Magnesium is an essential mineral that influences brain and heart function. It is crucial to ensure one’s dietary requirement for magnesium because it affects over 300 biochemical reactions and enzyme systems in humans. If you are struggling with sleep or are generally feeling low on energy, it is time to get your magnesium levels checked. Here is a list of magnesium-rich foods, their benefits and tips about how to include them in your everyday diet.
What is magnesium?
This vital mineral is linked to the smooth functioning of muscles and nerves for protein building and regulation of blood sugar and blood pressure. To make sure that one has optimum magnesium in their body, one needs to pay close attention to their bone health because 50 to 60 per cent of this mineral is stored in our bones.
Since the human body does not make magnesium on its own, we rely on natural and whole foods and drinks rich in this mineral.
What is the dietary requirement for magnesium?
An average adult needs to meet the daily value (DV) of 420 milligrams (mg) of magnesium per day. According to a 2022 National Institutes of Health report, women between the ages of 18 to 30 need around 310 milligrams while men require 400 milligrams of this mineral. Among older adults, the magnesium intake must be 320 milligrams for women and 410 milligrams for men.
Signs of magnesium deficiency are cardiovascular diseases, type 2 diabetes, hypertension, osteoporosis and migraines.
Magnesium-rich foods and their health benefits
Pumpkin seeds
These power-packed seeds are also used as toppings on bread, desserts and salads. They contain about 500 milligrams of magnesium per 100 grams. A single serving of pumpkin seeds meets nearly half of the DV required and should be eaten daily for good health.
Buckwheat
This whole grain contains around 86 milligrams of magnesium which forms 20 per cent of the total dietary magnesium intake. This fibre-rich food is also essential for B vitamins, selenium and manganese which reduces inflammation and good heart health. You can mix buckwheat flour with other kinds to make pancakes, potato poppers, muffins and other food items.
Spinach
A cup of boiled spinach contains a whopping 157 milligrams of magnesium, which is nearly 37 per cent of the DV! In addition to this mineral, it also contains iron, manganese and vitamins A, C, and K, which protect cells from damage and reduce cancer risk. Make a smoothie or add it to your meals, spinach can be incorporated into your diet in various ways.
Here are some delicious recipes you can cook up using spinach.
Avocados
Avocados have around 58 milligrams of magnesium, forming 16 per cent of the dietary requirement of this mineral. It is known for having good fats, potassium, and vitamins B and K.
The simplest way to consume the fruit is to first deseed it and make a paste of the pulp to use as spreads for sandwiches.
Read this guide on how to choose the best avocados.
Legumes
All legumes, including lentils, beans, chickpeas, peas, edamame and soybeans, are rich in magnesium. One cup of black beans includes 172 milligrams of magnesium, completing 29 per cent of the total requirement.
One should generally include lots of legumes because they contain protein and fibre with a low glycemic index (GI), which helps control cholesterol and blood pressure levels.
There are various ways to add legumes to your diet, depending on the cuisine you prefer. For instance, you can make falafel and hummus with chickpeas or simply make a lentil soup for a comforting winter meal.
Fatty fish
Fish varieties of salmon, mackerel and halibut include around 30 milligrams of magnesium which compose 7 per cent of the total DV. This is a protein-rich source which packs in other nutrients like vitamin B and selenium.
Bake, roast or grill fish of your choice and serve it with mashed potatoes and salad for a wholesome meal.
Tofu
This vegan superfood is a rich source of protein along with magnesium. A cup of 100 grams of tofu contains 35 milligrams of magnesium which is eight per cent of total DV. Its main function is to protect the cell lining in arteries which reduces the chances of stomach cancer.
Conclusion
Magnesium is as important as calcium which goes into making DNA and ensuring correct signals between the brain and body. While it is readily available in a lot of natural foods, it is best to consult a physician if one might need to take extra magnesium supplements in case of deficiency. However, a balanced, healthy diet can ensure optimum magnesium supplementation in the body.
Make these small changes for a healthier 2024.
Frequently Asked Questions (FAQs)
-What are the benefits of magnesium in the body?
This vital mineral is directly linked to the smooth functioning of muscles and nerves through protein building and regulation of blood sugar and blood pressure.
-How can I meet the daily 100 per cent magnesium requirement for my body?
Magnesium-rich foods like nuts, pumpkin seeds, avocados and legumes like black beans and edamame along with whole grains have tons of health benefits and should be included in one’s diet to meet the required DV.
-Can I eat magnesium every day?
Yes, one can consume foods rich in magnesium every day.
-What are the symptoms of magnesium deficiency?
Lack of sleep, poor heart and bone health, and high blood pressure are some signs of magnesium deficiency.
-What food has the highest level of magnesium?
Pumpkin seeds, along with other nuts and legumes, are some foods with the highest percentage of magnesium.
(Hero and featured image: Courtesy of Edgar Castrejon/Unsplash)
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Written by
Preeti Kulkarni
Senior Digital Writer, Astrology and Wellness
After completing her PG in New Media from the Asian College of Journalism, Preeti has worked in a daily and a magazine before finding her calling in digital journalism. A lover of single malts and an avid pop culture junkie, you can catch her at the movies on weekends or binge-watching the latest shows on OTT when she is not busy preparing her toddler for his Hogwarts letter.
