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April 20, 2024
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10 Magnesium Rich Foods and Their Health Benefits

In addition to good carbohydrates, protein and fat, our body needs micronutrients for all of its functions to perform well.

Are these micronutrients divided between vitamins and minerals? and one of the leading representatives of this latter class is magnesium, which can act in over 3,700 different places in our body.

Although calcium and potassium are the most popular minerals, magnesium also participates in fundamental processes for the growth and maintenance of human body functions.

Functions of magnesium in the body

Magnesium participates in functions ranging from body building to maintaining good mental health. Know some of its main properties:

Cell and organ formation: This mineral is an important constituent of the cell membrane and chromosomes, and is fundamental for bone and tooth formation along with calcium;
Muscle formation and functioning: Magnesium participates in protein synthesis as well as muscle contraction, allowing the body to move and improve physical performance;
Maintenance of bone health: Almost 99% of our body's magnesium is stored in our bones. This mineral helps maintain bone density at appropriate levels, allowing development in children and adolescents and preventing osteoporosis in the elderly;
Regulation of sugar levels: Magnesium regulates insulin release and the sensitivity of cells to this hormone, as well as regulating blood sugar levels. In this way, it helps to control diabetes;
Preventing Aging: This mineral favors the production of collagen, which gives firmness to the skin, and combats the effects of free radicals, preventing premature aging;
Improvement of cardiovascular system: Magnesium helps prevent arrhythmias and spasms in the coronary arteries, promoting heart health. In addition, it avoids the deposition of fat plaques in vessels and participates in blood pressure control;
Fighting insomnia: This micronutrient is one of the regulators of melatonin production, the sleep hormone. As a result, it helps us get quality sleep and helps fight insomnia;
Maintaining mental health: Magnesium is able to prevent symptoms of anxiety and stress, as well as prevent panic attacks, contributing to our mental health.

When our body has a magnesium deficiency, we may develop symptoms such as hormonal imbalance, PMS, fibromyalgia, constipation, tension headache and migraine, anxiety, depression, poor memory and chronic fatigue.

Read also: Benefits of Magnesium for the Heart

In general, insufficiency and deficiency of this mineral appear in cases of liver cirrhosis, alcoholism, diabetic acidosis, prolonged intense vomiting, and abuse of diuretic drugs.

Sources of Magnesium in Food

The recommended daily intake of magnesium is on average 400 mg for men and 310 mg for women. Fortunately, healthy levels of this mineral are usually achieved through a balanced diet, as it is present in many types of food? including dark chocolate!

The following list contains 10 very rich foods in this micronutrient considering a commonly consumed average portion. In parentheses, you find the percentage of the daily magnesium (RD) recommendation provided by that amount of food:

Spinach: 157 mg in 1 cup (40% RD)
Chard: 154 mg in 1 cup (38% DR)
Bitter chocolate: 95 mg in 1 square (24% DR)
Pumpkin Seeds: 92 mg in 1/8 cup (23% DR)
Almonds: 80 mg in a 30 gram serving (20% RD)
Black bean: 60 mg in half a cup (15% DR)
Avocado: 58 mg in 1 average unit (15% DR)
Fig: 50 mg in half a cup (13% DR)
Yogurt or kefir: 50 mg in 1 cup (13% DR)
Banana: 32 mg in 1 average unit (8% DR)

Other foods that stand out for their magnesium content are sesame and flax seeds, Brazil nuts, peanuts, oats, broccoli and milk.

Although food supplies the required amount of magnesium relatively easily, some chronic cases may require supplementation of this mineral, which should be accompanied by a physician or nutritionist.

Also read: 9 Reasons to Include Magnesium Rich Foods in Food