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List of top Magnesium-rich food items, including fruits & vegetables
Team AckoMay 13, 2024
Magnesium is a vital mineral that supports crucial bodily functions like DNA synthesis and hormone regulation. It also maintains blood sugar and pressure levels. The function of magnesium in the human body also includes promoting bone health. However, most individuals consume less than the recommended amount of this nutrient.
This deficiency, often caused by processed food-heavy diets, can compromise health and increase the risk of heart conditions. Fortunately, magnesium is widely available in various natural foods, ensuring accessibility for different dietary preferences. Delve deeper into this article to learn about food items that are good sources of magnesium.
Contents
- List of top Magnesium-rich food items
- Magnesium-rich fruits
- Magnesium-rich vegetables
- Health benefits of Magnesium
- Recommended daily intake of magnesium
- Signs of magnesium deficiency
- Should you eat magnesium-rich foods or take supplements?
- How to improve your body’s magnesium absorption
- Frequently asked questions
List of top Magnesium-rich food items
The following are some examples of Magnesium-rich food items. Note that you must consult a certified doctor before making any significant changes to your regular diet.
| Food items | Description |
| Lima Beans | The amount of Magnesium in one cup of cooked lima beans is 126 mg or about 30% of the Daily Value (DV). Additionally, it contains a lot of manganese, a mineral that supports a good metabolism and has antioxidant characteristics. |
| Artichokes | Artichokes are one of the vegetables that are high in Magnesium as one medium artichoke has 77 mg of Magnesium or 18% of the daily value. Additionally, it contains other necessary minerals, including phosphorus, iron, and potassium. Antioxidant-rich, it raises HDL cholesterol while lowering LDL cholesterol in the body. |
| Seeds | Increase the intake of seeds in your diet, such as pumpkin, chia, flax, and others, as they are a fantastic source of Magnesium. For instance, 28 gm of pumpkin seeds contain 150 mg of Magnesium or over 37% of the Recommended Dietary Allowances (RDA). In addition to iron, seeds provide omega-3 fatty acids and monounsaturated fats. They also have a lot of fibre and antioxidants, which help to keep the body healthy. |
| Nuts | Almonds, cashews, and other nuts are excellent suppliers of Magnesium. For instance, 82 mg of Magnesium is present in 28 grams of cashews, meeting 20% of the daily requirement. You will find 76.5 mg magnesium in almonds per 1 oz, meeting 18% of the DV. Fibre is found in nuts like pistachios and almonds, among others. Most nuts also include monounsaturated fats, which help diabetic people control their cholesterol and blood sugar levels. |
| Dark Chocolate | One of the tasty food items high in Magnesium is dark chocolate. 64 mg of Magnesium is present in 28 grams of dark chocolate, or 16% of the RDA. Additionally, you can acquire prebiotic fibre, iron, manganese, copper, and other minerals that support gut-friendly bacteria. Antioxidants in it counteract free radicals and guard against cell deterioration. To enjoy these health advantages, buy chocolate products with at least 70% or higher cocoa solids. |
| Soy Products | Plant-based diets commonly rely on soy-based foods like tofu for protein intake. Besides being rich in plant protein, soy products offer a variety of essential nutrients, such as magnesium and other vitamins and minerals. Soy milk is one of the best drinks, high in magnesium. |
| Seafood | Consuming more seafood offers numerous health advantages. It's rich in protein, omega-3 fatty acids (EPA and DHA), vitamins, and minerals. Notably, while magnesium is typically found in plant-based foods, fish and shellfish surprisingly contain a considerable amount. Oysters and salmon are some excellent magnesium food sources. |
List of top Magnesium-rich food itemsNow that you have seen some examples of food items, let’s take a look at some Magnesium-rich fruits and vegetables.
Magnesium-rich fruits
The following are some examples of Magnesium-rich fruits.
| Fruit | Description |
| Avocado | 15% of your body's daily Magnesium needs are met by a medium avocado's 58 mg of Magnesium. It has a lot of potassium, vitamin K, vitamin B, and monounsaturated fats, all of which are excellent for the heart. |
| Bananas | Magnesium is found in one banana at 37 mg, or 9% Reference Daily Intake(RDI). It decreases blood pressure, lowers the risk of heart disease, and has a high potassium content. This fruit also contains fibre, manganese, and vitamin C. Ripe bananas may not be healthy for you if you have diabetes because of their greater sugar and carbohydrate content. |
| Guavas | Guavas are another common fruit that is high in Magnesium. 36 mg of Magnesium, or 9% of the daily requirement for Magnesium, may be found in one cup of guava. This eases tension in the body's muscles and lessens stress and worry. Additionally, it contains vitamin A, which helps to enhance vision and lowers the incidence of cataracts and eye infections. |
Magnesium-rich vegetables
The following are some examples of Magnesium-rich vegetables.
| Vegetable | Description |
| Spinach | One of the food items high in Magnesium is spinach. For instance, one cup of cooked spinach provides 39% of the daily requirement for Magnesium with 157 grams of Magnesium. A, K, and C vitamins, iron, and manganese are all abundant in spinach. It also contains vital plant chemicals that guard against cell deterioration and reduce cancer risk. |
| Swiss Chard | One cup of cooked Swiss chard has 151 mg of Magnesium, or 36% of the daily intake, making it a good source of Magnesium (or daily nutritional value). In addition, it is rich in phosphorus, copper, zinc, calcium, and sodium. It is the best food to include in your weight-reduction diet since it contains antioxidants like polyphenols and vitamin C that protect cells from harm and has fewer calories. |
| Acorn Squash | On the list of food items high in Magnesium is acorn squash. Acupuncture acorn squash has 88 mg of Magnesium per cup, or 21% DV. Additionally, it includes fibre, potassium, and vitamin C. This vegetable contains vital plant substances like carotenoid antioxidants, which are suitable for your health and prevent severe conditions like type 2 diabetes and heart problems. |
| Kale | The Magnesium content in one cup of cooked kale is 74 mg, or 18% DV. It has little fat and a lot of alpha-linolenic acids, an omega-3 fatty acid. Additionally, it contains antioxidants, including polyphenols, beta-carotene, flavonoids, and vitamin C, that guard the body against harm from free radicals. |
Health benefits of Magnesium
Here are some advantages of eating Magnesium-rich food items.
1) Reduces inflammation
Food items high in Magnesium, including dark chocolate and fatty fish, lower inflammation and shield the body from contracting chronic illnesses.
2) Helps with the body's chemical reactions
Magnesium participates in biological activities as a helper. For instance, it transforms food into the energy the body needs to function. In addition it manufactures and repairs RNA, DNA, and new proteins from amino acids.
3) It helps with insulin levels
People with insulin resistance, characterised by elevated insulin levels, can increase their intake of Magnesium-rich vegetables and fruits. It is said to treat those with type 2 diabetes and metabolic syndrome and to lessen insulin resistance.
4) Improves sleep quality
One of the major benefits of magnesium in the body is that it can help you sleep better. It regulates neurotransmitters like melatonin to calm the nervous system. So, sufficient levels of magnesium will promote restful sleep and cure insomnia.
5) Improves mood and reduces stress
Increasing your intake of foods high in magnesium will also have a positive influence on mood and stress responses. The nutrient can alleviate symptoms related to anxiety and depression to promote mental well-being.
6) Improves muscle health
Food that has magnesium is crucial for optimal muscle health. It assists in muscle relaxation and contraction, reducing the likelihood of cramps and spasms. This makes it valuable for athletes and anyone who experiences muscle discomfort. Ensuring sufficient magnesium intake also promotes muscle recovery and improves overall athletic performance.
Recommended daily intake of magnesium
Your mg requirement per day will depend on various factors. Take a look at this table for a rough idea of recommended magnesium intake according to age and gender.
Age Group | Male | Female |
|---|---|---|
1 to 3 years | 80 mg | 80 mg |
4 to 8 years | 130 mg | 130 mg |
9 to 13 years | 240 mg | 240 mg |
14 to 18 years | 410 mg | 360 mg |
19 to 30 years | 400 mg | 310 mg |
31+ years | 420 mg | 320 mg |
Signs of magnesium deficiency
In general, healthy individuals don't usually experience magnesium deficiency from poor dietary intake. However, prolonged low intake or excessive magnesium loss can occur in people with specific health conditions or those taking certain medications.
Some early signs that indicate your body lacks magnesium include:
Loss of appetite
Weakness
Fatigue
Vomiting
Nausea
When you develop a serious level of magnesium deficiency, you will face the following symptoms:
Tingling
Numbness
Muscle cramps
Personality changes
Seizures
Coronary spasms
Abnormal heart rhythms
Should you eat magnesium-rich foods or take supplements?
The best way to get magnesium depends on several factors, like age, diet, and health. Most healthy adults should be able to get enough from foods containing magnesium, while others may require a supplement to help boost nutrient levels.
Some people might be able to fulfill their daily need of magnesium with the following supplements:
Magnesium oxide: Can treat issues like constipation
Magnesium citrate: Useful as a laxative
Magnesium chloride: Useful for conditions like prediabetes
But remember to consult your healthcare provider before adding any magnesium supplement to your diet.
How to improve your body’s magnesium absorption
Medical issues and certain medications can hinder magnesium absorption, making it challenging for the body to maintain sufficient levels of this essential mineral. It includes:
Children
Older adults
Diabetic people
Alcoholics
People with hypertension
People who consume PPIs to reduce acid content in the stomach
People who rely on diuretics to cure high blood pressure
If you want to help your body absorb more magnesium, remember the following tips:
Don’t take a magnesium and zinc supplement at the same time.
If you are taking supplements, try it in powder form for the best results.
Focus on getting sufficient calcium and vitamin D because these two nutrients help with magnesium absorption.
Frequently asked questions
The commonly asked questions and answers about Magnesium-rich foods are mentioned in this section.
What causes a food item to lose Magnesium?
The Magnesium content in food may decrease by over 85% during processing or refinement. Magnesium will also be significantly lost during cooking, particularly when boiling meals at high temperatures. Therefore, people who frequently eat boiled food may eat less Magnesium.
How can my magnesium levels be increased?
You can increase your Magnesium level with the help of the following.
By eating lightly cooked vegetables instead vegetables cooked at high temperatures.
By avoiding supplements with high doses of zinc.
By avoiding calcium-rich foods two hours before or after consuming magnesium-rich foods.
How is a lack of magnesium identified?
If you exhibit symptoms like weakness, irritability, an irregular heart rhythm, nausea and/or diarrhoea, or if your calcium or potassium levels are unusual, your doctor may prescribe a blood or urine test to diagnose a Magnesium deficiency.
How long does it take to treat magnesium deficiency?
Increasing your dietary intake of magnesium from food may not be sufficient if your body has insufficient magnesium levels. The University of Kansas Medical Center states that while supplements could help you replace your magnesium stores, recovering from severe shortages might take up to six months of treatment.
How much magnesium is needed per day?
It will depend on the age and gender of the individual. Moreover, it will differ for pregnant and breastfeeding women.
Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.
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