Magnesium is vital for many body functions, including bone health, calcium absorption and metabolism of food. It also plays a critical role in nerve function and synthesis of fatty acid and proteins. Magnesium deficiencies are quite common, and many people don’t realize they have it. Magnesium deficiency can be caused by eating the wrong foods, excess alcohol, certain prescription drugs, high-sugar diets and over-use acid inhibitors.
1. Dark Chocolate
Magnesium-rich chocolate is a good source. It contains about 226 mg per 100g or one small bar. Dark chocolate is rich in iron, antioxidants and manganese. It also contains prebiotic fiber, which are nutrients that are good for your gut and heart. Dark chocolate is rich in sugar so it should be consumed moderately. Choose varieties that contain at least 70% cocoa. Otherwise, it’s just candy.
Medium-sized avocados contain approximately 58mg or 15% of your daily intake of magnesium. The creamy avocado is a good source of vitamin K and B vitamins as well as plenty of monounsaturated fats and fiber that are great for your heart. Avocados are good for weight loss, as they can lower cholesterol and inflammation.
Magnesium is abundant in almonds, Brazil nuts, cashews and Brazil nuts. One-ounce of cashews contains 82 mg, which is 20% of the daily recommended intake. These nuts also contain high levels of selenium, fiber and monounsaturated oils, which help regulate blood sugars and cholesterol. Because of its anti-inflammatory properties, nuts are a healthy snack and can help improve your heart health. Nuts are high in fat so be cautious not to overeat them.
Magnesium is also found in legumes like beans, chickpeas and peas as well as black beans and chickpeas. A cup of black beans contains 120 mg of magnesium, or 30% of the RDI. They are a great source of potassium, iron, and essential protein for plant-based diets. Legumes are high in fiber. These benefits make legumes a great choice for improving blood sugar and lowering cholesterol.
Tofu is rich in protein and magnesium. Tofu, also known as bean curd is made from soybean milk. It’s pressed into small white curds. A 3.5-ounce serving contains 13% of the daily recommended intake and 53 mg of magnesium. Tofu also contains manganese, calcium, iron and selenium. Tofu and other soy products may not be suitable for certain hormonal disorders. Soy products can also be harmful to the absorption of minerals like calcium, iron, zinc.
You can choose from pumpkin, flax and chia seeds. A one-ounce pumpkin seed contains 150 mg of magnesium (roughly 40-50% RDI). Flax and chia seeds have 40 mg magnesium per tablespoon, or approximately 15% RDI. They also contain plenty of iron, antioxidants and fiber. Also, seeds are a great source of omega-3 fats.
7. Whole Grains
Whole grains include wheat, oats and barley. Pseudocereals such as quinoa and buckwheat are whole grains. Complex carbohydrates, which include some that are gluten-free, can be high in protein, antioxidants, and magnesium. One-ounce of buckwheat has 65 mg of magnesium. One cup of oatmeal has 226mg, which is approximately 70% of the RDI of magnesium. The risk of developing heart disease can be reduced by eating whole grains.
8. Fatty Fish
Magnesium-rich fish include mackerel and salmon. A salmon fillet weighing in at about 180g contains 13% of the daily recommended intake of magnesium. The fillet also has 39 grams of protein. It also includes B vitamins, selenium and potassium. Salmon also contains Omega-3 fatty acid, which reduces the risk of developing heart disease or other chronic diseases.
This yellow fruit is full of vitamins and nutrients. Bananas are well-known for their high potassium content. However, they also contain around 37 mg of Magnesium per banana. This fruit is a popular choice because it contains manganese and fiber as well as vitamin B6 and vitamin C. Unripe bananas are more carbohydrate- and sugar-rich, while ripe bananas have more starch. This means that starch is not broken down until it reaches the large intestine, where it is broken down by bacteria. This makes it an excellent prebiotic to improve your gut health.
10. Leafy Greens
Leafy greens are known for their many health benefits. They are rich in iron, manganese and vitamin A, C and K. Some also have large amounts of magnesium. One cup of cooked spinach contains almost 40% of the RDI for magnesium. Along with collards and turnips, kale is another great choice. The body can benefit from the plant compounds in leafy greens and they help prevent cancer and other diseases.
A single ounce of raw Tamarind contains 26 mg of magnesium, or 6% of your daily value. It is also rich in potassium and iron, which are vital for energy metabolism and fluid balance. Tamarind is a common ingredient in Asian, Indian and Mexican cuisines. A tangy, sweet tamarind-based chutney is one of the most popular ways to enjoy this fruit.
Okra cooked in a cup contains 57mg or 14% DV magnesium. This pod vegetable is a popular choice in Southern cuisine, particularly in gumbos. It contains lots of antioxidants, calcium and thiamin as well as folic acid, zinc and dietary fibre. These nutrients can help combat diabetes, heart disease and digestive conditions as well as some cancers. Okra has a higher protein ratio than soybeans. Okra’s mucilage, which forms when it is cooked, can help to eliminate cholesterol and other toxins from the liver. It also helps to remove waste from the gastrointestinal system.
A three-ounce portion of cooked oysters contains 37 mg of magnesium, or 9% of the daily value. Shellfish has a rich nutritional profile, including high-quality protein and cardioprotective omega-3 fat acids. A three-ounce serving provides more than 188% DV zinc and 114% DV copper. It also contains small amounts of vitamin D.
14. Baked potatoes with skin
Medium baked potatoes with skin can provide up to 48 mg of magnesium or 12% of the daily value. Although potatoes are often dismissed as starchy, they are nutritional powerhouses rich in fiber, easily digestible carbohydrate, vitamins, and minerals. The carbohydrates in potatoes are quickly absorbed, which can cause an increase in blood sugar for people with diabetes. Potatoes also contain vitamins B and C as well as iron, copper and potassium. The majority of nutrients are found under the skin so it is best that you eat both the skin and the flesh.
A small 1.5-ounce portion of raisins contains approximately 14 mg of magnesium or 3.5% of the daily value. These tiny dried grapes contain a variety of bioavailable nutrients, including vitamins B6, potassium and iron. Raisins are sweet and satisfying, and they contain antioxidants and antimicrobial phytophenols which can help to suppress the growth of oral bacteria. Due to their potassium content, these tiny treats may lower blood pressure. You should limit your consumption of raisins, as each one has the same sugar content as whole grapes.