Magnesium is an essential mineral for the proper functioning of the body and plays an important role in many basic biological processes.
Magnesium, among other things, is necessary for the activation of enzymes in the body, contributes to the normal functioning of muscles and nerves, but can help reduce blood pressure, as well as prevent heart disease.
Magnesium boosts the function of the immune system and can help fight infection and inflammation, and helps absorb calcium from the bones and maintain bone density.
Magnesium is a mineral that occurs naturally in many foods. Experts recommend consuming 310-420 milligrams (mg) of magnesium per day (depending on your age and gender).
“I rarely recommend measuring how much magnesium or other vital nutrients one gets in a day. It is tiring, difficult and unpleasant. Instead, make sure to include a variety of fiber-rich plant foods in your diet each day and you’ll hit the limits,” says Cleveland Clinic dietitian Anna Taylor, MD.
Below are the best dietary choices (sorted by food type) to keep your magnesium levels in the optimal range.
Nuts and seeds
Nuts and seeds may be small in size, but they’re packed with protein, fiber, healthy fats, and minerals like magnesium, Taylor says. Here are the top five picks:
Almonds (roasted): 30 grams (g) = 80 mg magnesium
Cashews (roasted): 30 g = 72 mg magnesium
Flaxseed (whole): 1 tablespoon = 40 mg magnesium
Peanuts (roasted): 30 g = 49 mg magnesium
Pumpkin seeds (shelled, roasted): 30 g = 150 mg magnesium
Chia seeds: 30 g = 111 mg magnesium
Legumes
Biologically speaking, legumes are plants from the Fabaceae family. Nutritionally speaking, it is a very strong choice on multiple levels, including magnesium content. The three best types are:
Black beans (boiled): 1/2 cup = 60 mg magnesium
Edamame beans (cooked): 1/2 cup = 50 mg magnesium
Lima beans (cooked): 1/2 cup = 40 mg magnesium
Whole grains rich in fiber
The magnesium content is another reason to add whole grains to your diet. Prioritize:
Quinoa (cooked): 1/2 cup = 60 mg magnesium
Oats: 1 cup = 56 mg of magnesium
Low-fat dairy products
Dairy products are best known for their calcium content, but they can also be a good source of magnesium, notes Taylor.
Milk (fat-free): 1 cup = 24-27 mg magnesium
Yogurt (plain, low-fat): 225 g = 42 mg magnesium
Greens
Dark green and leafy greens are labeled as a superfood, with magnesium content being just one of their many benefits.
Spinach (cooked): 1/2 cup = 78 mg magnesium
Chard (cooked): 1/2 cup = 75 mg magnesium
Lettuce: 1/2 cup = 25 mg magnesium
Fruits
It is recommended that you eat two servings of fruit a day as part of a healthy diet. Opt for the following for extra magnesium:
Avocado: 1 whole = 58 mg magnesium
Bananas: 1 medium fruit = 32 mg of magnesium
Papaya: 1 small fruit = 33 mg of magnesium
Blueberries: 1 cup = 29 mg of magnesium
Vegetables
These three will help you reach your magnesium goals:
Peas: 1/2 cup = 31 mg magnesium
Sweet corn: 1/2 cup = 27 mg magnesium
Potatoes: One medium potato with the skin = 48 mg of magnesium
Chocolate
Dark chocolate (70%-85% cocoa): 30 g = 64 milligrams of magnesium
Water
Tap, mineral and bottled waters can be sources of magnesium. But it’s hard to know exactly how much they contain because it depends on the source. “It can be anywhere from 1 mg to 120 mg per liter,” notes Taylor.
So if you drink the recommended 2 liters of water a day, this might equate to up to 240mg of magnesium.
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