Magnesium is obtained from a variety of foodstuffs of plant and animal origin like nuts, seeds, vegetables, beans, fish, etc. Presented here is a detailed list of foods rich in magnesium.
Jan 23, 2019
The daily requirement of magnesium for adult men is approximately 400-420 mg/day, and for adult women is around 300-320 mg/day.
Magnesium plays a vital role in carrying out several biochemical processes in the body. It is required for maintaining proper bone density and bone health. Including magnesium in the diet regularly helps in having strong bones and joints as it aids in proper utilization of calcium in the body.
At the same time, it also aids in the absorption of other minerals in the body like sodium, phosphorous, calcium, etc. Some of the other health benefits include its use in the treatment of high blood pressure, asthma, back pain, etc. As there are numerous health benefits associated with magnesium, it is essential to include it in the diet regularly.
Richest Sources of Magnesium
Dark leafy green vegetables, seeds, nuts, grains, etc., contain good amounts of magnesium. Here is a list of foods containing the highest amount of magnesium. It details the approximate amount of magnesium present in milligram per 100 gram of a certain food item.
Wheat bran - 611 mg
Cocoa powder - 436 mg
Sesame seeds - 351 mg
Pumpkin seeds - 262 mg
Peanut flour - 226 mg
Sun dried tomatoes - 194 mg
Soy meal - 182 mg
Hazelnuts - 163 mg
Black beans - 160 mg
Swiss chard - 81 mg
Spinach - 79 mg
➡ Pumpkin seeds can be roasted or included in salads.
➡ You can eat nuts (cashews, almonds, etc.) raw, in salted form, or include them salads and other recipes.
➡ Beans can be used in chili, salads, curries, etc.
➡ Having small amount of dark chocolate (cocoa) will provide the necessary amount of magnesium.
➡ Spinach can be used for making a smoothie, salad, curry, dip, etc.
➡ Other foods like dried tomatoes, flaxseed, coriander can be added to other recipes or sprinkled on meals.
Foods Rich in Magnesium
Whole grain cereal, bread
Not getting adequate amount of magnesium can lead to deficiency diseases. The symptoms include fatigue, insomnia, muscle spasms and irritability. There are high chances of suffering from bone fractures due to loss in bone density. Therefore, in order to avoid deficiency-related symptoms, it is necessary to include magnesium rich foods in the diet every day.
As most of the mentioned foods are readily available, one can easily include them in the diet. Vegetables and fruits should be eaten fresh in order to get the required amount of magnesium.
Apart from these, you must have also come across magnesium supplements available in the market. Mineral supplements should only be taken under the doctor's supervision as there can be possible side effects associated with it.
On the other hand, supplements are usually meant for those suffering from severe deficiency diseases, as in other cases, it can lead to overdose or toxicity. It is advisable to go for natural sources to fulfill the daily requirement of magnesium.
As magnesium is essential for various purposes in the body, it is wise to include it in the diet in order to keep deficiency diseases at bay and have a healthy life. It is recommended to take supplements, or make changes in the diet only after consulting the doctor. Take care!