Time to make some dietary changes to boost energy and build a healthy immune system? While magnesium is considered a minor nutrient, it plays a significant role in your overall health and is essential to every function and tissue in the body. In general, to provide magnesium to your body, the National Institutes of Health recommends looking for foods packed with dietary fiber, including: Not only do magnesium-rich foods support a healthy immune system and improve bone health, they may play a role in preventing certain cancers, according to a study published in June 2017 in the European Review for Medical and Pharmacological Sciences. Foods with magnesium have been found to help improve heart health, prevent stroke, and even potentially reduce your risk of dying from a heart attack. Additionally, magnesium foods help to support normal nerve and muscle function and keep your heartbeat in sync. A study published in October 2017 in Molecular Nutrition and Food Research found that a nutritionally balanced vegan diet filled with fresh fruit and vegetables lowered triglycerides, insulin, and cholesterol in study participants when compared with a healthy, controlled omnivorous diet (both plant and animal foods). A plant-based diet includes magnesium-rich fruit, vegetables, beans and peas, grains, soy, seeds, and nuts. A vegetarian diet is plant-based, but a vegan diet excludes all meat, dairy, and animal products, notes Medline Plus. A study published in February 2014 in Diabetes Care reveals that a high daily magnesium intake may help reduce the risk of type 2 diabetes by up to 32 percent. Meanwhile, a 2013 article published in Pharmacological Reports reveals that supplementing with magnesium may help ward off depression. RELATED: How Magnesium Keeps Your Heart Rhythm Healthy How Can I Raise My Magnesium Quickly Through Diet?Magnesium supplements are available over the counter at most supermarkets and pharmacies, but registered dietitians say it is preferable to eat whole foods containing magnesium naturally to prevent a magnesium deficiency. While your body absorbs between 30 and 40 percent of the magnesium you eat, magnesium deficiency may happen due to an underlying health condition, alcoholism, or certain medication, per the National Institutes of Health. In fact, nearly two-thirds of the Western world doesn’t get the recommended daily intake of magnesium, according to a September 2017 review published in Scientifica. The U.S. Department of Health and Human Services recommends that American adults get between 310 to 420 milligrams (mg) of magnesium daily. RELATED: Heart-Healthy Diet Makeovers Check out the following foods high in the macromineral magnesium, including dark leafy greens, nuts and seeds, fish, soybeans, avocados, bananas, dark chocolate, and fat-free or low-fat yogurt. Just 1 ounce (oz) of dry roasted almonds contains 80 mg of magnesium, or about 19 percent of the DV. Other foods containing magnesium include cashews, peanuts, and pumpkinseeds, according to the Cleveland Clinic. Combine your favorite magnesium-rich nuts and seeds in a healthy homemade trail mix — the perfect afternoon snack to keep your energy up and hunger levels down. Just remember that nuts are also a rich source of calories, per past research, so a little goes a long way, especially if you’re watching your waistline. Avocados are a good source of magnesium, as well as being loaded with vitamins, heart-healthy nutrients, and disease-thwarting chemical compounds. Magnesium-rich avocados are one of the most nutritious and versatile produce picks around. Add 1 cup of cubed avocado to your salad or sandwich at lunch, and you’ll easily consume 11 percent of the DV of magnesium, according to the USDA. Like nuts, avocados are also rich in healthy fats, according to the Academy of Nutrition and Dietetics, which makes them a concentrated source of calories. So keep portion size in mind when you're enjoying this healthy delight. Think of dark chocolate as a great way to get your magnesium fix while also indulging. One oz, or about one square, of 70 to 85 percent dark chocolate provides 64.6 mg of magnesium, which is 15.4 percent of the DV, for 170 calories, per the USDA. Furthermore, dark chocolate offers flavanols, which are a type of antioxidant that may help lower blood pressure, improve blood flow, and lower inflammation, according to a past study. Nonfat or low-fat yogurt is a great source of magnesium: Expect roughly 32 mg (7.6 percent DV) in just one 6 oz container, according to the USDA. Yogurt is also high in protein (9.7 g for 19.4 percent of the DV). Past research suggests that high-protein meals can make you feel fuller longer, which may help you eat fewer calories overall, ultimately leading to weight loss. Pair yogurt with a fiber-rich fruit for an easy, healthy breakfast. Additional reporting by Debbie Strong.  Magnesium is an important mineral that your body needs in order to function. It produces energy and regulates blood sugar and chemical reactions in the body. Magnesium helps maintain the proper levels of other minerals such as calcium, potassium, and zinc. Your heart, muscles, and kidneys all need magnesium to work properly. The mineral also helps build teeth and bones.
Some health conditions can lead to magnesium deficiencies, including: Drinking too much alcohol or caffeine on a regular basis can affect your magnesium levels as well. The National Institutes of Health recommends the following daily intake of magnesium:
Magnesium is found naturally in many different foods. Although magnesium deficiency is rare, many Americans don’t get as much of the mineral as they should in their diets. Still, the average adult may only get 66 percent of their daily-recommended magnesium in their normal diet. This could be a result of the amount of processed foods we eat. The following 10 foods are some of the best natural sources of magnesium. Try incorporating more of these foods into your diet to get a magnesium boost.
Most whole grains are a good source of magnesium, but whole wheat flour wins with 160 mg per cup. Use whole wheat instead of white flour for baking, and buy whole wheat bread at the store.
Dark, leafy greens are rich with nutrients, and spinach is no exception. One cup of boiled spinach has 157 mg of magnesium. Quinoa is prepared and eaten in a way that’s similar to rice. It’s known for its many health benefits, including a high protein and mineral content. One cup of cooked quinoa has 118 mg of magnesium. Not only are almonds, cashews, and peanuts a healthy snack, but they’re also packed with magnesium. One ounce of almonds has 80 mg, or about 20 percent of your recommended daily intake. Cashews have 74 mg per ounce, and 2 tablespoons of peanut butter contain 49 mg of magnesium. These toasted nuts can be added to a variety of dishes for extra texture and flavor. Dark chocolate has 64 mg of magnesium in a 1 oz serving and one square is loaded with antioxidants which is great for heart health. Choose a dark chocolate with 70% cocoa solids. All beans have health benefits, but when it comes to magnesium, black beans come out on top. They boast 120 mg per cup. Warm up this winter with spicy black bean chili, or try making easy black bean dip for your next gathering. Edamame are soy beans still in the pods. They’re usually steamed or boiled and can be eaten plain or added to a dish. Half a cup of shelled, cooked edamame beans have 50 mg of magnesium. Avocados have 58 mg of magnesium per fruit which is 16% of your needs for the day, and they also contain healthy fats (which are good for heart and brain health). Avocados are high in B vitamins and Vitamin K, and have more potassium than bananas. Tofu is an excellent meat substitute, whether you’re a vegetarian or just looking to switch things up a bit. Half a cup of tofu has 37 mg of magnesium. Cultured yogurt is a nutrient-rich food that has 30 mg of magnesium per cup and is a great source of protein. Not to mention it contains omega-3 fatty acids, many vitamins and minerals, and gut-healthy probiotics.
Last medically reviewed on July 26, 2017
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