It is essential to have a Magnesium-rich diet to regulate the function and repair of all muscle and nerve tissues in the body including the heart. Magnesium also supports in regulating the blood pressure and protecting the blood vessels. On the long run, it can also help prevent diabetes. Magnesium is easily absorbed by healthy eating compared to having supplements.
With a few small changes in the lifestyle, you can easily add healthy Magnesium in your diet.
The Effects of Magnesium Deficiency:
Magnesium is responsible for the proper functioning of the body and keeping the levels of other minerals like Calcium, Potassium and Zinc in the right levels in the system. It also helps build teeth and bones in the body.
Intake of alcohol and caffeine can also affect the level of magnesium in the body.
The recommended intake of magnesium for different age groups is as follows:
- 1 – 3 years old – 80 mg
- 4 – 8 years old – 130 mg
- 9 – 13 years old – 240 mg
- 14 – 18 years old boy – 410 mg
- 14 – 18 years old girl – 360 mg
- 19 – 30 years old man – 400 mg
- 19 – 30 years old woman – 310 mg
- 30+ man – 420 mg
- 30+ woman – 320 mg
Magnesium is found naturally in many plants and food sources, although the average intake of magnesium is only 66% of the recommended intake, this is primarily due to the inclusion of processed food in the diet. Here are 10 easy sources of magnesium that you can easily add to your regular diet.
The Foods Rich in Magnesium:
Here is a list of foods high in magnesium content. With a few switches in your diet, you can make sure that you get your daily quota of magnesium in your diet.
- Whole Wheat – Pick whole wheat bread the next time you shop at your local grocery store, this could give you the magnesium that you are missing from your regular diet. Whole grains are rich in magnesium and whole wheat has 160 mg per cup, making it one of the best sources of the mineral.
- Spinach – Spinach is a great source of magnesium. There is 157 mg of magnesium in one cup of boiled spinach. The more dark and leafy the spinach is, the more nutrient-packed it is.
- Quinoa – One cup of cooked Quinoa has about 118 mg of magnesium. With high protein content, it has many health benefits. Cook quinoa just like rice and you can pair it with different foods
- Almonds – A handful of almonds can easily replace your midday snack. It is a rich source of magnesium as well. One ounce of almond has 80 mg almonds.
- Cashews – If you are not too keen on your calorie intake, cashews can help you as an excellent magnesium source. One ounce has 74 mg of magnesium.
- Black Beans – Every cup of black beans has 60 mg of magnesium. All beans are loaded with health benefits, with black beans you cannot miss out on your magnesium intake.
- Edamame – When soybeans are still in the pods, it is called as edamame beans. Half a cup of boiled and peeled beans have 50 mg of magnesium.
- Peanuts – Two tablespoons of peanut butter has 49 mg of magnesium. The whole nut is packed with the nutrient, have them raw, cooked or ground as peanut butter.
- Sesame seeds – Add magnesium to your diet by adding one tablespoon of magnesium to your meal. One spoon has 32mg of the nutrient.
A well-balanced meal can never go wrong when your health is concerned. Find out foods high in magnesium to give you good relief from eye twitches and muscle cramps. Most nuts and beans are a good source of magnesium.
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