Magnesium is a mineral that can help sustain human health and nutrition. Magnesium helps in proper metabolic functions, production, and transportation of energy in our body. Protein is an essential nutrient for the body and everybody knows that magnesium also helps in the synthesis of these vital nutrients and specific enzymes. The body needs magnesium to maintain the normal contraction and relaxation of muscles. Due to these great benefits, you should take magnesium rich food daily to prevent illness caused by the deficiency of it. We are providing some excellent foods high in magnesium, you should take on the regular basis.
Deficiency Of Magnesium:
It doesn’t need a brain specialist to figure out that a scarcity of this essential mineral could prove to be risky for health, particularly in the case of children. Moderate levels of this metal in the body are believed to contribute to ADHD and autism. Deficiency of this mineral has also been linked to much other health complications. It is assumed that the consumption of caffeine, liquor, sugar, processed foods, and foods grown in drain soil may prompt magnesium deficiency.
Symptoms of Magnesium Deficiency:
- Acid Reflux
- Adrenal Fatigue
- Panic Attacks
- Menstrual Cramps
- High Blood Pressure
- Morning Sickness
- Heart Attacks
- Kidney Stones
Top 10 Foods High in Magnesium:
1.) Almonds and Cashews
They are the best source of magnesium and treat problem-related to magnesium deficiency very well. Almonds contain 286mg of magnesium per cup on the other hand cashew provides 273mg of magnesium. These values are quite high in the comparison to other food items, that is why we have list almonds and cashews together at the top position of our list of foods high in magnesium. People usually stick with either almond or cashews, but you should take both of them. Organic and raw almonds and cashews are a magnificent way to enrich a salad, a sauce, or to create a surprising omelet. These nuts are amazingly high in calories, yet richer in nutrients. In fact, half a cup of tasty Brazil nuts delivers 250 mg of magnesium, which is equivalent to 63 % of the recommended daily value. In addition, these nuts are rich in antioxidants, minerals, and vitamins.
People usually stick with either almond or cashews, but you should take both of them. Organic and raw almonds and cashews are a magnificent way to enrich a salad, a sauce, or to create a surprising omelet. These nuts are amazingly high in calories, yet richer in nutrients. In fact, half a cup of tasty Brazil nuts delivers 250 mg of magnesium, which is equivalent to 63% of the recommended daily value. In addition, these nuts are rich in antioxidants, minerals, and vitamins.
2.) Wild Salmon
Wild salmon is an excellent source of magnesium as it provides 27mg of magnesium per 100gm of wild salmon. You can include this in your regular diet as it is also very rich in vital nutrients and minerals. Wild salmon is loaded with omega-3 fatty acid, vitamin D, and magnesium. Consuming only half fillet of this fish can provide you about 13-15 percent of magnesium required by the body. Since human body sustainability magnesium is very important, you should check your diet and note down the food listed in the article to match the desired magnesium amount in the body.
3.) Dried Herbs
Dried Herbs are packed with vitamins and a healthy addition to almost any meal. Dried Coriander provides the most magnesium with 694mg per 100-gram serving or per tablespoon followed by chives and spearmint. Dried coriander seeds are popular in Latin, Mediterranean, Asian cuisines. They enhance the flavor and aroma of most recipes because of their nutty citrus aroma. Moreover, these seeds add nutritional benefits to your daily meal. One serving or one tablespoon of dried coriander seeds contains 14 mg of magnesium. So, add more flavor and healthy benefits to the dishes by consuming a serving of dried coriander each day.
Flaxseed is a great food item to supercharge your body since it provides 10 percent of the required DV of magnesium. You can just add flaxseed into your daily diet by mixing it with your smoothie, juice, fruits, or sprinkling it over your meals and salad. Flaxseed was cultivated as early as 3000 BC according to studies. In the 8th century, the king Charlemagne thought so firmly in the wellness benefits of flaxseed that he established rules requiring his subjects to eat it. Now, thirteen centuries later, some of the medical experts said, we have prefatory research to back up what Charlemagne presumed.
Almost all the sweeteners come with a white color because all the essential minerals and nutrients including magnesium have been already stripped off. Thus, you should consider choosing an alternative to white sugar by replacing with molasses instead. One tablespoon of this healthy food contains about 48 mg of magnesium, which is 12 % of the required value you should receive per day.
Oatmeal is one of the best foods high in magnesium content. Aside from maintaining normal blood pressure and reducing cholesterol, oatmeal prevents ailments which occur due to magnesium deficiency. In fact, a serving or half cup of oatmeal contains 47 mg of the magnesium aside from antioxidants and fiber.
Eating a banana daily is a great way to boost the energy of the system and fill your body with vital minerals and vitamins. One medium-sized banana is loaded with about 32 mg of magnesium, along with vitamin C, fiber, and potassium. It is one of the best foods high in magnesium.
Spinach is exceptionally rich in nutrients, eating cooked spinach is the best alternative because it ensures efficient absorption of minerals. Hence, make sure you include ½ cup of cooked (boiled) spinach in your diet to supply your body with 78 mg of magnesium.
9.) Brown Rice
Only one cup of brown rice provides the body about 84 mg of magnesium. To meet the required DV of magnesium in the body, you should eat black beans along with brown rice as these food items include various essential amino acids that strengthen your health and well-being.
Avocado is always on the top on the list of foods high in magnesium. It not only increases magnesium level but helps lower cholesterol, regulates blood pressure, guard against heart disease and fights obesity. One medium-sized avocado contains about 20% of your daily value of magnesium needed by the body. Homemade coconut oil, tortilla chips, and guacamole make an excellent snack.
Pumpkin is one of the best foods high in magnesium. It is much more to pumpkins than Halloween decorations. The orange gourds are very rich in magnesium while also low in calories content. Pumpkin seeds is also loaded with immense health benefits. Pumpkins not only contain magnesium but they are also high in vitamins, potassium, calcium, iron, zinc, copper, folate, carotenoids and other antioxidants. They are particularly packed with high beta-carotene content, a precursor to vitamin A. You should take benefits of pumpkin through foods instead of taking supplements as this can increase the risk of cancer.
12.) Dark Chocolate
Dark chocolate is basically made from the roasted cocoa beans of the cacao tree. Unlike milk chocolate, dark chocolate has no milk. It is also less sweet in taste. The best quality dark chocolate has more magnesium content. Consuming dark chocolate is one of the best ways to get rid of magnesium deficiency. You can enjoy its taste as a candy or add it to smoothies or cakes and muffins. Dark chocolate is one of the healthiest treats you choose wisely and eat it in moderation.