You should include foods high in magnesium on your plate, such as dark chocolate.
Magnesium has always been a vital vitamin, but it is still enjoyable. It has several health advantages and is a necessary mineral for our bodies to operate correctly. Although there are many foods high in magnesium, it’s likely that you have encountered magnesium supplements in the form of pills, gummies, or powder.
With these tasty foods that you can easily incorporate into your weekly diet plan, you can get the advantages of the mineral.
Let’s start by defining magnesium.
According to Jaclyn London, M.S., R.D., C.D.N., author of Dressing on the Side (and Other Diet Myths Debunked), “Magnesium is an essential mineral that plays some pretty key roles in our body, including muscle contraction and nerve function, bone density, energy metabolism, blood sugar and blood pressure regulation, and maintaining fluid-electrolyte balance in our bloodstream.”
Magnesium-rich foods
Discover the top foods high in magnesium below.
1 ounce of roasted pumpkin seeds: 156 mg
These seeds, also known as pepitas, are excellent for adding crunch and a magnesium boost to baked goods, salads, and soups. Win-win.
Seeds of Chia
95 milligrams per ounce
With their abundance of magnesium and other nutrients like fiber, protein (containing all nine essential amino acids), and omega-3 fatty acids, these tiny but powerful seeds truly deserve the moniker “superfood.”
One ounce of roasted or dried almonds: 76.5 mg
Along with adding protein, healthy fats, and magnesium to your diet, nuts like cashews, peanuts, and almonds give it a pleasant crunch. They can be eaten by the handful, added to trail mix, or sprinkled over salads; they’re similar to gluten-free croutons.
Green leafy vegetables with spinach
157 milligrams per cup (boiled)
In addition to its many health advantages, leafy greens are a good source of magnesium. To get a cup of cooked spinach, you’ll need to start with a good amount because spinach cooks down a lot. However, you don’t need to worry too much or feel like you need to eat ten pounds of greens for it to matter because just one cup of raw spinach boasts 24 mg of magnesium.
Half a cup of cooked brown rice: 30 mg
Quinoa and brown rice are whole grains that provide magnesium along with other nutritional benefits. However, you are capable of much more than your fundamental Side. Taub-Dix adds, “You can also use different flours that contribute magnesium and think creatively.” For instance, you can use sorghum flour instead of [all-purpose] flour in your favorite baked items because it has 148.8 mg of magnesium instead of just 28 mg. Additionally, sorghum has fiber, a substance that most people don’t get enough of.
1/2 cup of cooked black beans: 60 mg
There are many reasons to adore legumes, whether they are chickpeas, lentils, cannellini beans, or black beans. They are a fairly convenient component to use in cooking, especially if you choose canned, and they perform well with a variety of taste profiles. According to studies released by the American Diabetes Association, they are a good source of fiber, protein, carbs, B vitamins, iron, copper, manganese, zinc, phosphorus, and magnesium.
One cup of soy milk: 35 mg
Soybeans are soaked in water for a long time before being ground and filtered to create this dairy-free substitute. Choose unsweetened and add a little to your cereal or coffee, or use in baking. (Incidentally, you can also get a good quantity of magnesium from other soy products like tofu and edamame.)
One ounce of dark chocolate (70–85%) has 65 mg.
Are you trying to find an excuse to have a sweet treat every night? We’ve got you! For maximum health advantages, choose a chocolate bar with a high proportion of cacao, as they typically include less dairy and less sugar.
One cup of plain or whole milk yogurt: 30 mg
In the morning, prepare a yogurt parfait for yourself and feel good about getting a boost of magnesium to start the day. Prevent using the pre-flavored (usually saccharine) containers to prevent packing your morning with too much sugar. Choose a simple alternative instead, and then add some sweetness with fresh fruits. (See this guide on purchasing the best yogurt, which is supported by dietitians.)
The banana
32 milligrams in 1 banana (115 g)
Although potassium is the fruit’s main selling point, it also contains magnesium, soluble and insoluble fiber, and vitamin C. Savor it by itself, mash it to make banana bread or mix it into your oatmeal in the morning.
Three ounces of uncooked, wild Atlantic salmon: 25 mg
Omega-3 fatty acids, found in fatty fish like salmon, have been linked in recent research to a lower risk of heart disease by lowering inflammation in the body.
Avocados
39 milligrams in 1 avocado (136 g)
Whether you’re slicing and dicing avocado to add to tacos and chilled soups, whipping it into a chocolate vegan mousse, or smashing it to serve on avocado toast, know that adding avocado to your food increases the amount of magnesium it contains, along with other gut-friendly, heart-healthy benefits.
What is my daily requirement for magnesium?
If you’re wondering how much magnesium you should consume each day, know that the Recommended Dietary Allowance (RDA) for people varies depending on your age, gender, and whether you’re pregnant or nursing. It ranges from 310 mg to 420 mg daily. Nevertheless, it is believed that approximately 60% of American adults do not consume enough.
How can I determine whether my diet needs to include additional magnesium?
Even if some people are magnesium deficient, “acute magnesium deficiency symptoms are actually pretty rare.” The reason for this is that our bodies store magnesium in soft tissue cells and bones and that less than 1% of the magnesium in our bodies is stored in blood serum levels, which are strictly controlled by our kidneys. This means that a blood test only measures the 1% of serum magnesium that is stored in our bodies. Accordingly, London says, “I’d be remiss not to reassure everyone that a blood test isn’t giving you much information by way of dietary magnesium deficiency, even though I’m generally a champion for eating more foods that provide magnesium and incorporating these into your diet consistently.”
Which is better for obtaining magnesium: diet or supplements?
Taub-Dix adds, “Eating is always the best option, but if you have a magnesium deficiency, you may need to turn to supplements.” “Before taking magnesium supplements, it is best to speak with a health care provider. It may be best to divide your magnesium dosage into smaller portions at different times of the day.”
London concurs, saying, “If you’re worried [about your magnesium intake], I’d advise speaking to your doctor.” There is undoubtedly a time and place for magnesium in supplement form because the various types found in dietary supplements can have varying effects, from a laxative effect to aiding in muscular relaxation and eventually inducing sleep. To maximize magnesium intake and increase the quantity of phytonutrients, calcium and potassium, lean protein, healthy fats, fiber, vitamin D, and antioxidants that support your overall health and well-being, you should start by including more of these foods in your diet each day.
How to enhance the absorption of magnesium
According to the National Institutes of Health, the body absorbs less than half of the magnesium you may eat. However, you might not need to worry. London says, “I’m much more concerned about the fact that most of us are just not eating enough dietary sources of magnesium on the whole than I am about you not optimizing magnesium absorption, despite what the Internet says on this topic.” Although it is true that certain magnesium absorption may be inhibited by phytates and oxalates (compounds found in plant meals), it can be challenging to determine and quantify the extent to which this is affecting you. Nevertheless, adding a range of foods higher in magnesium can help us achieve our nutritional needs and counteract any possible effects of plant components that restrict the absorption of magnesium, which will eventually lower our risk of developing chronic illnesses.
According to Taub-Dix, “balance is key when it comes to magnesium absorption.” It’s helpful to know that sodium, potassium, and calcium may affect how well magnesium is absorbed. It’s interesting to note that calcium and magnesium are both necessary for healthy bones; thus, maintaining a balance between them is crucial. The usage of caffeine, alcohol, oxalates (leafy greens), phytates (legumes), and some drugs (antibiotics, diuretics) are some additional factors she highlights that may affect the absorption of magnesium.
How can I rapidly increase my magnesium levels?
“A lot of what we see out there about how to quickly raise magnesium levels is either conjecture, not well-established in human research, or well-established and based on the urgent, clinically relevant need to restore fluid-electrolyte balance in your bloodstream (an urgent, severe electrolyte balance can cause cardiac arrest!).” This is because there is no tried-and-true method to measure serum magnesium levels in a way that accurately reflects dietary intake. London says, “It’s a good idea to ensure proper hydration by consuming adequate fluids and considering electrolyte supplementation (e.g., sports drinks and powders) when necessary if you’re concerned about a decrease in electrolyte levels due to dehydration and electrolyte losses through sweat, the GI tract, or the respiratory tract.”
Meal options that are high in magnesium
Regularly consuming meals high in magnesium is essential, according to Taub-Dix. “Because magnesium can be found in a wide range of foods, it’s simple to incorporate it into any meal by including it in your breakfast cereal, lunch salad, and dinner side dishes like sorghum or amaranth.”
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