10 Top Magnesium-Rich Foods Incredibly Healthy Benefits

Post by Alex Brad.

1. Introduction

What is Magnesium and why is it important for our health?
It is generally accepted that magnesium is a mineral that is essential to the body's capability.
Magnesium's main purpose is to assist in keeping blood pressure ordinary, bones solid, and the heartbeat consistent.
I am interested in finding, and hope you also do, what Magnesium benefits are for our bodies, what happens if we don’t provide enough Magnesium from food, what are the factors which involve a great consumption of this mineral, and how to avoid them by adopting a healthy lifestyle and nevertheless what are the top foods rich in Magnesium that must integrate into our diet.

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2. Magnesium Benefits

What is magnesium good for? Magnesium helps your body in the following issues:
- Diabetes (regulates blood sugar levels)
- Blood pressure regulation (by modulating vascular tone and reactivity)
- Premenstrual syndrome (Magnesium in combination with vitamin B6 can be used for women's prevention of premenstrual syndrome )
- Migraine (Magnesium may prevent the wave of brain signaling, called a cortical spreading depression, which is the cause of migraine).
- Cardiovascular health (by regulating several ion transporters, including potassium and calcium channels)
- Heart arrhythmia (magnesium deficiency conduct to severe muscle cramps and increases of irregular heartbeats known as arrhythmias)
- Depression and anxiety (magnesium supplementation may affect the brain functions that help lower stress and anxiety)
- Bone health (magnesium supports bone mineral density)
- Improves sleep and prevents insomnia ( by reducing the stress hormone cortisol, and increasing the sleep hormone melatonin, magnesium acts as a sedative and calms your body. Acting like that the quality of the sleep is improved and also prevents insomnia)
- Increase Energy production (magnesium helps in the process of converting the glucose in food into energy; having enough magnesium can help keep energy levels stable)
- Muscle cramps (the scientific evidence doesn't support the effectiveness of magnesium for cramps but for some people diet with magnesium supplements there is an improvement in their leg cramps)
- Osteoporosis (Magnesium helps minerals, especially calcium, to strengthen your bones, preventing in this way the risk of osteoporosis disease)
- Nerve function (For optimal nerve transmission and muscle contraction minerals such as calcium and magnesium must be provided).

3. Magnesium Deficiency

What happened when your body had a magnesium deficiency? Find below some of the most important symptoms that make your life unhappy:
- Loss of appetite
- Nausea
- Vomiting
- Constipation
- Headaches
- Muscle contractions and nighttime leg cramps
- General body weakness
- Heart palpitations
- Tingling in the legs or hands…
When you have some of those symptoms of low magnesium you must take care of your health immediately about your minerals intake and ask for a consultation with your doctor eventually for a precise diagnosis.

4. Factors Which Decrease Your Magnesium Reserves

Let’s see now what are the factors that have a negative impact on your magnesium reserve and be aware of the magnesium supplements we should take to keep a balanced level.
- High-sugar food
- Chronic inflammation and stress
- Deterioration at the small intestine or leaky-gut syndrome
- Soft drinks high in phosphoric acid
- Caffeine consumption
- Stained exercises during the workout or significant sweating that change the electrolyte balance
- Drinking alcohol
- Medications: antacids, antibiotics, antihistamines, blood pressure-reducing, steroid anti-inflammatories, estrogen drugs, osteoporosis and breast cancer drugs…
- Hypothyroidism or hyperthyroidism
- Hyperinsulinemia …To mention some of the most important factors that consume your magnesium stores.
Enumerating those causes of low magnesium you see that some of them are direct consequences of your lifestyle… An unhealthy lifestyle must be improved by throwing away bad habits or routines such as drinking too much alcohol, coffee, sugared drinks, or eating junk food, and too many sweets.

5. What are the top 10 foods rich in magnesium?

Before finding out what are the top-rich magnesium foods let’s see how much quantities of magnesium our body needs.
Daily necessary estimated quantities of magnesium for the proper function of your body are as follows:
- for an adult men ( 19-51+ years) = about 400-420 mg daily
- for women about 310-320 mg (when pregnancy requires more: about 350-360 mg daily and lactation, 310-320 mg)
- for children under 3 years: 20 to 50 mg daily, children 4 to 6 years—65 mg daily and for children 7 to 10 years: about 100 to 135 mg daily.

We can find high resources of Magnesium in seeds, nuts, vegetables, fruits, and fish.
-Top seeds rich in Magnesium ( 100 g / 3,5 oz):
1. Pumpkin seeds ~ 500-550 mg
2. Flaxseed ~392 mg (also rich in Phosphorus ~642 mg) and Chia seeds ~ 335 mg and
- Top nuts rich in Magnesium:
3. Brazil nuts ~ 376 mg (~90 % Daily Value)
4. Almonds ~ 258 mg
5. Cashews ~ 251 mg
6. Peanuts ~ 180 mg
- Top vegetables rich in magnesium:
7. Spinach ~ 93 mg and Swiss chard ~86 mg
8. Edamame ~ 64 mg
- Top fruits:
9. Avocado ~29 mg
- Other foods rich in magnesium:
10. Dark chocolate (dark, 70–85% cocoa solids ) ~ 228 mg (also rich in Copper 1,77 mg ~197 % Daily Value–and Iron 11,9 mg ~66 % Daily Value)
Also, must mention some other food found in our regular diet, such: as potato ~ 22mg, rice ~13 mg, Greek yogurt ~11 mg, oatmeal ~27 mg, beef meat ~21 mg, chicken breast meat ~32 mg, banana 27 mg (also rich in Potassium ~ 352 mg)
For fish: such as salmon (~ 25 mg) and halibut (~23 mg)
The list above is not exhaustive, it’s just a general observation and I chose the food randomly for a top 10.
References: USDA (U.S. DEPARTMENT OF AGRICULTURE) and Wikipedia.org for the Magnesium quantities on the above products listed.

6. Conclusion.

As you can see above there is a lot of food that we can eat to supply the daily necessary of Magnesium. Is it just our fantasy how to combine them and consume them according to our diet or preferences in meals. Supplements of Magnesium are an option, too, from case to case, and under medical observation or recommendations.
In this article, I just want to underline the importance of Magnesium for our health, with bad and good things, and not be presented like a scientific piece of art. I studied this essential mineral for me, and of course for you, to have better health, feel good, and smile more!…

Hope you enjoy it. Think well and be in good shape. Alex

You can find an interesting book here about Magnesium:

The Magnesium Miracle (Second Edition)Big Book, August 15, 2017 by Carolyn Dean M.D. N.D. (Author)

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Tuesday, May 21, 2024