Magnesium is one of the most important minerals in the body because it is involved in many essential processes that keep the body functioning properly. Here are some reasons why magnesium is so important:
Bone health: Magnesium is essential for the formation and maintenance of healthy bones.
Heart health: Magnesium is required for the proper functioning of the heart, and helps to regulate blood pressure and prevent heart disease.
Energy production: Magnesium is involved in the production of ATP, which is the energy currency of the body.
Nervous system function: Magnesium is necessary for the proper functioning of the nervous system, including the transmission of nerve impulses.
Muscle function: Magnesium is required for proper muscle function, including the relaxation and contraction of muscles.
Blood sugar regulation: Magnesium helps to regulate blood sugar levels and insulin sensitivity.
DNA synthesis and repair: Magnesium is required for the synthesis and repair of DNA.
Overall, magnesium is essential for many important functions in the body, and a deficiency in magnesium can lead to a variety of health problems. Therefore, it is important to ensure that you are getting enough magnesium in your diet.
20 foods containing magnesium
Here are 20 foods that are good sources of magnesium, along with some details about their magnesium content and other nutritional benefits:
Spinach: Spinach is a great source of magnesium, with one cup of cooked spinach containing about 157 mg of magnesium. It is also high in other important nutrients like iron, vitamin K, and folate.
Almonds: Almonds are a great source of magnesium, with one ounce of almonds providing about 80 mg of magnesium. They are also high in healthy fats, fiber, and protein.
Cashews: Cashews are another nut that is high in magnesium, with one ounce providing about 82 mg of magnesium. They are also a good source of healthy fats and protein.
Avocado: Avocado is a great source of magnesium, with one avocado containing about 58 mg of magnesium. It is also high in healthy fats and fiber.
Black beans: Black beans are a good source of magnesium, with one cup of cooked black beans containing about 120 mg of magnesium. They are also high in fiber and protein.
Quinoa: Quinoa is a good source of magnesium, with one cup of cooked quinoa containing about 118 mg of magnesium. It is also high in protein and fiber.
Tofu: Tofu is a good source of magnesium, with half a cup of tofu containing about 37 mg of magnesium. It is also a good source of protein and calcium.
Dark chocolate: Dark chocolate is a good source of magnesium, with one ounce of dark chocolate containing about 64 mg of magnesium. It is also high in antioxidants and can have positive effects on heart health.
Whole grains: Whole grains like brown rice, whole wheat bread, and oatmeal are good sources of magnesium. One cup of cooked brown rice contains about 84 mg of magnesium, one slice of whole wheat bread contains about 23 mg of magnesium, and one cup of cooked oatmeal contains about 61 mg of magnesium.
Pumpkin seeds: Pumpkin seeds are a good source of magnesium, with one ounce of pumpkin seeds providing about 150 mg of magnesium. They are also high in healthy fats and protein.
Chia seeds: Chia seeds are a good source of magnesium, with one ounce of chia seeds containing about 95 mg of magnesium. They are also high in fiber and healthy fats.
Figs: Figs are a good source of magnesium, with one cup of dried figs containing about 107 mg of magnesium. They are also high in fiber and antioxidants.
Salmon: Salmon is a good source of magnesium, with one 3-ounce serving of salmon containing about 26 mg of magnesium. It is also high in healthy fats and protein.
Yogurt: Yogurt is a good source of magnesium, with one cup of plain, low-fat yogurt containing about 47 mg of magnesium. It is also a good source of protein and calcium.
Edamame: Edamame is a good source of magnesium, with one cup of cooked edamame containing about 99 mg of magnesium. It is also high in protein and fiber.
Bananas: Bananas are a good source of magnesium, with one medium banana containing about 32 mg of magnesium. They are also high in fiber and potassium.
Broccoli: Broccoli is a good source of magnesium, with one cup of cooked broccoli containing about 51 mg of magnesium. It is also high in vitamin C and fiber.
Brussels sprouts: Brussels sprouts are a good source of magnesium, with one cup of cooked Brussels sprouts containing about 46 mg of magnesium. They are also high in vitamin C and fiber.
Halibut: Halibut is a good source of magnesium, with one 3-ounce serving of halibut containing about 25 mg of magnesium. It is also a good source of protein and omega-3 fatty acids.
Sunflower seeds: Sunflower seeds are a good source of magnesium, with one ounce of sunflower seeds providing about 48 mg of magnesium. They are also high in healthy fats and protein.
It’s important to note that the magnesium content in foods can vary depending on how they are prepared and the soil they were grown in. Eating a variety of magnesium-rich foods can help ensure that you are getting enough magnesium in your diet. Additionally, if you are not getting enough magnesium from your diet, you may want to consider taking a magnesium supplement under the guidance of a healthcare professional