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Top 10 Magnesium-Rich Food

Magnesium plays an essential role in over 300 biochemical reactions occurring in the human body. Therefore, when you say “you need magnesium” this is an understatement.

Magnesium comes with a plethora of health benefits and also the bodily functions cannot proceed or process without this mineral. Let’s say that magnesium deficiency can lead to various health problems.

What is the correct dosage of Magnesium Intake?
A deficiency of Magnesium intake can result in muscle cramps, abnormal heart health, coronary spasms, seizures, and numbness.

Conversely, if you consume too much magnesium, it can cause various health problems such as nausea and diarrhea. Thus, it is essential to intake the right amount, neither less nor more.

In an average, an adult should contain about 25 gm of magnesium (amounts of magnesium) stored in their soft tissues, bones and a limited amount in the blood. The daily value (DV) or intake of magnesium is assumed to be around 400 mg. The levels of it are managed by excreting excess via the urine (approx. 120 mg a day on average).

So, what is the correct amount or dosage for daily intake of magnesium? Read it further to learn more about the recommended daily intake of magnesium.

Recommended daily intake of magnesium:
• 19–30-years (Men): 400 mg
• 19–30-years (Women): 310 mg
• Over 31 years (Men) : 420 mg
• Over 31 years (Women): 320 mg
• Pregnant women: 350–400 mg

10 Foods that are Rich in Magnesium

Magnesium is one of the important minerals and helps you in maintaining good health. You can easily meet the needs of magnesium daily. All you need to do is eating foods that are high in magnesium. Below is a list of 10 foods that are rich in magnesium.

1. Spinach
Well, you all know that dark leafy greens are one of the best food and contain magnesium content. It is rich in fibre and packed with several nutrients like potassium, vitamin B6, and folate especially when it is cooked. It is one of the best green leafy vegetables which is a good source for magnesium. You can easily add spinach to your diet. Prepare it in fresh juices; add it to salad, or smoothies. Leafy green vegetables are excellent sources of many nutrients that may reduce the risk of cancer.

• Half a cup (i.e., 90 gm) of boiled spinach contains 79 mg of magnesium.
• Half a cup of cooked Swiss chard includes 75 mg of magnesium.
• Half a cup of cooked beet greens includes 49 mg of magnesium.

2. Avocados
Avocados are loaded with nutrients, vitamins and minerals including magnesium. It is a rich source of magnesium, vitamin A, C, E, K, B-complex vitamins, healthy fats and fatty acids. Do you need more magnesium on your plate? Avocados can be of great help. If you consume avocados regularly, it can help in stimulating serotonin and dopamine pathways in the brain. Besides, it slows down the progression of neurological decline.

Avocado on toast and poached egg on top of it has made breakfast more exciting than ever. This creamy green fruit contains 44 mg of magnesium per cup (150 gm) gaining popularity amongst nutrition seekers.

3. Pumpkin Seeds
Magnesium is one of the best muscle relaxants that stimulate the movement of stool in the bowel. It is essential to eliminate toxins and cleaning the intestines, which can lead to systemic complications.

Pumpkin seeds are one of the best sources of magnesium and are also rich in iron, omega-3 fatty acids, and monounsaturated fat. Also, these seeds are extremely rich in fibre and contain antioxidants which help in protecting the cells of your body from certain harmful free radicals that usually produces during metabolism.

Adding pumpkin seeds to your diet improve gut motility by decreasing the time amount which it usually takes waste for leaving the colon.
28 gm of these roasted munchy pumpkin seeds contains 74 mg of magnesium.

4. Baked Potatoes
Baked potatoes are always good for lunch and dinner. Vegetables include a higher dose of magnesium, which is present in its skin and flesh. A 100 g portion of boiled potatoes contains 43g of magnesium in their skins. We recommend you to visit a doctor for any health issues, as it is essential to consult the doctor before you make any changes to your diet.

5. Nuts and Seeds
Nuts like pecans, almonds, pecans, etc. contain a good dose of magnesium which helps in preserving the density of bones and support in maintaining your cardiovascular health. Besides, it helps in regulating the level of sugar in your blood. Nuts and seeds containing magnesium increases the levels of testosterone and makes muscle recover faster. Consuming almonds following a meal reduces the blood sugar level by 40 to 50%.

6. Dark Chocolates
Dark chocolate is one of the highest sources of magnesium. A single ounce of unsweetened dark cocoa powder provides around 24% of the daily recommended dose of magnesium. 28g of dark chocolates contains 64mg of magnesium, now here is a reason for you to indulge yourself into one.

7. Black Beans
Consumption of black beans has many health benefits like maintaining bone health, managing diabetes, lowering blood pressure, preventing cancer, etc. You can add black beans in your diet in several ways. Make the salads and tacos more filling and hearty. This wonderful edible item contains 60 mg of magnesium per half a cup (86 gm).

8. Whole Wheat Bread
Whole wheat bread is also one of the sound sources of magnesium and selenium as well. Besides, it is rich in many nutrients that can help you keep yourself healthy. Not getting enough magnesium content? Shout out to all the break eaters, and you are in luck! 2 slices of whole wheat bread contain around 48 mg of magnesium. Yes, it is as simple as this.

9. Kidney Beans
Kidney beans are one of the popular types of beans and highly rich in nutrients. Besides, kidney beans are a good source of vitamins and minerals like copper, manganese, molybdenum, folate, iron, etc. 100g of kidney beans contains 140 mg of magnesium. Kidney beans are not just a good source of magnesium (supplements), but a good source of energy, thiamine, antioxidant and helps maintain a healthy heart.

10. Prickly Pear
You must be wondering what prickly pear is? Well, the cactus plant Optunia is commonly called prickly pear. This cactus is amazing. It primarily produces an edible fruit known as Sabra, nopal, or tuna. One serving (1 cup) of prickly pears contains 127 mg magnesium. To enjoy this yummilicious fruit, cut it in 2 halves, remove the seeds, and scoop out the flesh.

The Bottom Line
Magnesium is one of the essential minerals, and the above list of delicious foods will give you enough amounts that you need. Ensure that you eat a balanced diet. Intake of such foods will keep your body satisfied and your health robust.

If you have any related questions and want to consult with an expert then, you can find one near you on Medikoe. Medikoe is a platform that helps you connect with certified and experienced doctors or healthcare practitioner near you for the best in class medical advice and treatment.

Have a quick question? Get your health-related questions answered for free by experts within 24 hours on Medikoe.

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