Magnesium supports immunity, lowers inflammation, and gives you more energy. To lower your chances of a magnesium deficit, use the foods listed below. Is it time to adjust your diet to increase energy and strengthen your immune system? Although magnesium is regarded as a minor nutrient, it has a substantial impact on your general health and is necessary for all bodily processes and tissues. According to a study published in January 2022 in Cell, magnesium may help fight some malignancies in addition to supporting a healthy immune system and enhancing bone health. According to study, food sources of Magnesium containing potentially lower your chance of dying from a heart attack, assist avoid stroke, and enhance heart health. According to the NIH, these meals also aid in maintaining regular neuron and muscle function as well as regular heartbeat.
How Can I Rapidly Increase My Magnesium Via Diet?
American adults should consume 310 to 420 milligrams (mg) of magnesium daily, according to the U.S. Department of Health and Human Services.
According to the NIH, magnesium deficiency can be brought on by an underlying medical condition, drunkenness, or specific medications, even though your body absorbs between 30 and 40% of the magnesium you ingest. In fact, a review found that almost two-thirds of people in the West don’t consume the required amount of magnesium each day.
Although most supermarkets and pharmacies sell magnesium tablets over the counter, certified dietitians advise eating whole foods that naturally contain magnesium to avoid a magnesium deficiency. The National Institutes of Health (NIH) advises choosing dietary fiber-rich foods, such as nuts, whole grains, and whole or dried fruits and vegetables, to satisfy your craving for magnesium.
1. Dark Leafy Greens
Dark leafy greens, which serve as the ultimate superfood by providing essential vitamins and minerals as well as a variety of potential health advantages, are among the foods high in magnesium. Choose magnesium-rich vegetables like baby spinach, collard greens, kale, or Swiss chard that are raw or cooked. By providing your body with a lot of low-calorie dark leafy greens, you can prevent a magnesium deficiency. The U.S. Department of Agriculture says that one cup of raw kale has roughly 7 mg of magnesium, helping you get closer to your daily magnesium goal (USDA).
2. Nuts and Seeds
According to the USDA, just 1 ounce (oz) of dry-roasted almonds has 79 mg of magnesium, making them a healthy source. According to the Cleveland Clinic, cashews, peanuts, and pumpkin seeds are additional foods that contain magnesium.
Make a nutritious homemade trail mix out of your favorite magnesium-rich nuts and seeds for the ideal afternoon snack to keep your energy levels high and hunger levels low. Just keep in mind that, according to the Academy of Nutrition and Dietetics, nuts are also a rich source of calories, so a little goes a long way, especially if you’re managing your waistline.
3. Fatty Fish Such as Salmon and Tuna
Increase your intake of magnesium, vitamin D, and omega-3 fatty acids by include seafood like mackerel, salmon, halibut, and tuna in your diet. The American Heart Association (AHA) suggests eating fish at least twice (two servings) every week, preferably fatty fish like salmon and albacore tuna. A 3-oz filet of cooked farmed Atlantic salmon has 25.5 mg of magnesium, according to the USDA, bringing you closer to your daily magnesium need.
Furthermore, beneficial to mental health, eating fish According to a previous study, there may be a correlation between eating a lot of fish and having less mental health conditions like depression.
4. Soybeans, Also Called Edamame
In addition to fiber, vitamins, minerals, and amino acids, which are the building blocks of protein, soybeans are a food that is high in magnesium. According to estimations from the USDA, a half-cup serving of dry-roasted soybeans provides 209 calories, 106 mg of magnesium, and 20.2 g of protein. You can also include raw soybeans (also known as edamame) to your shopping list. According to the NIH, black beans and kidney beans are two more legumes that contain magnesium.
In addition to being packed with vitamins, heart-healthy minerals, and disease-preventing chemical components, avocados are a wonderful source of magnesium. According to the USDA, if you add a half of an avocado to a salad or put it on whole-grain toast, you’ll get 19.7 mg of magnesium, which will help you reach your daily intake target. According to the Academy of Nutrition and Dietetics, avocados are a concentrated source of calories since they are high in good fats, just like nuts. Hence, if maintaining or losing weight is a personal goal of yours, make sure to consider portion size as you savor this nutritious treat.
According to the USDA, a medium-sized banana also contains 32 mg of magnesium, 10.3 mg of vitamin C (a good source), and 3 g of fiber. Bananas are perhaps best known for being high in potassium, which is good for the heart and bones. In addition to the aforementioned avocado, apples are another food that contains magnesium. According to the USDA, a medium-sized gala apple with the skin on offers 8.6 mg of magnesium in addition to 4 g of fiber and 1.7 mcg of vitamin A, among many other essential minerals.
7. Dark Chocolate
Indulging in dark chocolate can help you meet your daily magnesium needs. According to information from the USDA, one ounce, or around one square, of 70 to 85 percent dark chocolate contains 64.6 mg of magnesium, which is a healthy source. Moreover, dark chocolate contains flavanols, an antioxidant that, in accordance with a previous study, may help reduce inflammation, blood pressure, and blood flow.
8. Nonfat or Low-fat Greek Yogurt
Greek yogurt that is nonfat or low-fat is a fantastic source of magnesium; the USDA estimates that a 6-oz container has about 18.7 mg. Greek yogurt contains a lot of protein (17.5 g). High-protein meals may help you feel satisfied for a longer period of time, which may encourage you to eat less calories overall and ultimately result in weight loss. Yogurt and a fruit high in fiber make a quick and wholesome breakfast.
9. Brown Rice
Brown rice and other whole grains are healthy in numerous ways. For instance, according to the American Heart Association and the Harvard T.H. Chan School of Public Health, they can support healthy cholesterol levels and maintain regular bowel movements. By substituting complex sources like brown rice for simple sources like white rice, you can easily increase your intake of whole grains. And, as you might have suspected, this dish also contains magnesium. One cup of cooked long-grain brown rice contains 78.8 mg of magnesium, making it a decent source, according to the USDA.