Diet Tips

8 Best Dietary Sources Of Magnesium


 Best Dietary Sources Of Magnesium

Magnesium, an essential mineral required by the body for our cellular health and for more than 300 biochemical reactions in our body. it is required nearly for every function and tissue in the body, for supporting a healthy immune system, for maintaining normal nerve and muscle function, producing energy, building strong bones, maintaining heart rhythm, regulating blood sugar levels and preventing inflammation. Magnesium also helps the body maintain the required level of other minerals like potassium, calcium and zinc. Since body requires and uses this mineral for performing so many important functions, its deficiency can lead to cardio vascular disease, muscle spasms, high blood pressure, diabetes, certain cancers, osteoporosis, anxiety disorders and migraines. Though magnesium supplements are available, experts believe that getting magnesium naturally from diet is preferable. Recommended daily dose for magnesium is 400mg per day for men and 310mg for women. There are many foods that are high in magnesium.

Here Are 8 Best Dietary Sources Of Magnesium:

1. Dark Leafy Greens:

Dark leafy greens are ultimate superfood, offering not just magnesium but host of nutrients. Spinach is one of the best dietary sources of magnesium. One cup cooked spinach contains 157 mg of magnesium. Other leafy greens you should include in your diet are kale, collard greens, Swiss chard. Leafy greens are low in calories also. [1]

Dark Leafy Greens

2. Nuts And Seeds:

Nuts and seeds are packed with magnesium. Just once of almond contains 80mg of magnesium, which is 20 percent of the recommended daily dose. Similarly, ½ cup of pumpkin seeds can fulfill nearly 100 percent of the daily requirement for magnesium. Other nuts and seeds that are good source of magnesium are sunflower seeds, Brazil nus, flaxseeds, cashew nuts etc. nuts are considered best afternoon snack to keep metabolism and energy level high. [2]

Nuts And Seeds

3. Soybeans:

Beans are another excellent source of magnesium-rich food. Compared to other food groups, beans are not just good source of magnesium but are also rich in fiber, amino acids, vitamins and minerals even after cooking. Soybean has highest magnesium content. Half cup of dry roasted soybean can fulfill half of the total requirement of magnesium per day.
Other beans that are good source of magnesium are black beans, white beans, kidney beans, chickpeas and lentils. [3]


4. Fish:

Besides being excellent source of omega-3 fatty acids and vitamin D, fish like wild salmon, mackerel, tuna, halibut can help you get enough magnesium. Salmon contains a considerable amount of magnesium. It has 59 mg of magnesium in half a fillet, in addition to vitamin D and beneficial fats like EPA and DHA which is needed for prevention of cardiovascular disease, arthritis and depression. [4]


5. Avocado:

Avocado is exceptionally nutritious fruit with good source of magnesium. You can get 58 mg of avocado from one medium size avocado which is nearly 15% of recommended dose. Besides magnesium avocados are high in potassium, monounsaturated heart healthy fat and fiber and several other nutrients. Avocados are most versatile fruit that can reduce inflammation, lower bad cholesterol level and increase satiety. [5]


6. Bananas:

Bananas are well known for their potassium content, but they are also good source of magnesium. A single medium size banana can offer 32 mg of magnesium, besides providing fiber and vitamin C. Low in calories this on the go snack can easily add magnesium to your daily diet. [6]


7. Dark Chocolate:

Dark chocolate is another excellent magnesium-booster. Just one ounce serving contains 64 mg of magnesium which is around 16% of the recommended daily dose. In addition dark chocolate contains copper, iron, manganese and loaded with antioxidants that help to neutralize free radicals, lower blood pressure and improve heart health. [7]

 Dark Chocolate

8. Whole Grains:

Whole grains like wheat, oats, barley and cereals like buckwheat and quinoa are good source of magnesium. Refined foods contains very low amount of magnesium. Instead of eating white bread and other refined products, switch to whole wheat bread, whole grain cereals and wheat pasta. Studies have shown that whole grains are high in disease fighting nutrients. [8]

Whole Grains

If you are trying to increase magnesium level in your diet, incorporate these foods in your regular diet. Among much food containing magnesium in some amount, the above mentioned foods are best source of dietary magnesium.


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