Foods containing magnesium play a key role to strengthen the bones. Our bones are made up of 60-65% of magnesium. Unfortunately, this mineral cannot be synthesized in our body. Therefore, it becomes a must to include it in our diet. Magnesium is needed for healthy bones and a normal heart rhythm. Magnesium rich foods help to improve circulation of blood.
To reap health benefits of magnesium, it is essential to eat food sources of magnesium on a regular basis. Consumption of magnesium foods is necessary to maintain healthy blood pressure. However, overcooking should be avoided, so as to decrease loss of magnesium.
Deficiency in Magnesium
Deficiency in magnesium can cause cardiovascular problems, diabetes and hypertension. Malfunctioning of nerves and muscles is often linked to magnesium deficiency. Studies have revealed that approximately half the US population is deficient in magnesium due to unhealthy eating habits.
Foods Rich in Magnesium
Foods with Magnesium in Less Quantity
● Refined grains are considered to be a poor source of magnesium. This is because magnesium content of whole grains reduces drastically when they are refined. Processed foods are generally very low in magnesium.
● Tap water can be a source of this mineral but the magnesium content varies depending on which type of water you are using. For instance, 'hard' water is packed with minerals including magnesium, whereas, 'soft' water has magnesium in lesser amounts.
For instance, 200 grams of roasted chicken leg has around 38 mg of magnesium. On the other hand, 1 cup of roasted turkey leg meat has around 46 mg of magnesium. Whereas, 3.5 oz serving of turkey breast provides approximately 22 mg of magnesium.
This can be gauged from the fact that almost 2 cups of steak pieces contain approximately 100 mg of magnesium. 3.5 oz serving of grounded beef contains around 24 mg of magnesium.
There is no need to take magnesium supplements in the form of capsules if you are including food sources of magnesium in your diet. This is the easiest way to tackle the problem of magnesium deficiency. Hence, make sure that you eat magnesium rich foods as much as possible, daily for optimal health.