Magnesium is one of the essential elements of the human body. Magnesium-rich foods play a dominant role in regulating the muscles and nerves in our body.
Also, magnesium’ is an ‘essential element for many functions such as controlling blood pressure, controlling blood glucose levels, and producing energy for the body.
Therefore, it is crucial to maintain an accurate level of magnesium’ in our body. Many foods contain high levels of magnesium’. By including such foods in your diet, you can keep your body from losing magnesium levels.
The recommended daily allowance magnesium intake for an adult woman is 360mg and, the recommended daily allowance magnesium intake for an adult male is 400mg.
The following are the top 14 foods rich in magnesium
Tofu is a fish that is high in magnesium’. You can get about 30mg of Magnesium’ from 100gm of Tofu. Tofu is also a tasty fish.
So you can enjoy it a lot and eat it. It is also an anti-inflammatory food as it contains a lot of protein and amino acids. It also contains calcium and iron. Therefore, by eating it, you get a lot of things that your body needs.
The health benefits of avocados are famous. It helps your body absorb a variety of vitamins from the food you eat quickly.
You are eating a lot of good-foods but, if your body does not absorb its nutrients properly, it will not be of any benefit to your body. Avocados are also a food that can help you solve this problem.
You can get about 29mg of magnesium’ from 100gm of avocados. Therefore, avocados are other magnesium-rich food that you can include in your diet.
Heart disease and diabetes are two diseases that are affecting more and more people today. These are two diseases that most people are afraid of coming to them.
But whole grains are a diet rich in magnesium’ which helps prevent both of these diseases. Also, whole grains contain protein, fiber, vitamin B, and antioxidants.
Therefore, whole grains are one of the foods that you can include in your daily diet. You can get about 78mg of magnesium’ by consuming 100gm of Wholegrains.
Therefore, whole grains are one of the best magnesium-enriched food that you can include in your diet.
Seeds help lower blood pressure, blood sugar, and bad cholesterol and are high in magnesium levels. It also contains a lot of fiber.
Pumpkin seeds are the most magnesium-rich of the Seeds. About 592mg of magnesium’ is available in 100gm of pumpkin seeds. The recommended daily intake of Seeds is 200 calorie serving (about 2-tablespoons).
5- Dark Chocolate
Dark chocolate is another food that is high in magnesium’. You can get 64mg magnesium from 28gm dark chocolate. Dark chocolate is a food that gives a lot of benefits to the body.
Dark chocolate is rich in antioxidants. It can help lower your blood pressure and improve blood flow. It can help improve your brain function and prevent heart disease.
Therefore, dark chocolate is a magnesium-rich food that can be included in your diet.
Spinach is good food that can help you fight cancer. Also, spinach is one of the best medicine for weight loss. Also, regular spinach can keep your body and mind relaxed at all times.
Approximately 157mg of magnesium’ is acquired from one cup of cooked spinach. Therefore, spinach is one of the best foods to include in your diet
Tuna is one of the best fish in the world. It is a fish that has the highest omega3 fatty acids. Therefore, Tuna is one of the best foods for your heart health.
The omega3 fatty acids contained in tuna fish help reduce bad cholesterol in your body.
You get 44mg magnesium from 100gm Tuna fish. However, studies show that eating this fish every day is not very good for the body.
The best method is to take 85 to 140 grams 2 or 3 times a week. So, of course, you can include this in your diet.
8- Brown rice
Brown rice is very healthy food. Brown rice is high in fiber. It is high in fiber, which helps in lowering blood cholesterol. Eating 100gm brown rice gives you about 43mg of magnesium’.
The antioxidants it contains help reduce the damage to your cells. Also, brown rice is rich in vitamins and minerals. So, of course, you can include it in your diet.
You can include bananas in your diet if you want to keep your cardiovascular system healthy. That is by the high amount of potassium it contains.
It can prevent many other diseases by controlling your blood pressure. It also includes a very good amount of Magnesium along with potassium.
You get 27mg magnesium from 100gm Bananas. So try to include bananas in your diet.
Almonds are food that helps keep your bones strong and healthy. Almonds are magnesium-rich food. It also contains a lot of vitamin E and potassium.
This helps to control your blood pressure and thus keep your heart health better. It is also a food that helps to make your skin more smooth and shiny. One ounce of almonds contains 80mg of magnesium’.
Potatoes are one of the best antioxidant foods that contain good amounts of magnesium’. Potatoes contain many other nutrients such as vitamin C, B6, potassium, and phosphorus.
You can control your blood sugar by eating potatoes. It is also a food that helps to make your digestion better. You can get 23mg magnesium from 100gm potatoes. Therefore, it is a good idea to include it in your diet.
The next magnesium-rich food is broccoli. Broccoli is a food that helps in weight loss and helps in maintaining blood sugar balance.
You can get about 21gm of magnesium’ from 100gm of broccoli. You can include it in your diet every day as there are no particular side effects. Broccoli is one of the magnesium-rich foods that can be eaten daily.
Of these 14 Foods with magnesium’ nuts is one of the foods with magnesium’. If you roast multiple nuts with a bitty salt in oil and eat 100gm, you will get about 229mg of magnesium’.
That is one of the best foods that can help you ingest small amounts and ingest a large amount of magnesium’. And it’s easy to get. So nuts are the second food on the magnesium-rich foods list.
14- Black beans
Black beans are a magnesium-rich food that you can regularly include in your diet. Black beans are a food that can be included in any diet.
This will help your energy levels to last for hours. It also has a very high magnesium content. Approximately 100gm of black beans contains 171 mg of magnesium. So of course you can include it in your diet.
Magnesium-rich foods benefits
- Improve your energy level
- Decrease chances of depression
- Fight with anxiety
- Lower blood pressure
- Magnesium is an Anti-inflammatory
- Improve your sleep
- Good for your heart health
- Prevent diabetes
Improve your energy level
magnesium-rich foods increase your energy level. One of the main symptoms of our body’s health is to always be energetic. A physically healthy person will always be energetic in whatever they do.
We need good energy to do anything beautiful. We need high levels of energy, especially when we need to exercise to maintain the health of our body.
Therefore, one of the first benefits of including magnesium-enriched foods in your diet is to increase your energy level.
Decrease chances of depression
Depression is a very dangerous condition of the mind. Depression is a stage in which one should never reach one’s mind. We see so many people who are isolated and withdrawn from everything.
Sometimes depression can be the cause. This may be due to some loss in life or thoughts of one’s shortcomings.
The mind, as well as the body, needs good strength to overcome such situations and not to stumble in such situations. You can achieve this by eating foods with magnesium.
Fight with anxiety
Anxiety is a major problem that affects many people just like depression. We live in a time when even young children are showing signs of anxiety. This is mainly due to changes in our lifestyle.
Often we have no control over our minds. It is in such situations that we also have anxiety. Incorporating magnesium-rich foods into your diet will give you the ability to control your mind.
If you can control your mind you can achieve anything in life.
Lower blood pressure
Eating magnesium-rich foods can help lower your blood pressure. Lowering blood pressure is a very important thing. That way you can get rid of a lot of diseases.
One of the best ways you can do this is to eat plenty of magnesium-rich foods. So if you are a high blood pressure patient or want to keep your blood pressure in balance then definitely try to follow a magnesium-rich diet.
Magnesium is an Anti-inflammatory
Magnesium is anti-inflammatory. Therefore, by eating a lot of magnesium-rich foods, you can get rid of problems like obesity and chronic diseases.
Often you have problems like obesity or chronic disease due to inaccurate magnesium levels in your body. Therefore, you can achieve all these by adding magnesium foods to your diet.
Improve your sleep
By eating foods with magnesium you can get rid of all anxiety and stress and thereby calm your mind and get good sleep. Magnesium plays a major role in improving the nervous system in your body.
The deficiency of magnesium in your body can significantly reduce your sleep and lead to diseases like insomnia. Therefore, try to include more magnesium-enriched foods in your diet to improve your sleep.
Good for your heart health
Heart disease is one of the most common diseases in the world today. 48 percent of all adults in the United States have some form of cardiovascular disease, according to the latest statistics.
So of course you should try to include magnesium-containing foods in your diet. This is because magnesium plays a vital role in improving the health of your heart.
We live in a time when diabetes has become a common disease. More than 10 million new cases are reported in India every year. magnesium helps regulate your blood sugar level.
So if you are a diabetic, the best natural way to reduce it is to eat plenty of natural magnesium foods.
Magnesium-rich foods and anxiety
magnesium-rich foods can help reduce your anxiety. Anxiety is an important problem that many people face today. Foods that contain magnesium can help reduce your stress level and keep you calm.
Anxiety can come to a person for many reasons. Some people have genetic symptoms of Anxiety. For others, it may be the circumstances in which they live.
Just as important is the lack of nutrients in the diet. This can happen even if you do not have enough nutrients in your diet.
Therefore, try to include more magnesium included foods in your diet. You can reduce your anxiety level by increasing the amount of magnesium in your diet.
Magnesium-rich foods and sleep
Are you a person who suffers from insomnia? Sometimes the cause is magnesium deficiency. There is a strong link between magnesium and your sleep.
Whether you have a problem waking up from time to time after starting sleep or not getting enough deep sleep, it often helps because your body does not have enough magnesium.
So, of course, if you try to include more magnesium content foods in your diet, you will get a more comfortable sleep.
Magnesium-rich foods during pregnancy
Magnesium-rich foods are very important for the health of the pregnant mother and the unborn child during pregnancy. By eating a lot of magnesium foods during pregnancy, the unborn baby will gain the weight it needs.
For pregnant women aged 19-30 years, 350 mg/day is the recommended dietary intake (RDI). The RDI is 400 mg per day for pregnant women aged 18 years and 360 mg per day for pregnant women aged 50 years.
Magnesium-rich foods daily intake
No matter how many healthy foods there are, eating too much is not good for the body. The same is true of magnesium.
In the case of magnesium, the recommended dietary intake for an adult man is 400mg and 310mg a day for adult women. Eating more than this amount a day is never good for the body. (1)
Magnesium is an essential element of our body. Magnesium plays an important role in keeping our body healthy. Incorporating plenty of magnesium-rich foods into your diet is one of the natural things you can do to get rid of the major problems that many of us face today, anxiety and stress.
It also has many other benefits such as lowering blood pressure, preventing diabetes, and improving heart health. Therefore, eating a lot of magnesium-rich foods is good for both your mind and body. Above I have given you the best 14 magnesium-rich foods that you can include in your diet.