10 Magnesium rich foods to include in your diet
You may not have ever thought too much about how much magnesium you are getting in your diet, but magnesium deficiency is quite common and it can lead to some very serious health problems. Magnesium is needed to keep your bones healthy, your muscles and nerves functioning properly, and helps you to maintain a healthy immune system. If you have too little magnesium in your diet, it can contribute to bone disorders, anxiety and depression, and high blood pressure. The daily recommended amount of magnesium that you should be consuming in your food is 400mg, so check out the list magnesium rich foods below and find out if you are eating enough magnesium in your diet.
1. Nuts and seeds
Adding nuts and seeds to your cooking is one of the easiest ways to increase your intake of magnesium. A 100g serving of pumpkin seeds would provide more than 100 percent of your magnesium intake in one go. Other seeds and nuts that have a high magnesium content include: almonds, cashews, flax seeds and sesame seeds.
2. Whole grains
Whole grains are also a part of magnesium rich foods. It’s always better to choose whole grain foods over the refined type, because it will provide you with a lot more fibre and essential nutrients, including magnesium. If you ate a 100g serving of brown rice, for example, you would be getting 44mg of magnesium. Other whole grain foods that are high in magnesium are oats, buckwheat, quinoa and millet.
3. Dark leafy greens
One of the most common reasons that people have a magnesium deficiency is that they are not eating enough vegetables. The vegetables with the highest levels of magnesium in them are the dark leafy green varieties, such as kale, Swiss chard and lettuce. The best of all the vegetables to eat to increase the magnesium in your diet is spinach, which can provide you with 6 percent of your daily requirement in a single serving.
Bananas are best known for the energy that they provide and for their high potassium content, but they are also a very good magnesium rich food. As well as all the other health benefits of bananas, eating a single, average sized banana will provide you with approximately 8 percent of your daily amount of magnesium.
Fish is a great source of omega-3 fatty acids and vitamin D, and some fish also can provide you with a good source of magnesium. The best fish for getting more magnesium into your diet is mackerel, which provides 97mg of magnesium in a 100g serving. Nutritionists recommend that we should all be eating at least two portions of oily fish every week to protect us against high blood pressure and heart disease.
6. Dark chocolate
Good news for chocolate lovers! One of great magnesium rich foods is chocolate.
For a magnesium rich treat, try some dark chocolate and it will also provide you with a good supply of antioxidants. Just a small square of dark chocolate would help you reach your daily amount of magnesium, because a 100g serving would provide you with 327mg of the mineral. Dark chocolate, in moderation, is also a good way to satisfy a sweet tooth when you are trying to lose weight.
Legumes, such as kidney-beans, lentils and black beans, are also included in our list of magnesium rich foods, and soybeans are the best of all. Just half a cup of roasted soybeans would provide nearly half of your daily amount of magnesium. Soybeans are also a great source of protein, fibre and other essential vitamins and minerals.
8. Dried fruit
Dried fruits are a great way to get a concentrated source of vitamins and minerals and they make a great healthy on the go snack. You have plenty of dried fruits to choose from and apricots, raisins and prunes are all high in magnesium. A half cup serving of dried figs would supply you with 51mg of magnesium. Although dried fruit is very healthy, you should be careful not to over indulge, because it does contain quite a lot of concentrated sugar.
Another one of fabulous magnesium rich foods is avocado. Avocados are loaded with vitamins and they contain ingredients that will help keep your heart healthy and ward off certain types of cancer. If you add some avocado to your meals, it will give you nearly 25 percent of your daily recommended intake of magnesium at one sitting.
One of the amazing things that magnesium does for you, is it improves your body’s ability to absorb calcium. Yoghurt, which contains magnesium and calcium, is a great way to get both minerals at the same time and boost the health of your bones. A standard cup of low fat yoghurt will increase your magnesium intake by 47mg.
Do you know other magnesium rich foods?