Magnesium Rich Foods

Magnesium is one of the essential minerals that our body uses it for renewing cells and biochemical processes. Today all over the world eighty percent of people have a magnesium deficiency. Nowadays, magnesium deficiency-related diseases increase.

Why is magnesium so important?

Magnesium is a critical mineral stored in blood and bones. When we don’t get magnesium enough from our diets, our body tries to get it from our bones and organs. Magnesium deficiency causes hormone imbalance, fibromyalgia syndrome, heart attack, diabetes, bone resorption, blood pressure, pain, depression, and anxiety.

According to the results of a study published in Biomed, an academic journal based in the UK, magnesium has 3751 tasks in the human body. According to this study, the importance of magnesium for the human body is much more than one can imagine.

Magnesium plays an active role in protein synthesis, nervous system, regulation of blood sugar, strengthening metabolism, balancing blood pressure and producing glutathione, an antioxidant.

Magnesium deficiency cannot be detected in blood tests. Magnesium-rich foods can be consumed to prevent magnesium deficiency.

Daily Magnesium Requirement

The daily magnesium requirement of men is 400 milligrams and the daily magnesium requirement of women is 310 milligrams.

Foods That Are High in Magnesium

Green leafy vegetables are usually rich in magnesium. Spinach, chard, pumpkin seeds, yogurt, almonds, beans, avocados, figs, black chocolate, and bananas are the foods that contain the most magnesium.

The highest magnesium content is found in spinach and chard. Only 1 cup spinach contains 157 milligrams of magnesium. This rate is 154 milligrams in biceps.

After pumpkin seeds, spinach and chard, it contains the most magnesium. A handful of pumpkin seeds contain 92 milligrams of magnesium. Yogurt and kefir are also among the foods rich in magnesium. One cup of yogurt contains 50 milligrams of magnesium. A handful of almonds contains 80 milligrams of magnesium. Baked beans are also among the foods rich in magnesium. Only 1 tablespoon boiled dried beans contains 60 milligrams of magnesium.

Avocado, fig, and banana are fruits rich in magnesium. Avocado has 58 milligrams, a fig has 25 milligrams, and a banana has 32 milligrams of magnesium. Black chocolate is also a source of magnesium. A small piece of black chocolate contains 23 milligrams of magnesium.