There are many magnesium-rich foods that are very important for health. Since magnesium plays a central role in almost all body processes, from DNA synthesis to insulin metabolism, low levels of this mineral have been linked to a long list of conditions. Therefore, any nutritious diet to be complete must include some servings of magnesium-rich foods.
Fortunately, there are many options to help meet daily needs and prevent magnesium deficiency. Do you want to know what the best sources of magnesium are and how you can make sure you are adding enough to your diet? Keep reading! We will tell you what you need to know about this important nutrient and the top magnesium-rich foods to eat.
What is magnesium?
It is a mineral found in nature and one of the body’s electrolytes. Approximately 99 percent of the total magnesium in our body is stored in the bones, muscles and soft tissues. While only about 1 percent is concentrated in the blood.
It is the fourth most abundant mineral in the body and a cofactor of hundreds of enzyme systems that affect muscle and nerve function, blood glucose control, blood pressure regulation, and more.
What are the symptoms of low magnesium in the body?
Symptoms and conditions related to low intake of this electrolyte include: hypertension, kidney and liver damage, migraines, glaucoma, nutrient deficiencies including vitamin K, vitamin B1, calcium, and potassium, restless leg syndrome, worsening symptoms of premenstrual syndrome, behavioral disorders and mood swings, insomnia, and difficulty sleeping, among many others.
Unfortunately, it is possible to have a magnesium deficiency even with a healthy diet. Therefore, it is important to make sure you eat plenty of magnesium-rich, nutrient-dense foods that increase your daily intake.
What are magnesium-rich foods?
Some of the best dietary sources of this mineral are green leafy vegetables, such as spinach and chard, but there are many other magnesium-rich foods that also increase your daily intake.
Here is a list of the top 20 magnesium-rich foods to include in your diet:
- Wheat bran
- Cooked spinach
- Cooked chard
- Dark chocolate
- Dried sunflower seeds
- Cashew nuts
- Mackerel
- Flax seeds
- Almonds / almond butter
- Dried pumpkin seeds
- Amaranth
- Black beans
- Avocado
- Quinoa
- Spirulina
- Dried figs
- Yogurt or kefir
- Mung beans
- Banana
Benefits of consuming magnesium-rich foods
Magnesium is one of the most important nutrients when it comes to maintaining optimal health. It is involved in more than 300 reactions in the body and is necessary for many important bodily functions, such as DNA synthesis, muscle contractions, blood pressure regulation, protein synthesis, insulin metabolism, nerve transmission, and reproduction.
These are some of the benefits of this mineral:
May help alleviate symptoms of premenstrual syndrome (PMS)
Some studies have shown that magnesium can help reduce these symptoms effectively. In one study, a combination of magnesium and vitamin B6 was found to significantly decrease PMS symptoms.
Supports heart health and blood pressure
A 2018 study found that magnesium deficiency increases the risk of numerous types of cardiovascular disease, including coronary artery disease and hypertension.
Therefore, including magnesium-rich foods in the diet, as well as those high in potassium, can help promote better heart health and normal blood pressure levels.
May help improve physical performance
Due to its role in muscle function and energy production, this electrolyte is believed to have an impact on exercise performance. During vigorous exercise, it is estimated that requirements increase by 10 to 20 percent.
So it is wise to eat plenty of magnesium-rich foods, be sure to include some of the best athlete foods in your diet to further enhance physical performance.
See also Foods to increase your physical performance
May prevent migraines
Low levels of magnesium can contribute to migraines, and some studies have found that supplementation may even reduce the frequency of migraines.
One study found that it was more effective and faster-acting in relieving migraine than a common drug. Hence the importance of including plenty of magnesium-rich foods in our diet. As well as minimizing the intake of refined sugars and processed meats can also help you get rid of migraines.
May help normalize blood sugar and protect against metabolic syndrome
A study published in the journal Diabetes Care found that oral magnesium supplementation improved insulin sensitivity and lowered blood sugar levels in diabetic patients with low magnesium levels. Additional research has found that this mineral could protect against diabetes.
Fight depression and anxiety
Magnesium has powerful mood-enhancing properties and may help fight depression and anxiety. In fact, some research has even found that it could be as effective as antidepressants in treating depression.
See also Mindfulness tricks to reduce anxiety
Plays a role in vitamin D metabolism
Research suggests that magnesium plays a vital role in the metabolism of vitamin D in the body. Meanwhile, vitamin D plays a role in calcium absorption in the bones and has an effect on other important vitamins and minerals that contribute to both health, such as vitamin K and phosphorus.
Take a look at Vitamin D: everything you need to know
Supports healthy cognitive function
Low magnesium levels have been associated with neurological disorders due to dysfunctions within the nervous system. This mineral acts as a low-risk adjunctive treatment among people with cognitive and mood disorders.
Risks and side effects
Although there are many benefits of magnesium, consuming too much of this mineral can be problematic.
Excess magnesium from food is simply filtered out by the kidneys and excreted through the urine. However, high doses of magnesium supplements can cause adverse side effects such as diarrhea, nausea, and abdominal cramps. Extremely high doses can cause magnesium overdose and symptoms of toxicity.
Consult with your doctor before taking any supplement, as it may alter the effects of other medications such as antibiotics, or high blood pressure medication, or a muscle relaxant.
This article is informative and is not intended to diagnose, prescribe or treat any type of medical condition. This information is not a substitute for consulting a doctor, specialist or health professional.
Explicit or implicit recommendations on drugs, techniques, products, etc., are cited for informational purposes only. The use of this information is carried out under the sole responsibility of the users.
ALFA