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Recommended Intake of Magnesium
A male in the age group of 19-30 years requires 400 mg of Magnesium daily and a female in the same age group requires 310 mg of the same. Males and females above 30 years require 420 mg and 320 mg of the same respectively. Therefore, it is extremely important to consume food products which are a rich source of Magnesium.
Symptoms of Magnesium Deficiency
Though a rarity, Magnesium deficiency is not unheard of. Symptoms of Magnesium deficiency can range from loss of appetite, nausea, vomiting, seizures, numbness and tingling sensation. If you are suffering from any of these, make sure that you take a re-look at your diet.
20 Super Healthy Magnesium Rich Foods
1. Spinach
Popeye’s favourite food, spinach is a minefield of nutrients. Spinach is important for maintaining good skin, bone health and healthy hair. Spinach is also a great source of Magnesium. 1 cup of frozen spinach which is approximately 190 gm contains a whooping 156 mg of Magnesium. A cup of raw spinach which is approximately 30 gm contains 24 mg of Magnesium.
2. Banana
Next on the list is banana, a breakfast favourite of many. Many diet gurus swear by eating a banana first thing in the morning. Bananas help in normalising bowel movement, maintaining good skin and bone health and also aid in the maintaining cholesterol levels. 100 gm of banana (which is roughly three medium sized bananas) load you up with 27 mg of Magnesium.
3. Chickpeas
If you gorge on hummus, chickpeas must be one of your favourite things to eat. Chickpeas have several health benefits such as increasing the immunity levels of the body, providing adequate amount of fiber to the body and keeping cancer at bay. Chickpeas are a fantastic source of Magnesium. 100 gm of chickpeas contain 115 mg of Magnesium.
4. Broccoli
This deceptive looking green cauliflower is a hot favorite in Asian cuisine. Broccoli is beneficial to the human body since it helps in building the collagen and healing of wounds. Broccoli is also a great source of Magnesium as 100 gm of broccoli contains 21 mg of Magnesium.
5. Brown Rice
A hot favorite of weight watchers is brown rice. Brown rice is a complex carbohydrate and with its low glycemic index, it is favored over white rice by many who are on a weight loss mission. Brown rice is also a super healthy food with its high Magnesium content. 100 gm of brown rice contains 43mg of Magnesium.
6. Oats
One of the superfoods of present times is oatmeal. Regular consumption of oatmeal helps in maintaining a healthy heart, lowers cholesterol levels and promotes good skin. An one ounce serving of oatmeal contains 64 mg of Magnesium. With its high Magnesium content, oats are a perfectly healthy option for breakfast.
7. Tofu
This derivative of soy milk is a nutritional minefield. It is a good source of protein, magnesium and contains all the right essential amino acids. You can derive 30 mg of Magnesium from 100 gm of Tofu, which makes tofu a super healthy source of Magnesium.
8. Baked beans
Baked beans is an American breakfast staple. It is a great source of protein, fiber and magnesium. It reduces the risk of cancer and also protects the heart health. 100 gm of baked beans provides 43 mg of Magnesium.
9. Asparagus
Asparagus is loaded with nutrients. It is a storehouse of protein, vitamins and minerals such as Magnesium. Asparagus helps to fight cancer. It is also a natural diuretic, i.e., it helps to get rid of the excess amounts of salts in the body. 100 gm of asparagus can load you up with 14 mg of Magnesium.
10. Green peas
Green peas contain several essential vitamins and minerals which are extremely necessary for maintaining good heart health. Green peas are also favoured by people trying to loose the extra kilos since they are very low in calories. Consuming 100 gm of green peas can provide you 33 mg of Magnesium.
11. Dark Chocolate
Another super healthy food on this list is dark chocolate. Touted as a best friend of the heart, dark chocolate has several other health benefits. These benefits include improving brain function, fighting oxidative molecules in the body and protecting skin from sun rays. Dark chocolate is also a very rich source of Magnesium. A mere 28 gm serving of dark chocolate contains 64 mg of Magnesium. So now munch on dark chocolate without any guilt!
12. Kale
Next on this list of super healthy food is Kale. Kale is known as one of the most nutrient dense vegetable in the entire world. It has loads of minerals and nutrients including Magnesium. It has several health benefits which include cutting down the risk of contracting diseases such as heart disease, osteoporosis and cancer. By consuming 100 gm of cooked kale, you can receive 47 mg of Magnesium.
13. Brussel Sprouts
Up next on the list of super healthy food rich in Magnesium are brussels sprouts. Brussels sprouts are rich in fiber and also have cholesterol reducing properties. Brussels sprouts also have benefits when it comes to synthesis of DNA and protection of the body against cancer. 100 gm of brussels sprouts contain 23 mg of Magnesium.
14. Salmon
Who doesn’t enjoy a good fillet of salmon? Salmon is loaded with several vitamins and minerals including Magnesium. Salmon reduces the risk of heart disease and also helps to keep the body weight in check. Half a fillet of salmon has 53 mg of Magnesium, making salmon one of the rich sources of Magnesium.
15. Tuna
Up next is tuna. Tuna is a favourite of Japanese cuisine as tuna rolls feature in all Sushi menus worldwide. Tuna is an excellent source of omega 3 fatty acids and Magnesium. Since tuna is low in calories and high in protein content, it is a diet staple when you are looking to shed those extra kilos. Half a fillet of tuna contains an extra ordinary amount of 64 mg of Magnesium.
16. Avocado
Avocado is blessed with several powerful health benefits. Avocado contains several heart healthy mono-saturated fatty acids and can lower cholesterol levels when consumed on a regular basis. Avocados are also a very rich source of fiber. The Magnesium content in avocados is very high as well. 100 gm of avocado contains 30 gm of Magnesium.
17. Cabbage
Cabbage is packed with nutrients including Magnesium. Regular consumption of cabbage helps to keep inflammations in check. Cabbage is also a heart friendly vegetable which helps in lowering cholesterol and keeps the blood pressure in check. Cabbage is also blessed with several anti-cancer properties. 100 gm of cabbage can load you up with 12 mg of Magnesium.
18. Raspberries
19. Artichokes
Artichokes are fiber rich and low calorie vegetable. Artichokes are also a very rich source of antioxidants and help in the prevention of cancer. This wonder vegetable is also heart friendly and helps in lowering cholesterol levels as well. Artichokes are also a rich source of Magnesium and 100 gm of artichokes contain a whooping 60 mg of Magnesium.
20. Raw Cacao
This tiny little super healthy food from Amazon has several health benefits. It is one of the highest plant based source of iron and magnesium. Magnesium, as note above, is extremely healthy for heart. 15 g of cacao nibs contain 102 mg of Magnesium.
Magnesium has various health benefits and is an essential mineral which should be consumed on a daily basis as per the recommended dietary requirements. So you should make this mineral your best friend. However, make sure that excess Magnesium is not consumed which may lead to gastrointestinal problems and kidney disorders. Secondly, it may adversely react with certain prescription drugs. So make sure that you check with your doctor before you load up on it. It is always advisable to consume it from natural sources such as the food products listed above instead of consuming synthetic supplements.
