Top 35 Magnesium Rich Foods You Should Include In Your Diet

Top 35 Magnesium Rich Foods You Should Include In Your Diet - Are you aware that deficiency of magnesium can result in several health issues like muscle spasms, osteoporosis, hypertension, cardiovascular diseases, anxiety issues, diabetes, migraines and cerebral disorders? You read that right ! It is very important to keep optimum levels of magnesium through diet to regulate normal body functions.

Top 35 Magnesium Rich Foods You Should Include In Your Diet
Minerals play a crucial role inside the overall growth and health from the human body. Only some people are mindful of the minerals that many of us consume on a everyday basis and also the correct dosage of those minerals. Though all of us are mindful of the rewards of minerals like calcium and iron, additional minerals whose contribution to overall health isn‘t any less important. Magnesium is definitely such mineral. This mineral is vital because it works well for maintaining normal muscle and nerve function, regulating body temperature, proper bone formation, calcium absorption, upkeep of heart rhythm and overall health from the defense mechanisms. It‘s associated with many different reactions and processes happening inside the human body.

Top 35 Magnesium Rich Foods You Should Include In Your Diet

Magnesium Rich Foods : 

If you think weak, irritable and anxious all of the time, you‘re affected by magnesium deficiency. The recommended daily value (DV ) of magnesium is 400 milligrams. It‘s quite easy to get the required level of magnesium on a everyday basis because there are lots of foods which are rich during this essential mineral. All you must do is cause it to be part of your diet. Given here are many of the foods rich in magnesium that will help cure magnesium deficiency.

1. Wild Rice :

Besides being tasty and healthy, wild rice is definitely an amazing supply of magnesium. A cup of wild rice contains about 52 milligrams of magnesium and that is equivalent to 13% DV of the mineral. Additionally it is a rich supply of other minerals like folate, fibre, iron and zinc. This delicious rice could be cooked with herbs or combined with salmon to create a healthy and hearty meal.

2. Buckwheat :

This versatile fruit seed is filled with magnesium, with one serving providing a whopping 229 milligrams of the mineral. It‘s gluten free and doesn t result in extreme spikes in blood sugar levels unlike other whole grains. You are able to cook it in butter or make porridge out of them for any nutritious breakfast. It may even be added to soups or made into pancakes.

3. Wheat-germ : 

Wheat-germ is categorized among many of the richest causes of magnesium, providing 440 milligrams per serving which drops to 420 milligram in cereal form. The very fact remains it fulfills a full day requirement of magnesium for a grownup male and 100 milligrams more for a grownup female. If you need to constitute for the magnesium deficiency quickly, you are able to add wheat-germ within your salads, smoothies and soups.

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4. Spinach :

This green leafy vegetable is rich in nearly every nutrient you can spend time with. This high health and low calorie super food is really a rich supply of magnesium. A cup of cooked spinach provides about 157 milligrams or 39% DV of magnesium while an equal level of raw spinach provides 24 milligrams or 6% DV of the mineral. Start including spinach with your salads and soups if you need to boost your magnesium along with other nutrient levels without putting on weight. Swiss chard and Kale are other leafy greens contributing 38% and 19% DV of magnesium respectively.

5. Cooked Cabbage :

If you‘re attempting to find a simple option when it comes to taste to boost your magnesium levels, then cabbage has become the response to your question. A cup of cooked cabbage provides 12 milligrams of magnesium. Though this amount is very less as compared to its other counterparts, It‘s comparatively tastier and can also be added to recipes containing other magnesium rich foods.

6. Oatmeal :

Being rich in fiber and antioxidants, oatmeal is considered the ideal cereal. It‘s known to its cholesterol and blood pressure lowering qualities. Magnesium is one of the numerous nutrients contained in oatmeal. A breakfast of ¾ cup of oatmeal provides 47 milligrams or 12% DV of magnesium. Indeed, the ideal method to begin your entire day !

7. Avocado :

Avocado is renowned to its various health advantages which include cancer prevention, lowering cholesterol levels, protection against cataracts and prevention of heart diseases and strokes. An avocado can present you with 58 milligrams of magnesium and that is equivalent to 15 % DV of the mineral. If you‘re keen on guacamole, you are able to obtain as much as 25 milligrams of magnesium inside a regular serving. Enjoy this fruit to obtain a bonus of health-benefiting nutrients including magnesium ! 

8. Banana :

This fruit is perhaps perhaps one of the easiest options to boost your magnesium levels as it‘s easily available and tasty enough. Besides being excellent energy-boosting snacks, bananas are loaded with vitamins and minerals including magnesium. A medium sized banana provides about 32 milligrams of magnesium together with other nutrients like potassium, fiber and Vitamin C. Why not add a banana within your breakfast in order to make up to the magnesium deficiency !

9. Watermelon :

Refreshing and delicious, watermelon is the greatest choice to tackle your magnesium deficiency during summer. A cup of cubed watermelon provides about 15 milligrams of magnesium.

10. Pumpkin Seeds :

In case you thought that fruits, vegetables and whole grains are the only real good causes of magnesium in food, you are able to check out pumpkin seeds. They‘re particularly rich in Vitamin E, copper and magnesium. A half cup serving of pumpkin seeds provides 369 milligrams of magnesium and that is about 93% from the daily recommended amount. If you would like to roast these seeds inside an oven, don‘t keep them out for longer than 20 minutes because might destroy a number of their nutrients.

11. Flax seeds :

This really is another versatile super food rich in magnesium that‘s worth being incorporated with your diet. Only a tablespoon of flax seeds provides 39 milligrams of magnesium, contributing 10% DV of the mineral. It is simple to cause it to be part of your diet by sprinkling it in your meals, mixing it with juice or blending it inside a smoothie.

12. Sunflower Seeds :

These flavorful and nutritious seeds can provide you with a magnesium boost. A half cup serving of sunflower seeds provides 83 milligrams or 12% DV of magnesium. Magnesium found during these seeds promotes stronger bones and also a healthy heart, reduces asthma and arthritis symptoms along with prevents certain kinds of cancer. Make these seeds part of your diet. Eat this magnesium rich food in moderation as they‘re high in calories (373 calories ).

13. Brazil Nuts :

Brazil nuts really certainly can be a fantastic supply of magnesium, sourced coming from the Amazon Forest. Their high calorie content is outweighed by their rich nutritional value comprising of vitamins, minerals and antioxidants. A half cup serving of Brazil nuts provides about 250 milligrams or 63% DV of magnesium. Munch on these delicious nuts for a fast boost in magnesium !

14. Dates :

These sweet and tasty snacks are equally nutritious. Their rich array of vitamins and minerals include magnesium also. A 100 gram serving provides 43 milligrams, contributing 11% of a typical person’s daily magnesium needs.

15. Pecans :

If you‘re attempting to find less calorie, magnesium-rich counterpart of Brazil nuts, then pecans could be your very best choice for magnesium rich food. Besides being extremely delicious, these nuts are filled with health-benefiting nutrients, vitamins and antioxidants which boost your nutrition and energy. An ounce serving of pecans provides 34 milligrams of magnesium or 8% DV of the mineral.

16. Black Eyed Peas :

These really certainly can be a relatively cheaper alternative to boost your nutrition. Black eyed peas are considered a nutrition powerhouse, providing the body rich in levels of protein, fiber, potassium, iron and magnesium. A cup serving of black eyed peas provides 91 milligrams of magnesium and that is equivalent to 23% DV of the mineral.

17. Baked Beans :

Baked beans are another great supply of magnesium, a mineral that impacts on strong bones, reduces cramps and alleviates chronic pain. A cup serving of baked beans provides 68 milligrams or 17% DV of magnesium.

18. Yellow Corn :

This sweet, delicious food is enjoyed by all and varied. If you‘re attempting to find a coffee calorie supply of magnesium, then yellow corn is that the answer. A cup of yellow corn provides 211 milligrams or 53% DV of magnesium together with a bonus of fiber and protein.

19. Wild Salmon :

Among the many non-vegetarian causes of magnesium, fish may be a great choice. Wild salmon is definitely such fish whose rich sort of nutrients and minerals care your body healthy. Besides being a very good supply of magnesium, It‘s high in Vitamin B12, Vitamin D and omega-3 fatty acids. A split fillet of salmon provides 35 milligrams or 13% DV of magnesium.

20. Halibut :

This oily fish can bring about healthy heart, bones and skin. A split fillet provides 170 milligrams, contributing 43% from the DV of magnesium. As like a delicious and versatile fish, it could be baked, fried, broiled or grilled. To cure an acute magnesium deficiency, it could be paired with magnesium-rich wild rice.

21. Oysters :

Aside from fish, oyster is seafood that is an effective supply of magnesium. A 3. 5 ounce serving of oysters provides about 76 milligrams of magnesium and that is greater than most greens which are considered good causes of this mineral. These could be cooked and added to stews or any other recipes of magnesium containing foods.

22. Roasted Soybeans :

We are mindful of the health advantages of soybeans. These nutritious legumes are loaded with vitamins, minerals, fibre and amino acids. A half cup serving of dry, roasted soybeans provides 196 milligrams or 49% DV of magnesium. Magnesium in combination along with vitamins and minerals in soybeans assist in maintaining the ideal defense mechanisms and normal heart rhythm along with building strong bones and muscles.

23. Cocoa :

Now, this provides you with enough reason to adore your chocolate which is typically considered unhealthy to its sugar and calories. A cup of cocoa powder provides 429 milligrams of magnesium. Similarly a 1. 45 ounce bar of dark chocolate provides 13 milligrams or 3% DV of magnesium. Being loaded with vitamins, minerals and antioxidants, dark chocolate is designed for your heart, brain and nervous system. You are able to always enjoy your chocolate cake, hot cocoa along with other desserts containing dark chocolate for any boost in magnesium among other nutrients.

24. Whole Milk :

Whole milk is known to become a rich supply of calcium. A couple of us are mindful of the undeniable fact that it contains magnesium also. This mineral causes it to be easier for the body to absorb calcium and utilize it. Whole milk is really a rich supply of both calcium and magnesium. A cup of whole milk provides 24 milligrams or 6% DV of magnesium. Drinking a glass of milk daily tend to make your bones healthy and strong along with prevent osteoporosis.

25. Molasses :

Most sweeteners are white in color because of the fact they have been stripped off their nutrients and minerals. If you‘re attempting to find a healthier alternative for the baked dishes and desserts, molasses is that the right option for you personally. It could be suitably designed to restore the sugar or artificial sweeteners with your cookies and cakes. Only a tablespoon of molasses offers 48 milligrams or 12% DV of magnesium. If you wish to possess sweetened coffee, you are able to try infusing it with some blackstrap molasses rather than sugar for any boost of excellent wholesome nutrition.

26. Bone Broth Stock :

This nutrient-rich base for soups is likewise an excellent supply of minerals including magnesium. Though its exact content of magnesium Isn‘t known, this stock prepared from cooked carcass is very nutritious. Regardless of being the results of slow cooking, it yields fast results metabolically.

27. Water :

Water also deserves a mention among the many worthy causes of magnesium. Regardless of as like a vital section of our diet, we are unaware of the undeniable fact that water is really a rich supply of magnesium though the dose varies from place to position. It has become the easiest method to refill your body’s store of magnesium.

28. Okra :

This the first is my personal favorite. This pod like vegetable comes filled with a constellation of benefits that come coming from the rich presence of assorted nutrients, including phosphorous, iron, zinc, protein, folate, vitamin C, calcium Рand to not forget Рmagnesium ! One cup of okra yields 92 mg. Just steam them or saut̩ all of them with some spices, onions, and garlic in very little oil to reap the goodness.

29. Artichoke :

One medium sized artichoke contains 90 mg of the mineral, easily meeting 25% from the RDA for pregnant moms. Choose a single cup serving to pep in the quantity to 100 mg. You are able to add it along with veggies and seeds containing this mineral to ensure you satisfy the RDA.

30. Broccoli :

Freeze your broccoli to obtain more magnesium. I‘m not joking ! As a fresh, raw 1 cup serving of broccoli gives just 22 mg, a similar quantity, when frozen yields 37 mg ! However, this alone doesn‘t cause it to be a ‘superfood’. The presence of fiber, calcium, vitamin K, vitamin C, and beta carotene during this dark green cruciferous veggie causes it to be an awesome choice for everybody, especially women that are pregnant or lactating. Transform it within your favorite soup or just simply stir fry with a touch of black pepper powder, there you‘ve it—a taste bowl of health !

31. Squash :

Pound your magnesium requirements with summer squash – the yellow one along with zucchini. Just 1 cup of zucchini is sufficient to provide you with 43 mg of the mineral. What defines it a preferred choice is its versatility when one thinks of cooking plus its soft touch upon the palette. Whether it is frittata or whole wheat pasta, zucchini rocks !

32. Blackberries :

Blackberries have earned the reputation from being a super food using the presence of a large array of nutrients, including antioxidants, phytonutrients, and fiber. Adding to its qualities is that the presence of bone-building mineral, magnesium, in decent amounts. Reap 29 mg of the mineral given by a cup of fresh blackberries. 

33. Raspberries :

This really is one of the foremost admired super foods for ladies. Together with antioxidants along with other nutrients, additionally provides you magnesium. One cup of fresh raspberries gives 27 mg of magnesium. Pregnant and lactating women too can enjoy it without worrying about negative impacts.

34. Passion Fruit :

Passion fruit contains 29 mg of magnesium per medium sized fruit. Well, that says all of it !

35. Herbs :

Herbs can perform much not only adding aroma and flavor within your recipes. You are able to reap your magnesium requirement from their store too. While I tbsp coriander yields 14 mg magnesium, you will get 10 mg from 1 tbsp each of basil, savory, spearmint, sage, and chives. You are able to choose fresh or dried ones, consistent with your convenience, to reap the advantages inside a tastier way.

Magnesium deficiency should definitely not be ignored, most especially when You will find a sort of magnesium rich foods meant to fulfill this deficiency !

Top 35 Magnesium Rich Foods You Should Include In Your Diet - What‘s your selected supply of magnesium? Made it happen discover a place inside the magnesium rich foods list above? Share with us inside the comments section below.