Magnesium is one of the most essential nutrients required for the optimal functioning of our body. Magnesium rich foods carry out a wide variety of tasks such as regulating the flow of blood, promoting healthy digestion, and improving the concentration of oxygen levels in the body.
The Food and Nutrition Board of the Indian Medical Association suggests that we consume a minimum of at least 400 mg of dietary magnesium per day in order to get the maximum health benefits. The ideal way to fulfil this recommended daily allowance of magnesium would be to include natural and whole sources of magnesium in your diet.
Given below is a list of magnesium-rich foods that you can include in your daily nutritional intake to get the best out of it:
#1 Dark Chocolate
If you are looking for a natural source of magnesium that is as tasty as it is nutritious, then dark chocolate is something that you should definitely go for. It contains about 65 mg of magnesium in a single 30-gram serving. This means that you could meet nearly 20% of the recommended daily allowance of magnesium in a single go.
Apart from being a magnesium-rich food, dark chocolate is also a rich source of minerals like iron, copper, and manganese, which help with eliminating the presence of free radicals in our bodies. The antioxidant properties of dark chocolate prevent the bad cholesterol in our body from exerting oxidative stress on the heart, preventing several health complications such as acidity, cardiovascular disease, and diabetes, making it one of the most potent sources of magnesium.
Avocado is one the most important magnesium rich foods and provides about 58 grams per serving, giving you at least 20% of the recommended daily intake as well. Additionally, magnesium is also rich in other essential nutrients such as potassium, b class of vitamins, and vitamin K, which can be useful in improving digestion, reducing inflammation and strengthening the immune system,
Additionally, consuming food sources of magnesium is a viable option for those looking to lose weight since it has a very rich fibre content and low carbs, which can be useful in controlling the secretion of hunger hormones and helping you make better food choices throughout the day.
Foods high in magnesium such as almonds, cashews, and pistachios can be highly beneficial for your body. They are generally a very good source of dietary fibre and are a natural form of monounsaturated fats that can help regulate triglycerides, maintain LDL cholesterol, and reduce the oxidative stress exerted on essential organs. A single 30 gram serving of cashew nuts can provide you with as much as 80 grams of magnesium.
Additionally, these nuts are also anti-inflammatory and a great source of natural antioxidants which can be beneficial for improving the quality of blood flow and preventing cardiovascular diseases.
Legumes are one of the most nutrient-dense and vegetarian sources of magnesium and cover a wide variety of forms such as beans, peas, and soybeans. Foods like cooked beans can get you up to 120 mg of magnesium in a single cup serving, which helps you meet up to 30% of the recommended daily intake.
Legumes are also rich in other essential nutrients such as potassium and iron which help improve the levels of good cholesterol, regulate sugar control, and reduce the risk of contracting heart disease as well. The naturally high fibre content of these foods can be a great way to prevent constipation and promote gut health as well.
Tofu is one of the best foods high in magnesium that is becoming increasingly common among people who follow specific diets such as vegetarianism and veganism. A single 100 gram serving of tofu can get you up to 53 grams of magnesium, helping you meet nearly 15% of the recommended daily intake.
Tofu is also a good source of other nutrients such as protein, calcium, manganese, and selenium, which are beneficial for improving the lining of our arteries, promoting the growth of intestinal micro bacteria, and reducing the risk of developing stomach cancer.
Apart from being a great snacking option, seeds are also on the list of foods high in magnesium. Pumpkin seeds, for instance, can give you 150 mg of magnesium in a single 30-gram serving, accounting for nearly 40% of the recommended daily intake.
Sources such as watermelon or even sunflower seeds are naturally high in monounsaturated fats, iron, and omega-3 fatty acids. Combined with their high dietary fibre content, seeds are a great way to boost your body’s metabolic activity and eliminate the presence of toxic free radicals.
Grains such as barley, wheat, and oats are some of the most natural sources of magnesium and have been a culinary staple of Indian cuisine for over several years now. These foods are naturally high in essential nutrients such as vitamin B, manganese, selenium, and dietary fibre, making them an important part of your daily nutritional intake, For example, a single serving of wheat can get you 65 grams of magnesium, accounting for nearly 20% of the recommended daily intake as well.
This can help with functions such as controlling the body’s inflammatory response and reducing the risk of developing heart disease.
Fish in general are one of the most commonly consumed magnesium rich foods owing to their high nutritional content. Breeds such as salmon and mackerel contain 53 mg of magnesium per 178-gram serving, apart from other essential nutrients such as potassium, selenium, and magnesium. Consuming foods that contain magnesium has been shown to be useful in reducing the oxidative stress exerted on the body and preventing heart disease as well.
Next on the list of foods that contain magnesium are bananas. While they are reputed for their high potassium content, consumption of a single banana can also give you about 38 mg of magnesium, helping you meet 10% of the recommended daily intake. Additionally, bananas also contain nutrients such as Vitamin B6, manganese, and dietary fibre which are useful in improving blood circulation and preventing health complications such as diabetes.
#10 Leafy Greens
Leafy green vegetables such as kale and spinach are one of the best foods that contain magnesium to include in your daily nutritional intake. A single serving of spinach can get you up to 157 mg, accounting for 40% of the recommended daily intake. These magnesium rich foods are particularly loaded with essential nutrients such as iron, vitamin C and folates that help improve kidney function, reduce oxidative stress on the heart, and prevent the risk of developing age-related macular degeneration, one of the world’s leading causes of blindness.