Maintaining a healthy lifestyle is a goal for everyone. One of the key elements that may help you in your journey to a healthy lifestyle can be Magnesium. Wondering how? Go on reading this article and explore the bounty of magnesium-rich foods for a healthy lifestyle. Discover what is magnesium, which foods are rich in magnesium, how much magnesium is in your food, what are the benefits of eating magnesium, what are the benefits of eating magnesium, what are the signs of low magnesium, and how can you raise your magnesium levels quickly.
What is Magnesium?
If you talk scientifically, Magnesium is a chemical element with the symbol Mg and atomic number 12. It is a shiny grey solid and is an alkaline earth metal. Magnesium is the eighth most abundant element in the Earth's crust and is essential for all living cells. Complications apart, Magnesium is a crucial mineral for human health. It's involved in hundreds of chemical reactions in your body and helps you stay healthy, but many individuals don't get the 400 mg recommended daily intake (RDI). In the human body, magnesium is involved in more than 300 enzyme processes. Magnesium supports the immune system, regulates blood pressure, and aids in the function of muscles and nerves.
Which Foods Are Rich In Magnesium?
Talking about foods that are rich in Magnesium, you may want to know them in detail. And here you go:
Nuts are both nutritious and delicious. Almonds, cashews, and Brazil nuts, as well as peanuts, are particularly high in magnesium. Most nuts are also high in fibre and monounsaturated fat, which has been demonstrated to help people with diabetes lower their blood sugar and cholesterol levels. Peanuts are good for one’s heart, have anti-inflammatory properties, and can also help in reducing weight if one has them as snacks.
Peas, chickpeas, beans, lentils, and soybeans, all are legumes. Legumes are also a good supply of potassium and iron, as well as a good source of protein for vegetarians.
As tofu has a high content of protein in it, it is something that is often eaten in vegetarian diets. In addition, one serving of tofu contains 10 grammes of protein and 10% or higher of the recommended daily intake for calcium, iron, manganese, and selenium.
Avocados have higher vitamins, nutrients, and potassium (vitamins B & K). They also have very high fat, i.e. heart-healthy monounsaturated fat, not like other fruits. Avocados are also an excellent source of fibre, which means they can keep you fuller for a longer time- ultimately helping you in your weight loss journey. Fibre accounts for 13 of the avocado's 17 grammes of carbs, making it a low-carbohydrate food.
Dark chocolate is both nutritious and tasty. Dark chocolate is also high in iron, copper, and manganese, as well as prebiotic fibre, which nourishes the good bacteria in your stomach. It also has high antioxidants and could be a good thing for you.
Dark chocolate is especially good for your heart because it includes flavonols, which are potent antioxidants that keep "bad" LDL cholesterol from oxidising and attaching to the cells that line your arteries.
Choose a dark chocolate bar that contains at least 70% cocoa solids to reap the full advantages of dark chocolate. Incorporating dark chocolate into your diet is one of the best and most effective ways to reduce belly fat.
Seeds are extremely nutritious. Magnesium is abundant in many foods, including flax, pumpkin seeds, and chia seeds. Pumpkin seeds are also high in iron, monounsaturated fatty acids, and omega-3 fatty acids. Antioxidants are also present, which protect your cells from the damaging free radicals produced during metabolism.
Barley, oats, and wheat are some of the grains, and so are quinoa and buckwheat (pseudocereals). Many minerals, including magnesium, are abundant in whole grains. Traditional grains like corn and wheat are lower in protein and antioxidants than pseudocereals like buckwheat and quinoa.
Green Leafy Vegetables
Leafy greens are incredibly nutritious, and many of them are high in magnesium. Spinach, mustard greens, turnip greens, kale, and collard greens are those vegetables which have very high magnesium. Moreover, they have very high manganese, iron, and vitamins. Leafy greens also include several beneficial plant components that help protect your cells from damage and may lower your risk of cancer.
Bananas have very high potassium content (most known for this), and hence reduce the risk of heart disease and lower blood pressure. They also have fibre, manganese, vitamin B6, and vitamin C. Because ripe bananas contain more sugar and carbohydrates than most other fruits, they may not be suitable for diabetics. Unripe bananas, on the other hand, have a lot of resistant starch, which isn't digested and absorbed.
How Much Magnesium Is In Your Food?
For adult men, the recommended daily requirement of magnesium is 400–420 mg, and for adult women, it is 310–320 mg. If you’re looking for magnesium-rich foods, here are some options:
Almonds (roasted): 1 ounce (oz) = 80 mg of magnesium 2
Cashews (roasted): 1 oz = 72 mg of magnesium 2
Flaxseed (whole): 1 tablespoon = 40 mg of magnesium 2
Peanuts (dry roasted): 1 oz = 49 mg of magnesium 2
Pumpkin seeds (hulled, roasted): 1 oz = 150 mg of magnesium 3
Chia seeds: 1 oz = 111 mg of magnesium 2
Black beans (boiled): 1/2 cup = 60 mg of magnesium 3
Edamame (cooked, prepared): 1/2 cup = 50 mg of magnesium 3
Lima beans (cooked): 1/2 cup = 40 mg of magnesium 3
Quinoa (cooked): 1/2 cup = 60 mg of magnesium 3
Shredded wheat (plain, unfrosted): 1 cup = 56 mg of magnesium 3
Milk (nonfat): 1 cup = 24 to 27 mg of magnesium 3
What Are the Benefits of Eating Magnesium?
Now that you are injected with a lot of information about magnesium, trust us, you wouldn’t want to miss the benefits of magnesium. Here are a few benefits of magnesium for your health:
- Produces energy
- Supports stress management
- Regulates chemical reactions
- Regulates blood sugar levels
- Boosts athletic performance
- Helps regulate the accurate amount of other minerals like zinc, calcium and potassium
- Keeps blood pressure normal
- Keeps bones strong
- Promotes better sleep
- Supports stress management
What Are The Signs of Low Magnesium?
Now that you know how important is magnesium for overall health. You are probably aware that low levels of magnesium may cause some negative effects. Low magnesium can cause several symptoms, including headaches, numbness or tingling, restlessness, sleep problems, teeth grinding, sensitivity to noise, growing pains, stiffness, nausea, vomiting, weakness, decreased appetite, fatigue, constipation, and muscle spasms or twitching. Osteoporosis, type 2 diabetes, and high blood pressure can all be made more likely by low magnesium. Deficiency is also more likely in people who have an alcohol use disorder.
How Can I Raise My Magnesium Levels Quickly?
You must consult a healthcare provider before making any major dietary changes or supplementation if you believe your magnesium levels are low and you wish to raise them as soon as possible. They can advise you on the best course of action based on your unique medical requirements. Nonetheless, the following broad approaches could aid in increasing magnesium levels:
- Increase your intake of magnesium-rich foods, such as leafy green vegetables (e.g., spinach, kale), nuts and seeds (e.g., almonds, sunflower seeds), whole grains, legumes, and fish.
- Try magnesium supplements
- Add Epsom salt to your bath
- Use magnesium oil for the skin
- Limit the intake of alcohol and caffeine
- Stay hydrated
Why Should People Eat Food Rich in Magnesium?
It is recommended to eat magnesium-rich food as it has several health benefits including improved exercise performance, reduced risk of depression, lower blood pressure, reduced inflammation, and prevention of migraine and PMS symptoms.
What Foods Should I Avoid With Magnesium?
Foods that interfere with magnesium absorption include non-fermentable or insoluble fibre, such as whole grain, bran and seeds, foods high in phytates, like whole flours and grains, bran, the hulls of seeds and nuts, and un-sprouted beans and soy. Foods high in oxalates, such as spinach, leafy greens, nuts, tea, coffee and cacao, phosphoric acid-containing sodas, which form phosphates that bind to magnesium and calcium, cow’s milk, which contains high amounts of phosphorous that also bind to magnesium and calcium, coffee and tea, which have diuretic effects that increase magnesium secretion via the urine are also advised to avoid.
What Common Foods Are Rich in Magnesium?
Some common foods that are rich in magnesium include legumes, dark green leafy vegetables, nuts, seeds, whole grains, fish, poultry and beef.
Incorporating magnesium-rich foods into your daily diet is a simple yet powerful way to enhance your overall well-being. By exploring the bounty of magnesium-rich foods featured in this blog post, you have the opportunity to make informed choices that contribute to a healthier lifestyle. Embrace the delicious variety of nuts, seeds, leafy greens, and whole grains to ensure you're meeting your magnesium needs. Your body will thank you with increased vitality, improved sleep, and a strengthened foundation for long-term health.
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