Do you know the best sources of Magnesium? We have brought a list of the Top 10 Sources of Magnesium One of the Most Underrated Supplement.
Many Americans’ diets are deficient in magnesium. But before you grab a supplement, you should be aware that you can get all the magnesium you require from a few portions of meals every day.
Magnesium rich food sources include nuts, seeds, whole grains, beans, green vegetables, milk, yogurt, and fortified meals. 20% of the daily magnesium requirements for adults are present in one ounce of almonds.
There are so many foods high in magnesium, even in water, whether it be tap, mineral, or bottled. Some antacids and laxatives also held magnesium in them.
Why is magnesium so crucial? Magnesium promotes muscle and neuron function as well as energy synthesis in the body, among many other vital functions.
Typically, low magnesium levels don’t show any symptoms. On the other hand, low levels of magnesium can raise your risk of osteoporosis, type 2 diabetes, high blood pressure, and heart disease.
For healthy individuals, consuming too much magnesium through diet is not a problem. The same cannot be true for supplements, though. High magnesium dosages from supplements or drugs can make you feel sick to your stomach and give you cramps and diarrhea.
Additionally, many antibiotics and other medications might interfere with the magnesium included in supplements. If you’re thinking about taking magnesium supplements, especially if you frequently use laxatives or antacids that include magnesium, see your doctor or pharmacist first.
We hope this magnesium rich food list will help you a lot to choose the right food for you. Let us see the high magnesium foods list below.
Top 10 Sources of Magnesium
1. Dark chocolate
Both healthful and delicious, dark chocolate. It has a high amount of magnesium—65 mg, or 15% of the DV—in a 1-ounce (oz), or 28-gram (g), dose.
Additionally rich in iron, copper, and manganese, dark chocolate also has prebiotic fiber, which can help feed the good bacteria in the stomach.
Additionally, it contains a lot of healthy antioxidants. These foods are rich in antioxidants that combat free radicals, and dangerous chemicals that can destroy your cells and cause disease.
Because it includes flavonols, and strong antioxidants that stop LDL (bad) cholesterol from oxidizing and adhering to the cells lining your arteries, dark chocolate is especially good for heart health.
To get the best health advantages from dark chocolate, pick a product with at least 70% cocoa solids. A larger proportion is preferable.
Dark chocolate is especially beneficial for heart health because it contains flavonols, potent antioxidants that prevent LDL (bad) cholesterol from oxidizing and sticking to the cells lining your arteries.
Choose a product with at least 70% cocoa solids if you want to get the health benefits of dark chocolate to the fullest. A higher ratio is preferred.
Avacado is a fruit high in magnesium. The fruit avocado is a delicious and very nutrient-rich source of magnesium. The magnesium content in a medium avocado is 58 mg or 14% of the DV.
Additionally rich in potassium, B vitamins, and vitamin K are avocados. Additionally, they contain a lot of fat, notably heart-healthy monounsaturated fat, unlike other fruits.
Avocados are also a fantastic source of fiber. In actuality, an avocado has extremely few digestible carbohydrates since the majority of its carbohydrates are fiber.
Consuming avocados has been found in studies to lower inflammation, lower cholesterol, and boost feelings of fullness after meals.
One medium avocado has 14% of the daily value (DV) for magnesium. Avocados include a variety of additional nutrients that may lower inflammation, enhance cholesterol levels, and make you feel fuller.
Nuts are pleasant and nourishing. Almonds, cashews, and Brazil nuts are varieties of nuts that are particular foods high in magnesium.
For instance, 83 mg of magnesium, or 20% of the DV, may be found in a 1-oz (28-g) meal of cashews.
Most nuts are also a rich source of fiber and monounsaturated fat, and studies suggest that eating them can lower cholesterol and blood sugar levels in diabetics.
Brazil nuts are quite rich in selenium as well. The DV for this mineral is really around 175% of what is found in only one Brazil nut.
Additionally, nuts have anti-inflammatory properties, are good for the heart, and can help with hunger control when consumed as snacks.
Magnesium and other important minerals are abundant in Brazil, cashew, and almond nuts. Twenty percent of the DV is provided by one serving of cashews.
A group of nutrient-rich plants known as legumes includes lentils, beans, chickpeas, peas, and soybeans. They are extremely abundant in a variety of nutrients, and also placed on high magnesium foods list.
For example, a meal of cooked black beans (1 cup, 172 g) has an outstanding 120 mg of magnesium or 29% of the DV. Additionally rich in potassium and iron, legumes are a significant source of protein for vegetarians.
Legumes’ high fiber content and low glycemic index (GI) may assist in lowering cholesterol levels, enhancing blood sugar regulation, and lowering the risk of heart disease.
Natto, a fermented soybean product, is also regarded as a top source of vitamin K2, which is crucial for strong bones. Foods high in magnesium include legumes. A 1-cup (172-g) meal of black beans, for instance, has 29% of the daily value (DV) for magnesium.
Due to its high protein content, tofu is a mainstay in vegetarian diets. It’s also referred to as bean curd and is produced by squeezing soybean milk into delicate white curds.
A serving of 3.5 oz (100 g) has 35 mg of magnesium or 8% of the daily value. 10 g of protein and adequate amounts of calcium, iron, manganese, and selenium are also included in one meal.
Additionally, some research indicates that consuming tofu and other soy products may reduce your chance of developing stomach cancer and preserve the cells lining your arteries.
8 percent of the DV for magnesium is found in one serving of tofu. Several other nutrients, including protein, are also abundant in it. Tofu is a great choice for vegetarians it is magnesium rich food.
Seeds are very nutritious and magnesium rich food. Numerous kinds, including flax, pumpkin, and chia seeds, are similarly rich in magnesium.
One ounce (28 grams) of pumpkin seeds is a particularly excellent source, providing 168 mg. A staggering 40% of the DV for magnesium is represented by this.
Iron, monounsaturated fat, and omega-3 fatty acids in high amounts are also present in seeds. Additionally, they have a tremendous amount of fiber. In actuality, fiber makes up over half of the carbohydrates in most seeds.
Additionally, they include antioxidants, which guard your cells against dangerous free radicals created by metabolism.
Additionally, flaxseed has been demonstrated to lower cholesterol levels and may be helpful in the fight against breast cancer. Magnesium is prevalent in most seeds. In actuality, one ounce (28 grams) of pumpkin seeds has around 40% of the DV.
7. Whole grains
Wheat, oats, and barley are examples of grains, as well as pseudocereals like buckwheat and quinoa. Whole grains are also present in our high magnesium foods list. Magnesium is one of several minerals that may be found in abundance in whole grains.
Buckwheat cooked in a 1-cup (168-g) portion has 86 mg of magnesium, which is 20% of the DV. In addition, many whole grains are rich in fiber, selenium, manganese, and B vitamins.
Whole grains have even been demonstrated in controlled research to lower inflammation and numerous heart disease risk factors.
Magnesium is one of several minerals present in abundance in whole grains. Cooked buckwheat provides 20% of the DV for magnesium in a 1-cup (168-g) serving.
8. Some fatty fish
Fish is highly nutrient-dense, particularly fatty fish. Salmon, mackerel, and halibut are among the many fish varieties that are foods high in magnesium.
In fact, 3.5 oz (100 g) of cooked salmon contains 30 mg of magnesium or 7% of the daily value. Additionally, it offers an amazing 22 g of top-notch protein.
Additionally, fish has a lot of minerals including selenium, potassium, and B vitamin. Furthermore, consuming a lot of fatty fish has been associated with a lower risk of developing a number of chronic diseases, including heart disease.
The abundance of omega-3 fatty acids has been linked to these advantages. Magnesium and other minerals are abundant in fatty fish, which is also incredibly nutrient-dense. 3.5 oz (100 g) of cooked salmon provides 7% of the daily value (DV) for magnesium.
Banana is also a fruit that is a member of the high magnesium foods list. One of the most consumed fruits in the whole world is the banana. Their high potassium content, which helps lower blood pressure and is associated with a lower risk of heart disease, is what makes them most well-known.
Additionally, they contain a lot of magnesium. One big banana has 37 mg of magnesium or 9% of the DV. Bananas also include fiber, vitamin B6, vitamin C, and vitamin B6.
Since ripe bananas contain more sugar and carbohydrates than the majority of other fruits, they might not be acceptable for those on low-carb diets.
Unripe bananas have a significant amount of resistant starch, which is not digested and absorbed. Additionally, resistant starch may help decrease inflammation, blood sugar levels, and intestinal health.
Several nutrients are found in bananas in good amounts. A big banana has 9% of the daily value (DV) for magnesium.
10. Leafy greens
Leafy greens are very nutrient-dense, and many varieties are magnesium-rich. Kale, spinach, collard greens, turnip greens, and mustard greens are among the leafy greens are foods high in magnesium.
For instance, 158 mg of magnesium, or 37% of the DV, may be found in a 1-cup (180-g) portion of cooked spinach. Additionally, spinach and other leafy greens are good sources of a number of minerals, including iron, manganese, and vitamins A, C, and K.
Leafy greens also include a variety of advantageous plant components that help shield your cells from harm and may lower your chance of developing cancer.
You might not be consuming enough magnesium in your diet each day, despite it being a crucial element. Fortunately, you may satisfy your demands by eating a variety of healthful meals.
Eat a variety of the items from the above list as part of a balanced diet to increase your intake of magnesium and other vital elements.
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