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Magnesium Rich Foods

a bowl of magnesium rich foods

Magnesium Rich Foods

    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).

    What are the signs of low magnesium?

    • acute or chronic diarrhoea 
    • some treatments, such as chemotherapeutic drugs 
    • bypass surgery for the stomach

    Magnesium deficiency is linked to diseases like diabetes, poor absorption, persistent diarrhoea, and celiac disease. Deficiency is also more likely in people who have an alcohol use disorder.

    Magnesium deficiency symptoms

    • Muscle cramps and twitches
    • Problems with mental health
    • Osteoporosis
    • Muscle weakness and fatigue
    • Blood pressure that is too high
    • Asthma
    • Irregular heartbeat

    How can I raise my magnesium levels quickly?

    Magnesium can be found in a variety of meals, both plant and animal-based. Seeds and nuts are the best sources, but whole grains, legumes, and leafy green vegetables are also good options. The magnesium content of 3.5 ounces (100 grammes) of some of the greatest sources is listed below.

    • 279 mg almonds
    • 550 mg pumpkin seeds; 
    • 228 mg dark chocolate; 
    • 176 mg peanuts; 
    • 144 mg popcorn

    These foods also have magnesium in them:

    • sunflower seeds 
    • flaxseed
    • Chia seeds
    • Cocoa
    • coffee
    • cashews
    • hazelnuts
    • oats

    If one eats foods with high magnesium, it can easily fulfil one’s day to day requirements:

    • Nuts

    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 diabetics 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. 

    • Legumes

    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.

    • Tofu

    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

    Avocados have higher vitamins, nutrients, and potassium (vitamin B & K). They also have very high fat, i.e. monounsaturated fat which is heart-healthy, 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. In fact, fibre accounts for 13 of the avocado's 17 grammes of carbs, making it a low-carbohydrate food.

    • Dark Chocolate

    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 flavanols, 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. It's much better if you can get a bigger percentage so that they can reduce your appetite and levels of ghrelin, which is a hormone that stimulates hunger. Incorporating dark chocolate into your diet is one of the best and most effective ways to reduce belly fat.

    • Seeds

    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.

    Furthermore, they are very high in fibre. In fact, fibre accounts for approximately all of the carbohydrates in seeds. Flaxseeds have also been demonstrated to lower cholesterol and may have anti-cancer properties.

    • Grains

    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 a number of beneficial plant components that help protect your cells from damage and may lower your risk of cancer.

    • Bananas

    Banana is amongst the top consumed fruits (tasty for some) in the whole world. Bananas have very high potassium content (most known for this), and hence reduce the risk of heart disease and lowers 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.

    Take Away

    Magnesium is an essential mineral that you may be deficient in Many delectable foods will provide you with all of the magnesium you require. To maintain your health strong and your body satisfied, consume a balanced diet and increase your intake of the items listed above.