What are the Best Foods High in Magnesium?

Did you know that magnesium is involved in over 300 biochemical reactions in your body? From keeping your heart to calming your mind. There are also certain foods high in magnesium. However, most of us are unaware of those foods. But this blog provides a comprehensive guide on why magnesium is important and what the top food sources of magnesium are.

Why is magnesium important for our body?

Magnesium is a mineral that plays a crucial role in numerous body functions. Your nerves and muscles cannot communicate with one another if you have magnesium deficiency. Most importantly, our bodies are unable to produce magnesium on their own. The amount of magnesium required for each individual depends on age and gender. 

• Age 14 to 18:  Male= 410mg & Female= 360mg
• Age 19 to 30:  Male= 400mg & Female= 310mg
• Age 31 to 50+: Male= 420mg & Female= 320mg

Top 5 Foods High in Magnesium

Magnesium is found in both animals and plants. However, most people don’t reach the daily value of magnesium. But you can meet your daily needs by consuming foods high in magnesium. Foods high in magnesium include dark chocolates, avocados, nuts, grains, leafy green vegetables, and dairy products.

1. Avocados

Avocados are an incredible source of magnesium. One medium avocados contain 58mg of magnesium which is 14% of daily value (DV). Additionally, avocados are high in other vitamins including potassium, vitamin B, and vitamin K. They also contain fatty compounds that are good for cardiovascular health. 

2. Nut and Grains

Nuts and Grain are good sources of magnesium. Nuts that are high in magnesium include Almonds and cashews. For example, 20g of cashew contains 83mg of magnesium which is 20% daily value. Additionally, Magnesium is abundant in most whole grains such as wheat, oats, and barley. For instance, white, all-purpose flour has 22 mg of magnesium per 100g. 

3. Leafy Green vegetables

Foods High in Magnesium also include Leafy green vegetables such as spinach, swiss chard, and mustard greens. These vegetables have a significant amount of magnesium. They are not only low in calories but also packed with vitamins and minerals. For instance, One cup of cooked spinach contains about 157 mg of magnesium.

4. Dark Chocolate

Dark chocolate is an excellent source of magnesium and iron. It is considered a sweet fix for your magnesium deficiency. For instance, a 100 g serving of dark chocolate contains up to 228 mg of magnesium. However dark chocolate is also beneficial for heart health as it contains flavonols which are powerful antioxidants. 

5. Dairy Products

Dairy products such as milk, cheese, eggs, and yogurt contribute notably to dietary magnesium. For instance, a medium yogurt bowl contains 29 mg and the standard cup of milk contains 25 mg of magnesium. And, cheese also contributes moderate amounts of magnesium, with certain varieties offering approximately 7 mg per ounce.

How does Magnesium affect our routine?

Magnesium is the gatekeeper for NMDA receptors, essential for memory, learning, and normal brain development. It keeps overstimulating nerve cells from killing them and possibly damaging the brain. Additionally consuming foods high in magnesium affects our routine in several ways

• Reduce the risk of heart diseases
• Enhance Sleep Quality 
• Maintain a healthy heartbeat
• Reduce symptoms of depression and anxiety
• Fight against migraine

Magnesium deficiency symptoms

Fatigue, weakness, nausea, vomiting, and appetite loss are early indicators of magnesium shortage. However, when the magnesium deficiency increases it worsens the effect by causing numbness, tingling, muscle contractions and cramps, abnormal heartbeats, and mood swings can occur.

Should I take magnesium supplements?

The majority of people obtain more than enough magnesium from their diet and do not require supplements. Because excessive amounts of the mineral can be harmful to health. However, as we age, our bodies can no longer create enough vitamins and minerals, thus one of the best ways to minimize magnesium deficiency is to take supplements.

FAQ

How can I get 100% magnesium daily?

100% of magnesium can be obtained by eating supplements and foods high in magnesium. Magnesium foods include avocados and leafy green vegetables such as Spinach, Almonds, Cashews, Milk, yoghurt, Fish, and meat.

How can I raise my magnesium levels quickly?

To boost your magnesium level consume foods high in magnesium, such as whole grains, leafy greens, nuts, seeds, and dairy products. Additionally, you can take magnesium supplements under the supervision of a healthcare professional. For instance, the Maca Vit forte supplement is a rich source of magnesium.

What is the best magnesium supplement to take?

Recommended forms of magnesium supplements include magnesium oxide, magnesium citrate, and magnesium lactate, which the body may absorb more readily than other types of magnesium supplements.