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Foods High in Magnesium

Magnesium – one of the most important compounds required by our body for overall well-being and a whole lot of important body functions. The truth is, most of us don’t know the importance of foods high in magnesium and how this mineral plays a big role in our body assisting our organs in a number of things. It is important to know here that the majority of the magnesium in our body is stored in our bones and only a very little percentage of it in our blood. Signs of a deficiency of magnesium can show in the following ways – vomiting, nausea, fatigue, and loss of appetite.

Magnesium contributes to proper bone formation, maintaining muscle function, keeping body temperature in check, proper absorption of essential calcium and much more. There are a lot of foods high in magnesium, which if eaten in adequate quantities can prevent you suffering a magnesium deficiency and supply you with a whole lot of other nutrients as well. These foods can be combined in different ways and included in your diet. However, knowing the daily recommended intake is a must for everyone.

foods high in magnesium

Foods High in Magnesium: Know More

Magnesium rich-foods are essential for overall health and a lot of biochemical functions in the body, taking magnesium in adequate quantities is the only way our body can work effectively here.Typically the foods that you will find high in magnesium are green leafy vegetables, which are packed with chlorophyll. It’s important to know here that one major difference lies between human blood and chlorophyll – human blood has iron at the center of the cell, but plants have magnesium at the center of the cell.

Magnesium is important for the following functions:

  • Energy metabolism
  • Nerve function
  • Protein synthesis
  • Blood pressure regulation
  • Production of the antioxidant glutathione
  • Neurotransmitter release

List of Foods High in Magnesium:

Foods high in magnesium help to orient you from a number of diseases related to your heart, muscles and immune system. Taking these foods in adequate quantities is the key here.

Pumpkin Seeds

Pumpkin seeds are a rich source of zinc and one of the best foods high in magnesium to be included in your diet. In fact, they are not only high in zinc, but they provide other benefits to the body like helping you sleep better at night, giving you a dose of omega 3 fatty acids, and keeping your blood sugar levels looking good. Besides this, magnesium also has excellent anti inflammatory properties and has been known to help in a number of inflammations that may occur in the body.

Salmon

Salmon is one of the healthiest foods you can eat. Boiled, grilled or bakes this fleshy fish is rich in omega-3 fatty acids that improve the metabolic markers for any heart disease. Not only this, salmon is one of the best foods high in magnesium, but it is also rich in a whole lot of other nutrients. Having salmon on a regular basis will go a long way in maintaining a healthy heart and preventing any kind of heart disease from attacking you. There are a number of interesting ways you can include salmon in your diet.

Dark Chocolate

A dark chocolate is one of the best foods high in magnesium. Not only does it help in preventing a stroke but also helps to stimulate the proper functioning of the heart to a great extent. But here you should puck the one which contains at least 70% cocoa, which has been linked to lower blood pressure because its flavonoids protect the arteries and increase blood flow. Just a small piece of a dark chocolate will go a long way in preventing you from a whole lot of heart diseases and other diseases in old age. Make sure it doesn’t contain saturated fats from additives such as palm oil.

Flax Seeds

Flax seeds are a really healthy food high in magnesium. In fact, you should eat flax seeds every day as these are really healthy for our body and benefit us in numerous ways. These seeds don’t contain gluten and are nutritional powerhouses, containing heart-healthy omega 3 fatty acids plus fiber. You can simply eat a handful of them as it is or mix them into yogurt, oatmeal or salads to satisfy your taste buds and benefit from them as well.

Figs

Figs are indeed a great source of fibre and one of the best foods high in magnesium which we can consume. If you love figs, then indeed it’s a great thing to include it daily in your diet. These figs are also associated with lower blood pressure and protection against macular degeneration, in addition to the benefits of magnesium.

It is important to note here that both dried figs and fresh figs are a great source of fiber and magnesium. And more so even if you don’t like dried figs, fresh figs are delicious and can be enjoyed on top of anything to pack in a lot of taste and goodness. You can simply add these to cereals, salads and even stuff them to make a lovely dessert.

Sunflower Seeds

Sunflower seeds are one of the best foods high in magnesium and taking these seeds daily will get you enough magnesium that you need daily. Taking half a cup of sunflower seeds gives you about 21% of the daily recommended intake of magnesium for a day.

These seeds are not just a good source of magnesium, but also rich in a whole lot of vitamins and minerals which do a lot of good to your body. You can simply eat a handful of these seeds. Or add them to your salad, soup, morning toast or your smoothies to benefit the most from them.

Oatmeal

Oatmeal will go a long way in giving you a healthy heart and preventing most of the heart diseases. It is actually a wonder meal for reducing cholesterol and is really rich in magnesium. However to extract all the benefits from this super food it is best to eat it unprocessed and plain. Including oatmeal in your breakfast with fruits everyday will go a long way in preventing any kind of heart disease from attacking you ever. These foods high in magnesium are also easy to digest and making you feel longer for a long time thereby preventing you from putting on weight.

Milk

Milk is the most common and easy form of magnesium we should include in our daily diet. Having two or three glasses of milk daily is set to ensure that we have a healthy and disease free old age. This milk is not just a food high in magnesium, but also contains an essential dose of calcium which is required for healthy bones. It is important to know here that one cup of milk can actually supply you with 6% of the daily required intake of magnesium.

However, you should opt for whole milk here. Nowadays skimmed milk is also fortified to ensure that you don’t miss out on this essential nutrient. Have the purest form of milk and plain milk to benefit from these foods high in magnesium. Only fluid milk and products made from whole milk contain this nutrient.

Avocados

Avocados are one the best foods high in magnesium. You must definitely try and include it as a part of your daily diet if you want to derive all the health benefits from it. Avocados are really rich in fiber, potassium, and monounsaturated fats. When combined, work together to fight the blood pressure levels in your body and giving you a healthy flow. You can simply have them between your meals or add them to your salads or use them in tacos. Just search over the internet for the incredible ways to add avocados to your diet and gain the maximum from this fruit.

Pecans

Pecans are one of the most favoured magnesium rich-foods all over the world. It is highly recommended by doctors too to be included in our daily diet. However, care should be taken never to consume it in excess as that can do more harm than good. Pecans are high in calories bit they are also a good source of vitamin C, vitamin K, folate, niacin, thaimin, riboflavin and more. One ounce of pecan halves gives you about 34mg of magnesium, which is equal to 8% of the daily recommended intake of magnesium.

Yogurt

Well, this is one of the most effective foods high in magnesium, which we can consume throughout the day without any worries. It is one of the healthiest magnesium rich-foods we can include in our diet. Having a cup of yogurt is the best option for those who do not want to go for any of the meaty treats. Almost all of us enjoy yogurt for its taste and its health benefits. It is important to keep the nutritional value in mind here.

Each serving of one cup of yogurt is known to contain almost 50mg of magnesium. It is equal to 20% of the daily recommended intake of magnesium. However, here you should choose a brand which you can trust, check the label carefully to check the entire nutritional value.

Almonds

Almonds are not just good for the heart, but they are also good for a whole lot of other things in our body. Eating an adequate quantity of almonds will go a long way in giving you a healthy heart. It also helps in preventing a whole lot of other diseases from attacking you.

These crunchy foods high in magnesium are also rich in omega-3 fatty acids and provide an alternative to folks who may not like the bitter bite of fleshy walnuts. You can simply have some soaked almonds everyday or include them in your salads and smoothies to benefit most from them. Half cup of almonds is what you require here per day.

Black Beans

Black beans are one of the most important foods high in magnesium, which one can include in their daily diet. The high content of flavonoids and antioxidants in these magnesium rich-foods help to fight free radicals. It also reduces the risk of cancers and some inflammatory diseases.

You can simply boil these beans and eat them with a little salt or pepper or add them to your salad or other dishes to benefit from them. These black beans are nutrient dense and provide great protein, fibre and iron to your diet. One cup of these foods rich in magnesium, almost help to give around 30% of the daily recommended intake of magnesium.

Bananas

High potassium content in Bananas is highly effective in lowering blood pressure and they are one of the most effective foods that lower blood pressure quickly. However, it is not just potassium that these bananas are rich in, they are indeed a great source of magnesium as well. These bananas give you a lot of energy when you consume them, hence they are not just energy boosters, but also supply your body with a lot of nutrients. If you love bananas, have them anytime in the first half of the day. See how your blood pressure levels drop within months. Bananas help reduce the blood pressure most organically and keep hypertension in check!

Spinach

 Haven’t we all grown up on watching Popeye getting all his energy from the super food spinach? Well, it’s certainly not a myth. Spinach is one of the best foods high in magnesium. It helps us not only in losing weight, but it also lowers the bad cholesterol, increases metabolism and stimulates the conversion of fats in our body. Cook spinach in a number of ways in your diet. Make salads, cook curries, or just make vegetables or vegetable pancakes. Spinach is a must have in everyone’s diet.

All the above foods are one of the best foods high in magnesium that everybody should consume in their daily diet. These awesome foods not only help to provide you a good dose of magnesium, but also help to enrich your body with a whole lot of other vitamins and minerals. However, precautions should always be taken to never consume these foods in excess as that can be detrimental to your health. Eating in adequate quantities and cooking these magnesium rich foods with little oil and spices is the key to benefit from them.