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10 Magnesium-Rich Foods that are Super Healthy

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Magnesium is one of the essential minerals that the human body needs for appropriate nerve capability and muscle regulations, keeping up with glucose levels, and producing protein. Magnesium is produced by the body through a variety of chemical reactions, but not enough to meet the 420 milligrams (mg) daily requirement. Thus it becomes critical to include ample amounts of magnesium-rich foods in your diet to meet your body’s magnesium demand.

8 Magnesium Rich Foods that are Super Healthy

Here are some important magnesium-rich foods that are super healthy.

Dark Chocolate

Dark Chocolate

Dark chocolate is one of the most delicious ways to fulfill your body’s magnesium demand. A 28-gram (1-ounce) Dark chocolate bar contains around 65 mg of magnesium. Apart from this dark chocolate is also rich in other nutrients such as manganese, iron, copper, and other prebiotic fibers, that helps to fight the bacteria’s in your body. To get the most out of dark chocolate, make sure it contains 70% cocoa or more. However, over consumption of dark chocolate can increase caffeine levels in your body causing increased heart rate.

Nuts

Nuts

Nuts

Almost all kinds of nuts are beneficial for the human body in many ways, however among them cashews, Brazil nuts, and almonds are the best with their high magnesium content. Even an ounce of cashews can provide more than 80 mg of magnesium, making up around 20% of your daily magnesium requirement. Nuts are rich in mono-saturated fats that helps in maintaining blood sugar level and control cholesterol level in the body. Nuts are ready-to-eat food items and can be consumed as a snack. 

Tofu

Tofu

Tofu

Tofu is a kind of processed cheese block, made from condensed soy milk, and is highly consumed in china. It’s high in magnesium and a rich source of protein as well, if you are a vegetarian. A 100 gm serving of Tofu contains around 35 mg of magnesium. One serving of Tofu roughly contains 10 grams of protein along with other essential nutrients such as iron, manganese, calcium, and selenium.

Avocados

Avocados

Avocados

Avocados are one of the most delicious and nutrient-rich fruit, that is high in magnesium. Average avocado fruit contains around 58 mg of magnesium that can fulfill around 14% of your daily magnesium requirement. It is also rich in other nutrients such as Vitamin K, Potassium, Vitamin B, and other mono-saturated fats, which are good for heart health. Avocados are also an excellent source of fiber that helps in improving your body’s digestion. 

Legumes

Legumes

Legumes

Legumes are one nutrient-rich food item that you can include in your diet to meet your daily magnesium requirement. Beans, chickpeas, soybean, and peas are some of the common food items that belong t the family of legumes. For instance, 1 serving of black beans provides 120 grams of magnesium, thus fulfilling around 20% of your daily magnesium requirement. The high iron content and protein keep you energized and the high amount of fiber in legumes reduces the chances of heart attacks and helps in controlling blood sugar levels. 

Whole Grains

 

The most common whole grains such as wheat, barley, and oats are not only high in fiber but also, contains ample amount of magnesium. A cup full of wheat contains around 86 mg of magnesium making up around 1/5 of your daily magnesium requirement. Whole grains are anti-inflammatory food items rich in B-Vitamin, selenium, fibers, and manganese. It helps in reducing the risk of heart disease and helps in fighting inflammation. 

Bananas

Bananas

Bananas

Bananas are one of the most commonly available and one of the most nutritious protein-rich fruits. It’s high in potassium and found very helpful in reducing the risk of heart disease. Apart from potassium, bananas are also rich in magnesium and a full-size banana can provide you with around 37 mg of magnesium. Thus adding bananas to your diet can help you fulfill your daily magnesium requirement. Some bananas are high in sugar and carbs, so if you are following a low-carb diet then it’s recommended for you. 

Seeds

 

There are a variety of seeds up on the market, that are rich in magnesium such as chia seeds, flax, and pumpkin seeds. Among these seeds, pumping seeds are one of the best sources of magnesium as its single serving (28 gm) contains 168 mg of magnesium, which makes up around 40% of your daily requirement. It’s also rich in mono-saturated fats, omega-3, anti-oxidants, and fibers, which keep your heart healthy and your metabolism high. 

Fatty Fish

Fatty Fish

Fatty Fish

It’s a fact that fishes are a rich source of protein, but also some fatty fishes such as Salmon, Halibut, and Mackerel are high in magnesium. One serving (100 Grams) of cooked salmon can provide you with almost 30 mg of magnesium. The same serving includes 22 grams of protein and nutrients as well, such as B vitamins, potassium, and selenium. However higher consumption of fatty fish can also lead to serious chronic heart diseases. 

Bottom Line

There are plenty of food items to select from, that are rich in magnesium, but it’s important to select one that is easily available, can be included in your daily diet, and doesn’t have other side effects. And some of the best such food items that you can pick are seeds, Avocados, nuts, legumes, and bananas. The best way to meet your daily magnesium demand is to include an appropriate amount of the above food items in your diet. It’s best to pick food items that has other nutrients as well, just apart from magnesium, so that it can help you stay fit and healthy. 

FAQ’s on Healthy Food

Q1. What are Some Sources of Magnesium?

Magnesium is found in a variety of foods, including nuts, seeds, whole grains, legumes, and leafy green vegetables. Some examples of magnesium-rich foods include almonds, cashews, peanuts, sunflower seeds, pumpkin seeds, quinoa, brown rice, lentils, chickpeas, spinach, kale, and broccoli.

Q2. Why is Magnesium important for Health?

Magnesium is an essential mineral that is involved in a wide range of physiological processes in the body, including energy metabolism, protein synthesis, nerve function, and muscle function. It is also important for maintaining healthy bones, teeth, and heart health.

Q3. How much Magnesium do I need per Day?

The recommended daily intake of magnesium varies depending on age, sex, and life stage. For adults, the recommended daily intake of magnesium is 310-420 mg per day. Pregnant and lactating women have higher magnesium needs, and it is important to consult with a healthcare provider to determine the appropriate daily intake.

Q4. Do the effects of taking too much Magnesium pose any Risks?

Since it is uncommon to ingest dangerous levels of magnesium from diet alone, consuming too much magnesium through food is typically not a cause for concern. 


Magnesium is one of the essential minerals that the human body needs for appropriate nerve capability and muscle regulations, keeping up with glucose levels, and producing protein. Magnesium is produced by the body through a variety of chemical reactions, but not enough to meet the 420 milligrams (mg) daily requirement. Thus it becomes critical to include ample amounts of magnesium-rich foods in your diet to meet your body’s magnesium demand.

8 Magnesium Rich Foods that are Super Healthy

Here are some important magnesium-rich foods that are super healthy.

Dark Chocolate

Dark Chocolate

Dark Chocolate

Dark chocolate is one of the most delicious ways to fulfill your body’s magnesium demand. A 28-gram (1-ounce) Dark chocolate bar contains around 65 mg of magnesium. Apart from this dark chocolate is also rich in other nutrients such as manganese, iron, copper, and other prebiotic fibers, that helps to fight the bacteria’s in your body. To get the most out of dark chocolate, make sure it contains 70% cocoa or more. However, over consumption of dark chocolate can increase caffeine levels in your body causing increased heart rate.

Nuts

Nuts

Nuts

Almost all kinds of nuts are beneficial for the human body in many ways, however among them cashews, Brazil nuts, and almonds are the best with their high magnesium content. Even an ounce of cashews can provide more than 80 mg of magnesium, making up around 20% of your daily magnesium requirement. Nuts are rich in mono-saturated fats that helps in maintaining blood sugar level and control cholesterol level in the body. Nuts are ready-to-eat food items and can be consumed as a snack. 

Tofu

Tofu

Tofu

Tofu is a kind of processed cheese block, made from condensed soy milk, and is highly consumed in china. It’s high in magnesium and a rich source of protein as well, if you are a vegetarian. A 100 gm serving of Tofu contains around 35 mg of magnesium. One serving of Tofu roughly contains 10 grams of protein along with other essential nutrients such as iron, manganese, calcium, and selenium.

Avocados

Avocados

Avocados

Avocados are one of the most delicious and nutrient-rich fruit, that is high in magnesium. Average avocado fruit contains around 58 mg of magnesium that can fulfill around 14% of your daily magnesium requirement. It is also rich in other nutrients such as Vitamin K, Potassium, Vitamin B, and other mono-saturated fats, which are good for heart health. Avocados are also an excellent source of fiber that helps in improving your body’s digestion. 

Legumes

Legumes

Legumes

Legumes are one nutrient-rich food item that you can include in your diet to meet your daily magnesium requirement. Beans, chickpeas, soybean, and peas are some of the common food items that belong t the family of legumes. For instance, 1 serving of black beans provides 120 grams of magnesium, thus fulfilling around 20% of your daily magnesium requirement. The high iron content and protein keep you energized and the high amount of fiber in legumes reduces the chances of heart attacks and helps in controlling blood sugar levels. 

Whole Grains

 

The most common whole grains such as wheat, barley, and oats are not only high in fiber but also, contains ample amount of magnesium. A cup full of wheat contains around 86 mg of magnesium making up around 1/5 of your daily magnesium requirement. Whole grains are anti-inflammatory food items rich in B-Vitamin, selenium, fibers, and manganese. It helps in reducing the risk of heart disease and helps in fighting inflammation. 

Bananas

Bananas

Bananas

Bananas are one of the most commonly available and one of the most nutritious protein-rich fruits. It’s high in potassium and found very helpful in reducing the risk of heart disease. Apart from potassium, bananas are also rich in magnesium and a full-size banana can provide you with around 37 mg of magnesium. Thus adding bananas to your diet can help you fulfill your daily magnesium requirement. Some bananas are high in sugar and carbs, so if you are following a low-carb diet then it’s recommended for you. 

Seeds

 

There are a variety of seeds up on the market, that are rich in magnesium such as chia seeds, flax, and pumpkin seeds. Among these seeds, pumping seeds are one of the best sources of magnesium as its single serving (28 gm) contains 168 mg of magnesium, which makes up around 40% of your daily requirement. It’s also rich in mono-saturated fats, omega-3, anti-oxidants, and fibers, which keep your heart healthy and your metabolism high. 

Fatty Fish

Fatty Fish

Fatty Fish

It’s a fact that fishes are a rich source of protein, but also some fatty fishes such as Salmon, Halibut, and Mackerel are high in magnesium. One serving (100 Grams) of cooked salmon can provide you with almost 30 mg of magnesium. The same serving includes 22 grams of protein and nutrients as well, such as B vitamins, potassium, and selenium. However higher consumption of fatty fish can also lead to serious chronic heart diseases. 

Bottom Line

There are plenty of food items to select from, that are rich in magnesium, but it’s important to select one that is easily available, can be included in your daily diet, and doesn’t have other side effects. And some of the best such food items that you can pick are seeds, Avocados, nuts, legumes, and bananas. The best way to meet your daily magnesium demand is to include an appropriate amount of the above food items in your diet. It’s best to pick food items that has other nutrients as well, just apart from magnesium, so that it can help you stay fit and healthy. 

FAQ’s on Healthy Food

Q1. What are Some Sources of Magnesium?

Magnesium is found in a variety of foods, including nuts, seeds, whole grains, legumes, and leafy green vegetables. Some examples of magnesium-rich foods include almonds, cashews, peanuts, sunflower seeds, pumpkin seeds, quinoa, brown rice, lentils, chickpeas, spinach, kale, and broccoli.

Q2. Why is Magnesium important for Health?

Magnesium is an essential mineral that is involved in a wide range of physiological processes in the body, including energy metabolism, protein synthesis, nerve function, and muscle function. It is also important for maintaining healthy bones, teeth, and heart health.

Q3. How much Magnesium do I need per Day?

The recommended daily intake of magnesium varies depending on age, sex, and life stage. For adults, the recommended daily intake of magnesium is 310-420 mg per day. Pregnant and lactating women have higher magnesium needs, and it is important to consult with a healthcare provider to determine the appropriate daily intake.

Q4. Do the effects of taking too much Magnesium pose any Risks?

Since it is uncommon to ingest dangerous levels of magnesium from diet alone, consuming too much magnesium through food is typically not a cause for concern. 

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