Magnesium is an essential mineral that plays a vital role in many metabolic functions in the body.There are more than 300 metabolic reactions that require magnesium for the body functions.
Grossly , Magnesium is important for nerve function, muscle function , bone strength , heart activity and many more essential functions .
Though Magnesium is available in many food items, people are suffering from magnesium deficiency due to some reasons.
The regular check up of blood or serum levels of magnesium can’t assess the actual magnesium deficiency. So it’s difficult to know magnesium deficiency with regular blood tests.
So it’s better to eat well balanced food that provides adequate magnesium.
In this blog, we will look into the natural sources of magnesium rich foods and how to incorporate it in your regular diet.
Use of Magnesium for body functions:
- Supports nerve and muscle function
- Boost energy production
- Regulate the blood pressure
- Promote the bone health
- Sleep and relaxation
- Heart functions
The recommended daily intake of magnesium is 400 mg in adult males and 320 mg in case of adult females.
Magnesium loaded foods:
- Green leafy vegetables : Leafy greens are an excellent source of many nutrients on the earth.
- Spinach (one cup cooked): 267 mg
- Swiss Chard(one cup cooked): 150 mg
- Kale(one cup cooked) : 23 mg
- Nuts and seeds : Nuts and seeds are not only a good source of healthy fats but also a rich source of magnesium.
- Pumpkin seeds : 168 mg per Ounce
- Sunflower seeds: 91 mg per Ounce
- Almonds: 80mg per Ounce
- Cashews: 74 mg per Ounce
- Whole grains: Whole grains are an excellent source of fiber , minerals and essential nutrients.
- Quinoa : 118 mg
- Brown rice: 86 mg
- Oats : 58 mg
- Legumes: Apart from being a good source of vegetable protein, beans and lentils are rich sources of magnesium.
- Black beans : 120 mg /1 cup
- Chickpeas: 78 mg/ 1 cup
- Lentils: 71 mg / 1 cup
- Avocados: Avocados are the delicious choice of healthy fats and magnesium. One medium size avocado provides 58 mg of magnesium.
- Dark Chocolate: Dark Chocolate is a healthy snack option to boost magnesium intake. One Ounce of Chocolate contains 64 mg of magnesium.
- Bananas: One medium size banana provides 32 mg of magnesium. Out of many fruits, bananas are easily available and a reasonable option.
- Tofu: This is a plant based protein and rich in magnesium.
- Dairy products: Milk and yogurt (curd) are having a reasonable amount of magnesium.
- 1 cup of milk : 24 mg
- 1 cup of yogurt : 42 mg
- Fatty fish : Fatty fish like Mackerel and Salmon are rich source of Omega fats but also provide a reasonable amount of magnesium.
- Mackerel cooked : 82 mg per 3 ounce
- Salmon cooked : 26 mg per 3 ounce
Tips to maximize magnesium absorption
To get most from your magnesium rich foods combine with the following foods.
Pair with vitamin D rich foods : combine with eggs and milk rich in vitamin D
Avoid consumption of coffee before meals:Stop taking coffee and tea 1 hour before food as it hamper the absorption of trace minerals like Magnesium.
Reduce and stop Alcohol intake: Alcohol causes diuresis i.e., passing excess urine. The mineral is lost in urine.
Avoid over cooking : Cook food to the limited extent and preserve precious trace minerals like magnesium.
These are the healthy diet practices to get magnesium in your diet.
What ‘s your favourite magnesium rich food? Share your favourite dish that you enjoy most in the comments.