance. It also helps prevent diseases like osteoporosis, regulate blood pressure, and reduce the risk of Type 2 Diabetes. It plays an important role in building teeth and bones.
As magnesium is important for good health, its deficiency may lead to several problems and diseases like anxiety disorders, osteoporosis, diabetes, hypertension, and coronary heart diseases. The daily recommended value for magnesium intake is 340 mg for men and 310mg for women. However, the benefits of magnesium rich foods are unmatched and the below-mentioned foods are rich in Magnesium so make sure to incorporate them into your diet and reach the daily recommended amount of magnesium.
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Benefits of Magnesium Rich Foods
Magnesium is an essential mineral that keeps blood sugar levels in check, joint cartilage healthy, lowers the risk of heart disease and keeps blood pressure in control. Low magnesium intake is linked to higher levels of inflammation and increased oxidative stress.
The most important benefits of Magnesium Rich food is that it plays a vital role in moving blood sugar into your muscles and helps boost our performance during workout sessions. Magnesium also helps in brain function and improves your mood, studies have shown that low levels of Magnesium are linked to depression as well.
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Magnesium Rich Foods To Elevate Your Nutrition
1. Dark Chocolate
If you are concerned about your magnesium intake but also want to eat something tasty for the same then Dark Chocolate is the best choice for you. It is an excellent source of Magnesium. It has 64 mg of Magnesium in 30 grams and one piece of dark chocolate is loaded with antioxidants like flavanols which are best for good heart health and also effective in reducing blood pressure. In addition to having high levels of iron, copper, and manganese, dark chocolate also has probiotic fibre, which can support the growth of good bacteria in the stomach.
Choose a dark chocolate product with at least 70% cocoa solids to maximize its health advantages. Make sure not to consume too much dark chocolate since this may lead to weight gain or diabetes.
2. Avocados
We can’t forget Avocados when it comes to Magnesium rich foods. With a good and tasty source of magnesium, avocados are loaded with vitamins, heart-healthy nutrients, and potassium.
Avocados include healthy fats and 58 mg of magnesium per fruit, which is 16% of your daily requirement. Additionally, you can reach your daily intake goal for magnesium by adding half of an avocado to a salad or on top of whole-grain bread. The avocado alone provides 19.7 mg of magnesium.
So, why wait? Start adding this tasty fruit to your diet and fulfil your daily magnesium requirements!
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3. Beans
Beans are highly rich in magnesium whether it is soybeans, black beans, french beans, white beans, etc. Soybeans also known as Edamame are a good and healthy source of Magnesium. In addition to providing fibre, vitamins, minerals, and amino acids—the building blocks of protein—soybeans are a food high in magnesium. They can be eaten on their own or added to a recipe; they are typically cooked or steamed.
Black Beans also come out at the top when it comes to Magnesium rich foods. A 1-cup (172-g) portion of cooked black beans contains an outstanding 120 mg of magnesium, which is 29% of the Daily Value (DV).
4. Dairy Products
Yogurt and other low-fat dairy products are also great sources of magnesium. You can expect about 18.7 milligrams in a single 6-oz container. Additionally, Greek yogurt and Cultured yogurt are high in protein (17.5 g) and high in nutrients that contain 30 mg of magnesium per cup. Meals high in protein can help you feel fuller for longer, which could encourage you to consume fewer calories overall and help you lose weight.
Goat and mozzarella cheeses, in addition to yogurt, also have notably elevated levels of minerals. Yogurt with fruits high in fibre makes a quick and nutritious breakfast.
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5. Fish (Salmon and Tuna)
Fatty Fish like Salmon and Tuna are a part of our magnesium-rich foods list because it is incredibly nutritious and healthy. Fish high in magnesium include halibut, mackerel, tuna, and salmon. Furthermore, they have a high protein content, which aids in the absorption of magnesium. Eating fish may also improve mental health as there is a possible correlation between increased fish intake and a lower prevalence of mental health conditions like depression.
When going after fish offers two advantages, then why not? Eating fish will take care of the concerns relating to your mental health and your magnesium levels.
6. Whole Grains
Grains include wheat, quinoa, and barley and are an excellent source of magnesium. They have even been known to lower inflammation and many heart disease risk factors.
Quinoa is made and consumed similarly to rice. It is well-known for having a high protein and mineral content, among other health benefits. The magnesium content in one cup of cooked quinoa is 118 mg.
Brown rice and other whole grains are healthy in many ways. For example, they can assist in maintaining regularity and healthy cholesterol levels. Changing refined carbohydrates like white rice to complex sources like brown rice is one simple approach to increasing the amount of whole grains in your diet.
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7. Seeds and Nuts
Seeds and nuts are the most simple and healthy magnesium-rich foods that can also provide several health benefits.
It is well known that certain seeds, such as chia, and flax, are high in magnesium. However, the greatest concentration of the mineral is found in pumpkin seeds. A 28-gram serving of pumpkin seeds, which contain 168 mg, is an especially good source. This fulfils an astounding 40% of the daily need for magnesium. Additionally, seeds have antioxidants in them that shield your cells from damaging free radicals generated during metabolism.
Nuts like peanuts, cashews, and almonds are not only a nutritious snack, but they are also a great source of magnesium. Almonds contain 80 milligrams per ounce or roughly 20% of your daily recommended intake. An ounce of cashews contains 74 mg of magnesium, while two tablespoons of peanut butter provides 49 mg. Nuts also have anti-inflammatory properties that are good for the heart.
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8. Tofu
Tofu being a popular source of Protein is also rich in Magnesium. A 100-gram serving of tofu contains 50mg of Magnesium which is about 15% of the Daily Value (DV) for magnesium, making it a good source of magnesium.
Bean curd, another name for tofu, is created by pressing soybean milk into soft, white curds. Because of its high protein level, it is a staple item in vegetarian diets. Eating tofu and other soy products may also lower your chance of stomach cancer and shield the artery-lining cells in your body.
9. Leafy Greens
Dark, leafy greens, contain a lot of nutrients, especially magnesium. Kale, spinach, collard greens, turnip greens, and mustard greens are leafy greens that are high in magnesium. One cup (180 g) of cooked spinach, for example, contains 158 mg of magnesium, or 37% of the DV.
A magnesium deficiency can be prevented by consuming a lot of dark leafy vegetables at extremely low-calorie counts. Additionally, leafy greens are full of health-promoting plant components that help shield your cells from harm and may lower your chance of developing cancer.
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10. Banana
True to their nutritional value, bananas are a magnesium-rich food. A medium-sized banana has about 32 milligrams of magnesium, while a giant banana has 9% of the daily value. Bananas are a convenient and accessible way to boost your magnesium intake, making them a valuable addition to your diet. Furthermore, fibre, manganese, vitamin B6, and vitamin C are found in bananas.
However, since bananas contain more sugar and carbohydrates than most other fruits, it’s important to be careful and pay attention to portions when eating them.
Conclusion:
The benefits of Magnesium rich foods are unmatched and it is important to include it into your diet to enhance your overall nutrition. From leafy greens to nuts and seeds, these dietary choices not only contribute to the recommended daily intake of magnesium but also provide a host of additional health benefits. The amount of magnesium that is advised to be consumed daily depends on your age, gender, and if you are nursing or pregnant. Though food is the finest source, if you take supplements, make sure your doctor approves of the dosage and read the label to find out the level of magnesium in it.
Disclaimer:The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information .
Dr. Navneet Agarwal is an established and highly skilled Diabetology with over 25 years of experience in Diabetology & Obesity. He is well-regarded for his quality and patient-centered diabetes care. Also, keep track of your blood sugar levels with a Doctors’ approved smart glucometer and elevate your healthcare routine.
