10 Healthy Foods Rich In Magnesium

Several ingredients contain magnesium, which is a multi-benefit nutrient.

Few people are really aware of the importance that magnesium has for our health. It is essential for almost all the functions and tissues of our body. In short, it is necessary for the proper functioning of the immune system, prevents inflammation and could even reduce the risk of having a heart attack.

Research from Harvard University found that daily magnesium consumption reduces the chance of developing diabetes by 33%, and other research has even concluded that it helps reduce depression and migraines.

Although there are supplements of this mineral on the market, experts conclude that it is preferable to get magnesium naturally through the diet. In this article you will find 10 foods that are high in magnesium.

Problems with poor magnesium intake

Magnesium is a mineral that the body needs to function properly, as it  is essential to have higher levels of energy and strength, regulate blood sugar and is key in different chemical reactions that occur in the body.

It is also necessary to maintain the correct level of other minerals such as calcium, potassium and zinc. The heart, muscles or kidneys demand this mineral to function efficiently, and magnesium also contributes to the proper development of teeth.

The body can be seriously affected if the level of magnesium in our body is deficient. This can cause:

  • Gastrointestinal diseases such as irritable bowel syndrome, Crohn’s disease, and celiac disease
  • Diabetes
  • Kidney disease
  • Stomach viruses that cause vomiting and diarrhea

Additionally, drinking too much alcohol or caffeine on a frequent basis can also negatively affect magnesium levels.

Recommended amount of magnesium

The National Institute of Health of the United States recommends the daily consumption of magnesium in these proportions

  • 1-3 years: 80 mg
  • 4-8 years: 130 mg
  • 9-13 years: 240 mg
  • Males 14-18 years: 410 mg
  • Women 14-18 years: 360 mg
  • Males 19-30 years: 400 mg
  • Women 19-30 years: 310 mg
  • Men +31 years: 420 mg
  • Women +31 years: 320 mg

Magnesium is found naturally in different foods. Although magnesium deficiency is rare, many people do not get enough of this mineral in their diets.

However, the average adult can only get 66 percent of the recommended daily allowance for magnesium in their normal diet, largely from the amount of processed foods we eat.

Magnesium rich foods

The following 10 foods are some of the best natural sources of this mineral. Incorporate them into your diet if you want to increase your magnesium intake.

1. Whole wheat

All whole grain products are a great source of this mineral, however, wheat wins the game. In 100 grams of whole wheat flour there are 167 mg of this mineral. You can consume it in a delicious pasta salad, on whole wheat toast or with rich cereals for breakfast.

2. Spinach

Spinach is best known for its high iron content, but it is also a food rich in magnesium. 100 grams of this vegetable contains 79 mg of magnesium. For their consumption, you can boil them and consume them with potatoes and a piece of meat or fish, or, if you prefer, you can add some raw spinach leaves to a healthy salad.

3. Quinoa

Quinoa is an ancestral cereal that has a great flavor and contains a high amount of proteins of great biological value, but this rich cereal also contains magnesium. In a cup of cinchona you can find 118 mg of magnesium.

4. Almonds

Almonds are a healthy snack that, in addition to being high in vitamin E, are rich in magnesium. An ounce of this food provides 20% of the recommended daily amount of magnesium, that is, 80 mg.

5. Tofu

Tofu is a high protein food and one of the best alternatives for people who do not want to eat meat or fish. Half a cup of this product contains 37 mg of magnesium.

6. Black beans

Black beans have great health benefits and are delicious too. Without a doubt, a great source of fiber and also magnesium. Half a cup contains 60 mg of this mineral. So they are not only ideal for their great taste, but because they will bring you benefits in many ways.

7. Edamame or soy beans

Edamame is the name given to soybean pods that are boiled in salted water and served whole. They taste great and half a cup of this food contains 50 mg of magnesium. It can be eaten as a “dip”, in a salad or with rice.

8. Avocado

Avocado is a food rich in a type of unsaturated fat called monounsaturated, so its consumption has great value for our health. But avocado is also rich in magnesium, and  1/2 cup of this food is 184 calories and 33 mg of this micronutrient, 9% of the recommended daily amount.

9. Peanut butter

Peanuts are a rich and healthy “snack” if eaten naturally. A delicious option to consume this product is in the form of peanut butter. You can eat it, for example, spread on slices of whole wheat bread to increase the amount of magnesium. Two tablespoons of peanut butter provide 87 mg of magnesium.

10. Dark chocolate

Cocoa is a great source of magnesium. Therefore, you should not feel guilty if you decide to eat a piece of dark chocolate. In addition to its rich flavor, a sugar-free dark chocolate bar provides you with 28 mg of magnesium, that is, 7% of the recommended daily amount. 

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