Magnesium-Rich Foods That Are Super Healthy And Its Benefits
Magnesium is a mineral that’s essential for good health. It’s important for hundreds of bodily functions, including regulating your heartbeat, helping you build strong bones, and keeping your muscles relaxed.
Unfortunately, very few people get the recommended daily amount (RDA) of magnesium from their diet. Many Americans have troubled sleep or anxiety problems partially because they don’t get enough magnesium.
A magnesium deficiency can have a wide range of negative effects on your health. Magnesium-rich foods can help you avoid a deficiency while also giving you other important nutrients, such as fiber and potassium.
Healthy adults should aim for at least 400 milligrams (mg) per day, according to the National Institute of Health.
Here are 10 healthy foods that are high in magnesium.
Why is magnesium so important?
Magnesium isn’t just one magic mineral. It plays a role in over 300 different reactions in the body.
Here’s what it does:
- Maintains normal muscle and nerve function
- Keeps heart rhythm steady
- Supports a healthy immune system
- Keeps bones strong
- Helps regulate blood sugar levels
- Promotes normal blood pressure
- Preventing migraines by regulating serotonin production
- Involved in energy metabolism and protein synthesis
- Improving insulin resistance
- Fighting depression, anxiety, and insomnia
Here are 10 healthy foods that are high in magnesium.
- DARK CHOCOLATE
Dark chocolate contains a compound called epicatechin, which may help lower blood pressure and boost heart health. It may also improve insulin sensitivity and reduce inflammation.
Dark chocolate is high in calories and saturated fat, so it’s best consumed in moderation. Keep in mind that cocoa content varies between different brands, ranging from as low as 3–10% to more than 70%. The higher the cocoa content, the lower the sugar content
One serving of dark chocolate provides nearly one-third of the recommended daily intake of magnesium. It also contains healthy doses of iron, copper, manganese, and a few other minerals.
Dark chocolate is especially beneficial for heart health, as it contains flavanols, which are powerful antioxidant compounds that prevent “bad” LDL cholesterol from oxidizing and sticking to the cells lining your arteries
Avocados are stone fruit with a creamy texture that grow in warm climates. Their potential health benefits include improving digestion, decreasing the risk of depression, and protecting against cancer.
Avocado is packed with heart-healthy monounsaturated fatty acids and fiber. In fact, it has more potassium than bananas! Avocado’s rich creaminess makes it a great substitute for butter or unhealthy fats when cooking. Avocados are high in magnesium and vitamin K — important nutrients for bone health.
A 1-cup serving of avocado is relatively high in calories and fat compared to most fruits and vegetables, but these are mostly from monounsaturated fat — the type that helps lower cholesterol levels.
The nutrient composition of avocados is very unique, making them a perfect food to help boost overall health.
Nuts are an excellent source of magnesium and are also a good source of healthy fats, fiber, protein, and other essential nutrients. Types of nuts that are particularly high in magnesium include almonds, cashews, and Brazil nuts.
Most nuts are also a good source of fiber and monounsaturated fat and have been shown to improve blood sugar and cholesterol levels in people with diabetes. Additionally, nuts are anti-inflammatory, beneficial for heart health, and can reduce appetite when eaten as snacks.
Almonds are an excellent source of vitamin E and a good source of manganese. They are also packed with healthy fats and antioxidants. Almonds may contribute to healthy arteries by preventing damage to artery walls caused by inflammation.
Cashews have less fat than most other nuts and most of it is oleic acid (heart-healthy monounsaturated fat). They’re also high in copper and magnesium, which help keep bones strong.
Legumes are a great source of magnesium. This group includes beans, soybeans, peanuts, and lentils. One cup (198 grams) of cooked black beans provides your entire daily intake of magnesium, at 120 mg, or 30% of the RDI. Black beans are rich in protein and fiber and have been shown to improve cholesterol levels when combined with a heart-healthy diet.
While most types of beans and lentils are high in magnesium, black beans stand out as being especially high in this mineral. Because legumes are rich in fiber and have a low glycemic index (GI), they may lower cholesterol, improve blood sugar control and decrease heart disease risk.
A fermented soybean product known as natto is considered an excellent source of vitamin K2, which is important for bone health.
Spinach is one of the best sources of magnesium. It’s also a great source of vitamin K and vitamin A (through its concentration of carotenoids), manganese, folate, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It’s also a good source of iron and protein.
What’s more, spinach is low in calories and a good source of protein. It’s also rich in omega-3 fatty acids and antioxidants.
- SWISS CHARD
Swiss chard is one of the most nutritious vegetables you can eat. Like spinach, it’s rich in magnesium, containing 154 mg per cup (36 grams) of cooked chard — or 39% of the RDI (1). It’s also a good source of vitamins A, C, and K as well as zinc and manganese.
- FATTY FISH
Fish, especially fatty fish, is incredibly nutritious. Many types of fish are high in magnesium, including salmon, mackerel, and halibut. In addition, fish is rich in potassium, selenium, B vitamins, and various other nutrients. A high intake of fatty fish has been linked to a decreased risk of several chronic diseases, particularly heart disease. These benefits have been attributed to the high amounts of omega-3 fatty acids.
Bananas are not only delicious, but they’re also convenient superfoods. One medium banana contains 32 milligrams of magnesium, which is 8 percent of the reference daily intake (RDI).
Other nutrients in bananas include vitamin B6, manganese, and vitamin C. They are also a good source of potassium and dietary fiber. Bananas can be eaten on their own as a snack or added to yogurt, oatmeal, and smoothies.
Magnesium is essential to keep our body at its best, especially for those who are getting older. Everyone should get about 80% of the daily magnesium requirement from the diet and supplements. magnesium-rich foods should be a part of your daily diet. In addition, magnesium-rich foods can also boost mood, as well as improve sleep quality. If you suffer from a magnesium deficiency and want to boost your intake, it may be a good idea to mix up the types of foods you eat regularly.