Magnesium is an extremely essential mineral which involves numerous chemical reactions in the body to maintain optimum health.
Many people are not reaching the RDI (reference daily intake) of 400mg and by eating the right Magnesium rich foods you can easily obtain your RDI goal.
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The top benefits of Magnesium
- By taking in the prescribed daily intake of Magnesium you can support the chemical reactions in your body that is necessary to maintain a healthy lifestyle.
- Magnesium supplements have been known for enhancing exercise performance and several studies were performed with mixed results.
- By supplementing your diet with Magnesium, symptoms of depression can be reduced as a link has been found between magnesium deficiency and depression.
- People with an adequate Magnesium has a significantly lower risk in suffering from type 2 Diabetes or metabolic syndrome, as Magnesium studies have shown that Magnesium supplements can lower blood sugar levels in people.
- People that has elevated levels of blood pressure can lower it by taking Magnesium supplements, however it does not have the same effect on those who have normal levels.
- Magnesium contains powerful properties in fighting inflammation. It can provide several benefits including reducing the inflammatory marker CRP.
- People suffering from frequent migraine episodes may not have enough Magnesium levels and by supplementing your daily intake you can provide relief from migraines.
- Studies have shown that women who take Magnesium supplements can improve PMS symptoms.
Getting adequate Magnesium is vital and by eating the right foods or taking a Magnesium supplement you can improve your overall health.
10 Best Magnesium rich foods
- Dark Chocolate
Dark chocolate not only contains prebiotic fibre that is great for maintaining healthy gut bacteria, but is also rich in copper, iron and Manganese. Dark chocolate is also an excellent way to maintain a healthy heart due to the flavanols content which are powerful antioxidants that keep LDL (bad) cholesterol from oxidising and sticking to the cells in your arteries.
By eating dark chocolate with at least 70% cocoa content you can improve heart health, gut health and provide your body with antioxidants that neutralizes free radicals, preventing damage to your cells which can lead to disease. Not only is dark chocolate healthy, but also delicious.
Avocados are nutritious and tasty, plus a medium sized avocado can provide you with 15% of the RDI of magnesium your body needs.
Avocados are rich in Vitamin K, B Vitamins and potassium, fibre and contains monounsaturated fat which is great for heart health.
Most nuts are an excellent source of fibre and monounsaturated fat.
Not only are they tasty, but also nutritious and nuts such as almonds, cashews and Brazil nuts are rich in Magnesium.
Brazil nuts are high in selenium and one serving can contribute 20% of the RDI of magnesium. Nuts are a healthy snack for people that are following a healthy lifestyle and include benefits such as:
- Anti-inflammatory properties.
- Promoting good heart health.
- Lowering cholesterol levels and sugar levels in people suffering from Diabetes.
- Reducing appetite when consumed as a snack.
Legumes are nutrient-dense plants (lentils, beans, peas, soybeans, chickpeas) that are rich in many nutrients, including magnesium as well as fibre.
They are also a rich source of potassium, iron and protein for a vegetarian diet.
One cup of black beans contributes to 30% of the RDI of magnesium.
Other benefits of legumes:
- Their low glycaemic index (GI) help reduce cholesterol levels, decrease the risk of heart disease and improve blood sugar levels.
- An excellent source of Vitamin K2 which is excellent for good bone health.
One of the staple foods in a vegetarian diet is Tofu which is made from soybean milk. One serving of 10grams can provide your body with 10% more of the RDI for protein, manganese, selenium, calcium and iron and 100grams can provide you with 13% of the RDI for magnesium.
Studies have shown that by eating Tofu it can reduce the risk of stomach cancer.
Several seeds including flax, chia and pumpkin seeds are a rich source of magnesium. Not only are seeds incredibly healthy, they contain high amounts of fibre, iron, monounsaturated fat and Omega-3 fatty acids.
Flax seeds can lower cholesterol and can reduce the risk of breast cancer. Seeds contain antioxidants that protects the body from harmful free radicals.
One service (28 grams) of pumpkin seeds contributes to 37% of the RDI for Magnesium.
- Whole Grains
Grains such as barley or oats and pseudo cereals i.e. quinoa and buckwheat are excellent sources of several nutrients including magnesium.
Many wholegrains are rich in B vitamins, manganese, fibre and selenium. Controlled studies have revealed that grains can reduce inflammation and decrease the risk of heart disease.
Pseudo cereals have a high protein and antioxidant content as opposed to grains like wheat and corn and are perfect for people suffering from gluten sensitivity or celiac disease.
- Fatty fish
Fish that are high in Magnesium include mackerel, halibut and salmon. Half a fillet of salmon contains 53mg of magnesium which contributes 13% of the RDI for magnesium. Salmon also contains high-quality protein.
Apart from magnesium, fatty fish is also rich in potassium, B vitamins, selenium and several other healthy nutrients.
Studies have revealed that a high intake of fatty fish can decrease the risk of chronic diseases like heart disease.
We all know that bananas contain a high level of potassium which can reduce the risk of heart disease and lower blood pressure. But one large banana contributes to 9% of the RDI for magnesium. They also contain vitamin C, vitamin B6, fibre and manganese.
- Leafy greens
Leafy greens such as kale, spinach, collard greens and mustard greens are loaded with nutrients such as Vitamins A, C, and K as well as iron and manganese. They are extremely healthy and has a high content of Magnesium. One cup of spinach provides 39% of the RDI for magnesium. The beneficial plant compounds found in leafy greens may reduce the risk of cancer and help protect cells from damage.