Magnesium-Rich Foods to Boost Your Health

The Ultimate List of Magnesium-Rich Foods for Better Health

Magnesium is one of the essential minerals that play a vital role in various bodily functions. This inorganic compound is highly needed for nerve transmission, muscle contraction, and maintaining a healthy bone density. 

When a person includes more foods high in magnesium, they can have better energy levels, better health, and reduced muscle cramps. Despite the importance of the food, many people underestimate it and do not take appropriate meals high in magnesium. 

This blog will deal with the foods that provide you with the daily dose of magnesium that you need for normal body functioning. 

Why is Magnesium Important?

As per Medline, magnesium foods are needed in our body for more than 300 biochemical reactions. Additionally, it is responsible for maintaining the normal functioning of the muscles and immune function. It also aids in the production of the energy and protein levels of the body and supports a healthy immune system. Particularly, magnesium is needed for three essential activities of the cell, they are: 

●Energy production
●Oxidative phosphorylation
●Glycolysis

Additionally, it also plays a key role in the development of bone and the synthesis of DNA, or RNA. Therefore, magnesium-rich foods play a key role in ensuring that all the essential physiological functions of your body are performed properly. 

An adult body contains 25 grams of Magnesium, with 50-60% in the bones and the rest in the soft tissues. Less than 0.75 mmol/L might indicate a risk of hypomagnesemia in an adult's body. Thus, magnesium foods are essential for the human body to perform naturally. Now, let us explore which foods can help you meet your daily magnesium needs.

What Foods are Rich in Magnesium?

Magnesium is one of the essential macronutrients that we need for proper body functioning. Some of the magnesium-rich foods that are available for a person to use and derive nutrients are: 

Foods  Nutritional Benefits and Recommendations 

Green and leafy vegetables - Green and leafy vegetables are one of the best sources of magnesium. One cup of boiled Spinach contains 157 mg of magnesium. Kale and Swiss Chard are other well-known magnesium-rich foods. Green vegetables are packed with vitamins and antioxidants, which is a great addition to your diet. 

Beetroots are one of the best foods high in magnesium and potassium. This combination of potassium and magnesium is also helpful for reducing inflammation. 

Nuts and Seeds -  Almonds, cashews, and pumpkin seeds are the best food high in magnesium. A handful of Almonds supply around 20% (76 mg) of your recommended dose of magnesium.

Pumpkin seeds are also very much concentrated with magnesium and contain around 150 mg of magnesium in just an ounce of their weight. 

Legumes  - Legumes like black beans, lentils, and chickpeas are not only rich in protein and fibre but also fall as foods rich in magnesium. A cup of cooked black beans (172 grams) provides around 120 mg of magnesium, which is an excellent choice for vegetarians and vegans. 

120 mg of magnesium is around 30% of a person's daily intake for adults. 

Whole Grains -  Whole grains are one of the best foods high in magnesium as they contain, on average, 117 mg of Magnesium per 100 grams of whole flour. However, the white all-purpose flour only contains 22 mg per 100 grams of it. 
 

A cup of cooked quinoa also contains 118 mg of magnesium, and being an adult, you should aim for 310-420 mg per day, depending on your sex and age. 

Avocados  - These are an exceptional source of healthy fats and are considered the best source of foods with magnesium. A medium-sized avocado contains 58 mg of magnesium, which is 14% of the daily needs. 

These avocados are also rich in potassium, Vitamin B, and Vitamin K. Unlike many of the foods, they are high in fat (especially healthy monounsaturated fats, which are good for the heart). 

Fishes -  Fish emerges as one of the best foods high in magnesium, along with omega-3 fatty acids. For instance, fatty fish like mackerel and halibut typically contain more magnesium than leaner or low-fat fish varieties. 

Tuna and Mackerel as fish provide around 97 mg of Magnesium per 100-gram serving. Apart from that, some other fish, like pollock, salmon, and halibut, also contain a lot of magnesium content. Making them one of the best magnesium foods for a person to try. 

Tofu - Tofu is one of the staple foods for vegans and vegetarians due to their high protein content. It is made by pressing soybean milk into soft white curds, also known as bean curd. This is known to be one of the foods rich in magnesium, which you can eat frequently. 

A 100-gram serving of Tofu contains 35 mg of magnesium, which is 8% of the daily requirement. Thus, Tofu easily answers your question about what foods contain magnesium. 

Fruits - One medium banana contains around 32 mg of magnesium, which can provide your daily dose of magnesium. Papaya, on the other hand, contains 33 mg of magnesium. If you are fond of berries, however, blackberries (1 Cup) provide 29 mg of magnesium. 

Do note that you need to have two servings of fruit per day as a part of your healthy diet. This is one of the top answers to vegans regarding what foods are rich in magnesium. 

Dark Chocolate - Dark chocolate is one of the best sources for your body to get magnesium. 70-85% of dark chocolate provides around 64.6 mg of Magnesium, which is a good source, as per the USDA. 

Dark Chocolate is one of the great foods rich in magnesium that you might take to reach your daily magnesium needs and antioxidant capabilities. This is one of the answers to the question of what food is highest in magnesium.

Greek Yoghurt - A regular 6 ounces of Greek Yoghurt contains around 18.7 mg of magnesium. Making it one of the best sources of magnesium and protein that channelises an active and healthy body. Yoghurt is known to help with weight loss as it is fat-free and helps you achieve your ambition to consume fewer calories. 

This falls under the magnesium-rich foods that you can use for your body's growth. 

Apart from the list above, if you are searching for a regular food that has enough magnesium in it, go for potatoes (with skin). These unskinned potatoes contain anywhere in the range of 46-48 mg of Magnesium for your dietary intake. 

Spinach is also another great source of magnesium-rich foods which helps in raising the magnesium levels of your body appropriately. 

How to Plan a Magnesium-Rich Diet for Your Daily Life?

If you are planning to incorporate magnesium-rich food into your diet, then it is not going to be difficult. A few simple ways to make it work are as follows:

1.Start your day with whole grains, like oatmeal and quinoa, to get a magnesium boost in the morning. 
2.Keep almonds and pumpkin seeds for a handy and quick nutrient-rich snack on the go. 
3.Add leafy green salads and snacks to get magnesium during the day and infuse it into your diet. 
4.Avoid processed foods and whole foods, as processed foods are nutritionally less enriching. Whole foods, on the other hand, contain extensive amounts of magnesium, making it a relevant choice for people. 

Final Words

Our body needs to derive nutrients from foods high in magnesium as it is a vital macronutrient. This macronutrient is needed for many physiological processes of our body and establishes relevance for people to seek answers to what foods are rich in magnesium.

Magnesium is needed in an adult body for improving energy levels, supporting bone health, and preventing chronic conditions. Next time you are looking for food in your local store, please make sure to check the levels of magnesium content in your body.