Magnesium is a mineral that plays a key role in making your body function properly. The more than 300 chemical reactions within you are dependent on minerals.
Without it, your muscles cannot move in the right direction. Your senses will not send and receive messages. Magnesium also keeps your heart rate strong, blood sugar levels low, and your joint gland healthy. It helps your body make protein, bone, and DNA.
Your body does not produce magnesium itself. The amount you need depends on your age and gender. If you are a woman 19 years or older, you need 310 milligrams (mg) a day – 350 mg if you are pregnant. If you are an adult under the age of 30, you need 400 mg a day. After 30, men need 420 mg.
It is always good to get magnesium in the diet, but you can also get it from multivitamins and supplements. In extreme cases, however, it can cause nausea, stomach cramps, or diarrhea. In severe cases, it can cause abnormal heartbeat or cardiac arrest.
Do not take magnesium supplements if you have certain conditions, such as:
- Heart block
- Kidney failure
- Bowel obstruction
- Myasthenia gravis
If you get too much magnesium in your diet, your kidneys will remove it with your urine. Your kidneys will measure up to your magnesium levels if you do not get enough of them for a while.
Certain conditions such as Crohn’s disease, celiac disease, type 2 diabetes, heavy drinking, and chronic diarrhea can give your body a long-term magnesium deficiency. Common symptoms include loss of appetite, nausea, vomiting, and fatigue.
Foods With Magnesium
Dark Chocolate
Dark chocolate is healthy and delicious. It is very rich in magnesium, and 64 mg per 1 ounce (28-gram) serves 16% of RDI. Dark chocolate also contains high iron, copper, and manganese and contains a prebiotic fiber that nourishes your healthy bacteria.
Also, it is loaded with beneficial antioxidants. These are nutrients that reduce free radicals, which are harmful molecules that can damage your cells and lead to infections. Dark chocolate is especially beneficial for heart health, as it contains flavanols, which are powerful antioxidant chemicals that prevent “bad” LDL cholesterol from mixing and sticking to cells that clog your arteries.
To get the most out of the benefits of black chocolate, choose a product that contains at least 70% cocoa solids. The higher the percentage the better.
Avocado
Avocado is a wonderfully nutritious fruit and a wonderful source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of RDI.
Avocados also contain a lot of potassium, B vitamins, and vitamin K. And unlike most fruits, they are high in fat – especially monounsaturated fats for heart health.
Also, avocados are an excellent source of fiber. In fact, 13 grams of 17 carbs in avocado are derived from fiber, making them much lower in digestible carbs.
Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after eating.
Nuts
Nuts are nutritious and delicious. The most nutritious varieties of magnesium nuts include almonds, cashews, and Brazil nuts. For example, a 1-ounce (28-gram) serving of cashews contains 82 mg of magnesium or 20% of RDI.
Many nuts are also a good source of fiber and monounsaturated fats and have been shown to improve blood sugar and cholesterol levels in people with diabetes.
Brazilian nuts are also very high in selenium. In fact, only two Brazilian nuts provide more than 100% RDI of this mineral. Also, nuts are anti-inflammatory, beneficial for heart health, and can reduce appetite when eaten as a snack.
Legumes
Legumes are a family of nutritious plants, including lentils, beans, nuts, peas, and soybeans. They are very rich in many different nutrients, including magnesium.
For example, 1 cup serving of cooked black beans contains 120 mg of magnesium, which is 30% RDI. Legumes are also high in potassium and iron and are a great source of protein for meat-eaters.
Because legumes are rich in fiber and have a low glycemic index (GI), they can lower cholesterol, improve blood sugar control and reduce the risk of heart disease.
The fermented soy product known as natto is considered an excellent source of vitamin K2, which is essential for bone health.
Tofu
Tofu is a staple in a vegetarian diet because of its high protein content. It is made by pressing soy milk into soft white holes, also known as beans.
The 3.5-ounce (100-gram) effective contains 53 mg of magnesium, which is 13% of RDI. One function provides 10 grams of protein and 10% or more of the RDI for calcium, iron, manganese, and selenium.
Also, some studies suggest that eating tofu can protect cells from invading your arteries and reduce the risk of stomach cancer.
Seeds
The seeds are amazingly healthy. Many – including flax, pumpkin, and chia seeds – contain high amounts of magnesium. Pumpkin seeds are an excellent source, with 150 mg per 1-ounce (28-gram) serving. This is up to 37% of the RDI.
Also, the seeds are rich in iron, monounsaturated fat, and omega-3 fatty acids. Also, they are very high in fiber. In fact, almost all carbs in seeds are derived from fiber.
They also contain antioxidants, which protect your cells from harmful radicals produced during digestion. Fertilizers have also been shown to lower cholesterol and may be beneficial in combating breast cancer.
Whole grains
Whole grains are excellent sources of many nutrients, including magnesium. 1-ounce (28-gram) serving of dried buckwheat contains 65 mg of magnesium, which is 16% of RDI.
Many whole grains are also rich in B vitamins, selenium, manganese, and fiber. In controlled studies, whole grains have been shown to reduce inflammation and reduce the risk of heart disease.
Pseudocereals like buckwheat and quinoa are higher in protein and antioxidants than traditional grains such as corn and wheat. Also, it is gluten-free, so people with celiac disease or gluten sensitivity can enjoy it as well.
Other oily fish
Fish, especially oily fish, are amazingly nutritious. Many species of fish are high in magnesium, including salmon, mackerel, and halibut.
Half a fillet (178 grams) of salmon packs of 53 mg of magnesium, which is 13% of RDI. It also provides 39 grams of high-quality protein.
Also, fish is rich in potassium, selenium, B vitamins, and various other nutrients. A high-fat diet has been linked to a reduction in the risk of several chronic diseases, especially heart disease. These benefits are attributed to the high levels of omega-3 fatty acids.
Bananas
Bananas are one of the world’s most popular fruits. They are best known for their high potassium content, which can lower blood pressure and be associated with a lower risk of heart disease.
But they are also rich in magnesium – 37 large banana packs, or 9% RDI. Also, bananas provide vitamin C, vitamin B6, manganese, and fiber.
Ripe bananas are higher in sugar and carbs than most other fruits, so they may not be suitable for people with diabetes. However, the bulk of the carbs in the unripe banana is starchy, non-digestible, and absorbed. Starch is resistant to lowering blood sugar levels, reducing inflammation, and improving bowel health.
FAQ
Is Orange Juice a good source of magnesium?
Foods that have a significant amount of magnesium include nuts, seeds, whole grains, legumes (e.g. beans, lentils, peanuts), and dark leafy greens. Although having smaller amounts of magnesium, 100% orange juice can contribute to magnesium intake.
Are blueberries high in magnesium?
Blueberries are free of sodium. They contain potassium, calcium, and magnesium. Some studies have shown that diets low in these minerals are associated with higher blood pressure. Adequate dietary intake of these minerals is thought to help reduce blood pressure.
What juices are high in magnesium?
Orange juice, pineapple, banana, prune juice, pineapple juice, grape juice, rhubarb, watermelon, tangerines, cantaloupe, orange, honeydew melon.
Is oatmeal high in magnesium?
Oatmeal, bananas, blackberries, and skim milk are all excellent sources of magnesium. Magnesium helps your heart, muscles, and immune system function properly — and studies suggest that nearly half of Americans aren't consuming enough of the mineral.
Are potatoes rich in magnesium?
A 175g portion of boiled new potatoes in their skins provides 8% of your NRV (Nutrient Reference Values) of magnesium. You'll find about 49mg of magnesium in a medium-sized potato which is a hefty contribution to the recommended allowance.
Is celery high in magnesium?
With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions.
Is peanut butter a good source of magnesium?
Peanut butter is a good source of magnesium, which is an essential nutrient for people with diabetes. Continuous periods of high blood sugar may reduce magnesium levels in the body. Low magnesium levels are linked to prediabetes and type 2 diabetes.
Are apples a good source of magnesium?
Of course, other magnesium-containing fruit, such as apples, can be added to your diet, according to the USDA.
