These 6 Foods Have Particularly High Magnesium Content.
Magnesium is a necessary mineral that has a number of health advantages. It can aid in the metabolism of fats and carbohydrates, the synthesis of proteins and DNA, the lowering of blood pressure, the decreased risk of type 2 diabetes, and the prevention of osteoporosis. The element is essential for better bone and heart health.
Magnesium is only ingested by food in the human body. About 60–70% of the 20–25 grams of magnesium that an adult human body possesses is contained in the bones. The Indian Council for Medical Research recommends 340 mg of magnesium for men and 310 mg for women per day.
Muscle spasms, an elevated risk of heart disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction can all result from a magnesium deficit. In contrast, taking too much magnesium might make you sick as your body tries to get rid of the excess.
Magnesium can be found in a variety of nutrient-dense foods, including whole grains, nuts, seeds, legumes, as well as a number of fruits and vegetables. Magnesium is a very important mineral. Despite the fact that it supports hundreds of chemical reactions in your body and fosters wellness, many people don’t consume enough of it.
A dietary deficiency is uncommon in healthy people. However, chronically low intakes or considerable losses of the mineral due to certain illnesses, such as alcoholism, Crohn’s disease, celiac disease, intestinal surgery, and/or the use of specific medicines, can cause a magnesium shortage. However, eating meals high in magnesium will make it simple for you to meet your daily needs. We include foods that are high in magnesium in this article.
Magnesium: Why Is It Important?
Magnesium performs a variety of crucial tasks. If you’re an athlete, you probably already know that magnesium helps cells produce and transmit energy, which results in more energy. Additionally, it is essential for both relaxing and contracting muscles.
Magnesium aids in the proper operation of numerous bodily enzymes and contributes to the synthesis of protein. It promotes heart health, controls blood pressure, and aids in the body’s production of disease-preventative antioxidants.
Notably, magnesium is necessary for the production of glutathione, a vital antioxidant. Additionally, glutathione is crucial for your immune system’s ability to protect immune cells and support their optimal performance.
Fatty Fish
Increase your intake of magnesium, vitamin D, and omega-3 fatty acids by include seafood like mackerel, salmon, halibut, and tuna in your diet. The American Heart Association (AHA) suggests eating fish at least twice (two servings) every week, preferably fatty fish like salmon and albacore tuna. A 3-oz filet of cooked farmed Atlantic salmon has 25.5 mg of magnesium, according to the USDA, bringing you closer to your daily magnesium need.
Additionally beneficial to mental health, eating fish According to a previous study, there may be a correlation between eating a lot of fish and having less mental health conditions like depression.
Beans, black
Black beans, which are regarded as both a carbohydrate and a protein, are also rich in fiber and a strong source of amino acids (which create proteins). 120 milligrams (30 percent DV) of magnesium are present in one cup (or 172 grams) of cooked black beans.
Black beans are very nutrient dense and one serving has over 20% of the Daily Value for folate, manganese, thiamine, phosphorus, and iron.
According to a study, eating black beans in a typical Western meal enhances antioxidant levels while regulating insulin release. Black beans provide a good carbohydrate source for anyone who has a form of resistance to insulin (the hormone that lowers blood sugar), such as people who are prediabetic or who have diabetes, due to their capacity to deliver “time released” energy in the form of starches.
Since dry beans might take a while to prepare, most people opt to use precooked, canned beans instead. To prepare black beans from scratch, you must set aside time the previous day to soak the beans. However, many people believe that freshly produced beans taste better and maintain their texture longer than those that have already been cooked.
All types of beans contain magnesium, protein, iron, and potassium. Black beans cooked into 1/2 cup serving size provide 60 mg of magnesium. Black beans are a great addition to grain bowls or vegetarian nachos since they are high in antioxidants, fiber, and folate.
Nuts
Magnesium is abundant in wholesome foods like almonds, cashews, and peanuts. 80 mg, or about 20% of the daily need, can be found in one ounce of almonds. 49 mg are present in two tablespoons of peanut butter and 74 mg are present in one ounce of cashews. These toasted nuts can be used to a variety of dishes for extra texture and flavor.
You are already aware that nuts are a fantastic source of protein, fiber, and good fats. They also contain a respectable amount of magnesium. 20 percent of your RDA for the mineral is provided by one ounce of almonds. Other excellent choices for a snack high in magnesium are cashews and Brazil nuts. Just be mindful of your portion sizes as nuts can be high in calories.
Almonds, cashews, and other nuts are excellent suppliers of magnesium. For instance, 82 milligrams of magnesium are present in 28 grams of cashews, meeting 20% of the daily requirement. Fibre is found in nuts like pistachios and almonds, among others. The majority of nuts also include monounsaturated fats, which help diabetic people control their cholesterol and blood sugar levels.
potato casserole
The humble potato rarely receives the credit it deserves, yet it is a fantastic source of many minerals, including potassium and magnesium. However, how you prepare your potatoes matters. Of course, a basic baked potato provides 11 percent of your DV for magnesium and is better than french fries. Instead of slathering your jacket potato in butter or cream, give it bonus points by topping it with something green like broccoli or arugula.
Spinach
Make one of these quick spinach salads if you’re concerned about your magnesium intake. We enjoy leafy greens in more than just salad since they contain 47 mg of magnesium in just 2 cups of raw leafy vegetables. Anyone who has ever cooked spinach knows that it nearly vanishes in the pan, so you need a lot of raw spinach to make a big difference. Even after being cooked, it continues to provide your diet with a wealth of crucial vitamins and minerals. 78 mg of magnesium are present in 1/2 cup of cooked spinach. For more simple ways to add the magnesium-rich food to your diet, look at these nutritious spinach side dishes.
Grains
You should base your meals on starchy carbs, such as whole grain pasta, rice, or bread, according to the USDA’s dietary recommendations for 2020–2025(opens in new tab). Since the full unprocessed kernel is present in whole grains as opposed to just a portion, as is the case with refined white grains, whole grains are an excellent source of fiber. They typically include more magnesium as a result than their refined cousins. with a breakfast high in magnesium, swap your white toast with some whole grain toast spread with nut butter.
Increasing your daily magnesium intake is simple when you eat whole grains.
They are readily available food sources that can provide any meal an extra mineral kick. Whole grains, as opposed to processed grains, contain the full grain kernel, including the bran, germ, and endosperm.
Buckwheat (221 mg), bulgur (33 mg), wild rice (32 mg), whole oats (24 mg), and wholemeal wheat flour (103 mg) are examples of whole grain varieties.
One of the simplest ways to incorporate them into your diet is to replace any product that contains refined grains with a whole grain alternative, such as whole grain flours, pastas, and cereals.
Refined varieties won’t leave you feeling full and content after eating. Instead, make room for whole grains on your plate for lunch and supper and include them permanently into your list of meals high in magnesium.
It’s more important to make positive changes to your diet over time to boost the amount of vitamins and minerals you’re giving your body. This doesn’t mean you should cut anything out of your diet.