Magnesium rich foods

Magnesium: An essential mineral for health

The health benefits of magnesium and the foods in which it is present.

A very important mineral for human nutrition, Magnesium is found abundantly as it is naturally present in many foods, dietary supplements and in some medicines like antacids or laxatives. Magnesium is very crucial to the body’s function as it is needed for more than 300 biochemical reactions in the body. It keeps the bones strong, blood pressure normal and a steady heart rhythm. It also helps to maintain a normal nerve and muscle function, supports a healthy immune system, helps regulate blood glucose levels and aids in the production of energy and protein. Most of the magnesium in our diet comes from vegetables such as dark green, leafy vegetables. Other foods which are good sources of magnesium include ..

  • Fruits or vegetables (such as bananas, dried apricots, and avocados)
  • Nuts (such as almonds and cashews)
  • Peas and beans (legumes), seeds
  • Soy products (such as soy flour and tofu)
  • Whole grains (such as brown rice and millet)

Adults who consume less than the recommended amount of magnesium are more likely to have elevated inflammation markers. Inflammation, in turn, has been associated with major health conditions such as heart disease, diabetes, and certain cancers. Also, low magnesium appears to be a risk factor for osteoporosis.

There’s some evidence that eating foods high in magnesium and other minerals can help prevent high blood pressure in people with pre-hypertension.’

Side effects from increased magnesium intake are uncommon as the body removes excess amounts and it only occurs when magnesium is taken as a medication. Magnesium deficiency is rare and only occurs in people who –

  • Have kidney disease
  • Have Crohn’s disease or other conditions that affect digestion
  • Have parathyroid problems
  • Take antibiotics or drugs for diabetes and cancer
  • Are older adults
  • Abuse alcohol
  • Have problems absorbing nutrients from the intestinal tract
  • Have certain medications
  • Have low levels of calcium
  • Have burns

The symptoms for magnesium deficiency can be classed into three stages which are the following.

1) Early deficiency symptoms

  • Anorexia
  • Apathy
  • Confusion
  • Fatigue
  • Insomnia
  • Irritability
  • Muscle twitching
  • Poor memory
  • Reduced ability to learn

2) Moderate deficiency symptoms

  • Cardiovascular changes
  • Rapid heartbeat

3) Severe deficiency symptoms

  • Continued muscle contraction
  • Delirium
  • Numbness
  • Seeing or hearing things that aren’t there (hallucinations)
  • Tingling

Listed below are the selected food sources rich in magnesium and the milligrams per serving.

The health benefits of magnesium and the foods in which it is present.

A very important mineral for human nutrition, Magnesium is found abundantly as it is naturally present in many foods, dietary supplements and in some medicines like antacids or laxatives. Magnesium is very crucial to the body’s function as it is needed for more than 300 biochemical reactions in the body. It keeps the bones strong, blood pressure normal and a steady heart rhythm. It also helps to maintain a normal nerve and muscle function, supports a healthy immune system, helps regulate blood glucose levels and aids in the production of energy and protein. Most of the magnesium in our diet comes from vegetables such as dark green, leafy vegetables. Other foods which are good sources of magnesium include ..

  • Fruits or vegetables (such as bananas, dried apricots, and avocados)
  • Nuts (such as almonds and cashews)
  • Peas and beans (legumes), seeds
  • Soy products (such as soy flour and tofu)
  • Whole grains (such as brown rice and millet)

Adults who consume less than the recommended amount of magnesium are more likely to have elevated inflammation markers. Inflammation, in turn, has been associated with major health conditions such as heart disease, diabetes, and certain cancers. Also, low magnesium appears to be a risk factor for osteoporosis.

There’s some evidence that eating foods high in magnesium and other minerals can help prevent high blood pressure in people with pre-hypertension.’

Side effects from increased magnesium intake are uncommon as the body removes excess amounts and it only occurs when magnesium is taken as a medication. Magnesium deficiency is rare and only occurs in people who –

  • Have kidney disease
  • Have Crohn’s disease or other conditions that affect digestion
  • Have parathyroid problems
  • Take antibiotics or drugs for diabetes and cancer
  • Are older adults
  • Abuse alcohol
  • Have problems absorbing nutrients from the intestinal tract
  • Have certain medications
  • Have low levels of calcium
  • Have burns

The symptoms for magnesium deficiency can be classed into three stages which are the following.

1) Early deficiency symptoms

  • Anorexia
  • Apathy
  • Confusion
  • Fatigue
  • Insomnia
  • Irritability
  • Muscle twitching
  • Poor memory
  • Reduced ability to learn

2) Moderate deficiency symptoms

  • Cardiovascular changes
  • Rapid heartbeat

3) Severe deficiency symptoms

  • Continued muscle contraction
  • Delirium
  • Numbness
  • Seeing or hearing things that aren’t there (hallucinations)
  • Tingling

Listed below are the selected food sources rich in magnesium and the milligrams per serving.

FOODS

Milligrams
per serving

Almonds, dry roasted, 1 ounce

80

Spinach, boiled, ½ cup

78

Cashews, dry roasted, 1 ounce

74

Peanuts, oil roasted, ¼ cup

63

Cereal, shredded wheat, 2 large biscuits

61

Soymilk, plain or vanilla, 1 cup

Peanut butter, smooth, 2 tablespoons 49

61

Black beans, cooked, ½ cup

60

Rice, white, cooked, ½ cup

10

Avocado, cubed, 1 cup

44

Potato, baked with skin, 3.5 ounces

43

Rice, brown, cooked, ½ cup

42

Yogurt, plain, low fat, 8 ounces

42

Breakfast cereals

40

Oatmeal, instant, 1 packet

36

Kidney beans, canned, ½ cup

35

Banana, 1 medium

32

Salmon, Atlantic, farmed, cooked, 3 ounces

26

Milk, 1 cup

24-27

Halibut, cooked, 3 ounces

24

Raisins, ½ cup

23

Chicken breast, roasted, 3 ounces

22

Beef, ground, 90% lean, pan broiled, 3 ounces

20

Broccoli, chopped and cooked, ½ cup

12

Bread, whole wheat, 2 slices

46

Apple, 1 medium

9

Carrot, raw, 1 medium

7

Sources:

  1. Webmd
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