Magnesium is a vital mineral that plays a crucial role in various bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. Despite its importance, many people don’t consume enough magnesium-rich foods, which leads to potential deficiencies and health issues. In this blog post, we’ll explore the importance of magnesium and highlight some delicious foods that are excellent sources of this essential nutrient.
Table of contents:
The Importance of Magnesium:
Magnesium is involved in over 300 biochemical reactions in the body, making it essential for overall health and well-being. Here are some key roles that magnesium plays. Many people do not get enough magnesium in their diets, which can lead to symptoms such as muscle cramps, headaches, and fatigue.
Keep in mind that consuming large amounts of alcohol or caffeine can affect the reduction of magnesium levels in the body.
Here are some key roles that magnesium plays:
- Muscle Function
- Nerve Function
- Energy Production
- Bone Health
- Heart Health
Here are foods that contains magnesium:
Dark leafy vegetables
Spinach, cabbage and some types of lettuce are ideal sources of magnesium. In general, green leafy vegetables are very useful and should be included often in the menu.
Nuts and seeds
In addition to being products rich in magnesium, they are also rich in unsaturated “good” fats, omega-3 fatty acids, vegetable fiber and vitamin E. It is enough to consume one handful (42.5) grams of nuts per day. These include the following:
- Walnuts
- Almonds
- Indian walnuts
- Brazil nuts
- Pumpkin seeds
Avocado
Avocados have become quite popular on social media and among professional chefs, such as Jamie Oliver, Martha Stewart, Gordon Ramsay, etc. One medium-sized avocado contains 50 mg of magnesium. You can prepare it in various ways: avocado soup, toast, as a salad, even used as a dessert food.
Quinoa
Quinoa is prepared and consumed in a similar way to rice. It is known for its many health benefits, including high levels of protein and minerals. One bowl of cooked quinoa has 118 milligrams of magnesium.
Dark Chocolate
Many people avoid dark chocolate without trying it. Dark chocolates are products rich in magnesium, and they are not only healthy, but also delicious. They also contain copper, manganese and iron. This mix of nutrients can help regulate blood pressure, improve blood flow and heart health. Dark chocolate has 64 milligrams of magnesium and is packed with antioxidants, which are great for health. Always choose dark chocolate made from 70 percent cocoa.
Recommended daily usage
Despite being one of the key minerals you need, magnesium should be consumed in moderation. The recommended daily amount is as follows:
- Newborns (7 to 12 months) – 75 mg
- Children over 8 years old – 130 mg
- Teenagers (14-18 years) – 360-410 mg
- Men (19-30 years) – 400mg, (31 years and above) – 420mg
- Women (19-30 years) – 310 mg, (31 years and above) – 320 mg
- Pregnant women (14-18 years) – 400 mg, (19 years and above) – 360 mg
The above list is based on age, but the daily use of magnesium is also classified according to other factors such as: indigestion, heart disease, low magnesium in the blood, etc. In such cases, it is best to consult a doctor.
Magnesium is an essential mineral that plays a critical role in numerous bodily functions, yet many people do not consume enough magnesium-rich foods. By incorporating foods like spinach, almonds, avocado, black beans, and dark chocolate into your diet, you can boost your magnesium intake and support overall health and well-being. So, next time you’re planning your meals, remember to include these delicious and nutritious options to ensure you’re getting an adequate amount of magnesium. Your body will thank you for it!
