Does your diet include magnesium? Are you aware of the importance of magnesium in the diet? Magnesium is an essential mineral required by the body to maintain muscle and nerve function. It is involved in at least 3000 biochemical reactions in the body. It helps to keep the immune system healthy, maintains heart rhythm and builds strong bones.
While magnesium is present in trace amounts in many of the nutritionally rich foods, there are only some foods rich in magnesium.
A deficiency in magnesium can lead to cardiovascular diseases, muscle spasms, high blood pressure, osteoporosis, PMS, headache, fatigue, heart attack, cerebral infarction in diabetes.
Causes of magnesium deficiency:
- Excessive alcohol consumption
- Consumption of foods rich in sugar and phytic acid
- Taking medications like antibiotic and diuretics
- Consuming less than three servings of vegetables a day
- Conversely, consuming too much magnesium can cause diarrhea.
Recommended dietary allowance:
- The recommended dietary allowance for magnesium is 400 mg per day.
- It is always better to consume natural sources of magnesium as they are easily assimilated in the body.
List of Magnesium Rich Foods:
1. Dark Leafy Greens (Raw/Cooked Spinach):
Cooked spinach contains the highest levels of magnesium out of all the green leafy vegetables. This healthy and low calorie vegetable provides 24 milligrams of magnesium, amounting to 6% of the daily value. You can also eat raw spinach leaves to increase the nutrient levels in your body. Other green vegetables rich in magnesium are kale, Swizz chard and lettuce. These nutritional powerhouses also provide high levels of fiber, potassium, iron and protein.
Per 100 grams serving – 79mg
2. Nuts and Seeds (Squash and Pumpkin Seeds):
Tiny yet mighty, nuts and seeds can also help you reach your daily value of magnesium. A 100 grams serving of squash and pumpkin seeds provides 534 milligrams of magnesium. This amounts to 134% of the daily value. Other seeds rich in magnesium include sesame seeds, flax seeds, Brazil nuts, almonds, cashews, pine nuts, peanuts, walnuts and pecans. A half-cup serving of Brazil nuts provides 250 milligrams of magnesium. One tablespoon of flaxseed can help you meet 10% of the recommended amount of magnesium per day. Do not bake the seeds for more than 20 minutes as it can destroy their nutrients.
Sprinkle the seeds and nuts over meals, blend it with a fruit or mix it with juice to enjoy to the fullest. Seeds and nuts are also rich in nutrients like copper, Vitamin E, antioxidants and manganese. They promote heart health and prevent the possibility of cancer.
Magnesium in 100g – 534mg
3. Fish (Mackerel):
The most commonly available source of magnesium in a non-vegetarian diet is fish. Mackerel is a delicious and versatile fish that can be baked, grilled, broiled or fried. A 100 grams fillet of mackerel fish provides 97 milligrams of magnesium. Other fishes rich in magnesium include turbot, Pollock, halibut, tuna and salmon. Pollock provides 18% of the daily value while turbot provides 14% of the daily-recommended amount. A half fillet of salmon provides 13% of the daily-recommended amount of magnesium. Fish also provides Vitamin D, Vitamin B-12, omega 3 fatty acids and manganese. Pair fishes with brown rice to up the magnesium levels in the body. Do not deep-fry the fish as it significantly reduces its magnesium content.
Per 100 grams serving – 97 mg
4. Beans and Lentils (Soybeans):
Beans and lentils are complete protein foods. A cup of cooked soybean provides 86 milligram of magnesium, amounting to 22% of the daily value, while a half cup of roasted soybeans provides nearly half the required magnesium for the day. Other beans and lentils rich in magnesium include white beans, French beans, black-eyed peas, chickpeas, garbanzo beans, pinto beans and lentils. Legumes also carry high amounts of fiber, amino acids, protein, vitamins and minerals.
Per 100 grams serving – 97 mg
5. Whole Grains (Brown Rice):
Brown rice is both tasty and healthy. A 100 grams serving of brown rice provides 44 milligrams of magnesium. Other foods rich in magnesium include quinoa, millet, bulgur, wild rice, buckwheat, oats, and whole-wheat pasta. A cup of wild rice provides the body with 52 milligrams of magnesium, along with other essential nutrients like fiber, folate, iron, zinc and vitamins. Pair rice with stir-fried vegetables or salmon for a hearty meal.
Per 100 grams serving – 44 mg
Avocado is well-known for its plethora of health benefits. It inhibits the growth of certain cancers and prevents heart diseases and strokes. An average avocado provides 322 calories and 29 milligrams of magnesium. Consume a single avocado in your diet every day to enjoy the health benefits.
Per 100 grams serving – 29 mg
7. Low Fat Dairy (Plain Non-Fat Yogurt):
Almost all milk products are good sources of several essential nutrients. Skimmed milk and yogurt are considered the best sources of magnesium. 1 cup of non-fat yogurt provides 47 milligrams of magnesium. Other dairy sources of magnesium include goat cheese, non-fat mozzarella, and non-fat chocolate yogurt. Magnesium and calcium make a wonderful and healthy combination. It enables the body to absorb calcium easily. It also keeps the bones strong and healthy, preventing osteoporosis.
Per 100 grams serving – 19 mg
Among fruits, banana is one of the richest natural sources of potassium. One medium sized banana provides 32 milligrams of magnesium. This helps you to meet 8% of the daily value of magnesium. Bananas are known to reduce cholesterol and high blood pressure. Banana also fills you up with potassium, Vitamin C, fiber and antioxidants.
Per 100 grams serving – 27 mg
9. Dried Fruits (Figs):
Are you looking for a snack that can give you energy and plenty of nutrients throughout the day? Then look no further than dried fruits. A ½ cup of dried figs contains 51 milligrams of magnesium. Other dried fruits rich in magnesium include prunes, apricots, raisins and dates. Dried fruits are also packed with vitamins, minerals and antioxidants.
Per 100 grams serving – 68 mg
10. Dark chocolate:
Dark chocolate is often considered a bad choice due to its high sugar and calorie content. Yet this indulgent treat can help you meet 24% of the daily-recommended allowance of magnesium. Dark chocolate is very beneficial for the brain, heart and blood sugar. It is also chock full of antioxidants, minerals and vitamins.
Incorporate these magnesium rich foods in your diet for your daily dose of health. Don’t forget to leave us a comment below.
Per 100 grams serving – 327 mg
Check out the complete list of magnesium rich foods :-
|Magnesium Rich Foods|
|Food type||Food Name|
|Dairy Products||- Eggs|
- Milk, butter
- Milk, regular
|- Milk, skim|
- Milk, low-sodium
|Meat & Fish||- Beef|
- Flat fish
|Nuts & Seeds||- Almonds|
- Brazil nuts
- Peanuts Butter
- Sesame Seeds
- Sunflower Seeds
|Source - Cedars-sinai.edu|
Also you can check out the high potassium, iron, zinc and protein rich foods below —
- Top 10 High Potassium Rich Foods
- Top 10 High Iron Rich Foods
- Top 13 High Zinc Rich Foods
- Top 20 High Protein Rich Foods