List of top Magnesium-rich food items, including fruits & vegetables

Magnesium is a vital mineral that supports crucial bodily functions like DNA synthesis and hormone regulation. It also maintains blood sugar and pressure levels. The function of magnesium in the human body also includes promoting bone health. However, most individuals consume less than the recommended amount of this nutrient. 

This deficiency, often caused by processed food-heavy diets, can compromise health and increase the risk of heart conditions. Fortunately, magnesium is widely available in various natural foods, ensuring accessibility for different dietary preferences. Delve deeper into this article to learn about food items that are good sources of magnesium. 

List of top Magnesium-rich food items

The following are some examples of Magnesium-rich food items. Note that you must consult a certified doctor before making any significant changes to your regular diet.

List of top Magnesium-rich food itemsNow that you have seen some examples of food items, let’s take a look at some Magnesium-rich fruits and vegetables.

Magnesium-rich fruits

The following are some examples of Magnesium-rich fruits.

Magnesium-rich vegetables

The following are some examples of Magnesium-rich vegetables.

Health benefits of Magnesium

Here are some advantages of eating Magnesium-rich food items.

1) Reduces inflammation

Food items high in Magnesium, including dark chocolate and fatty fish, lower inflammation and shield the body from contracting chronic illnesses.

2) Helps with the body's chemical reactions

Magnesium participates in biological activities as a helper. For instance, it transforms food into the energy the body needs to function. In addition it manufactures and repairs RNA, DNA, and new proteins from amino acids.

3) It helps with insulin levels

People with insulin resistance, characterised by elevated insulin levels, can increase their intake of Magnesium-rich vegetables and fruits. It is said to treat those with type 2 diabetes and metabolic syndrome and to lessen insulin resistance.

4) Improves sleep quality

One of the major benefits of magnesium in the body is that it can help you sleep better. It regulates neurotransmitters like melatonin to calm the nervous system. So, sufficient levels of magnesium will promote restful sleep and cure insomnia. 

5) Improves mood and reduces stress

Increasing your intake of foods high in magnesium will also have a positive influence on mood and stress responses. The nutrient can alleviate symptoms related to anxiety and depression to promote mental well-being. 

6) Improves muscle health

Food that has magnesium is crucial for optimal muscle health. It assists in muscle relaxation and contraction, reducing the likelihood of cramps and spasms. This makes it valuable for athletes and anyone who experiences muscle discomfort. Ensuring sufficient magnesium intake also promotes muscle recovery and improves overall athletic performance.

Recommended daily intake of magnesium

Your mg requirement per day will depend on various factors. Take a look at this table for a rough idea of recommended magnesium intake according to age and gender. 

Signs of magnesium deficiency

In general, healthy individuals don't usually experience magnesium deficiency from poor dietary intake. However, prolonged low intake or excessive magnesium loss can occur in people with specific health conditions or those taking certain medications.

Some early signs that indicate your body lacks magnesium include:

• Loss of appetite 

• Weakness

• Fatigue

• Vomiting

• Nausea

When you develop a serious level of magnesium deficiency, you will face the following symptoms:

• Tingling

• Numbness

• Muscle cramps

• Personality changes

• Seizures

• Coronary spasms

• Abnormal heart rhythms

Should you eat magnesium-rich foods or take supplements?

The best way to get magnesium depends on several factors, like age, diet, and health. Most healthy adults should be able to get enough from foods containing magnesium, while others may require a supplement to help boost nutrient levels.

Some people might be able to fulfill their daily need of magnesium with the following supplements:

• Magnesium oxide: Can treat issues like constipation

• Magnesium citrate: Useful as a laxative

• Magnesium chloride: Useful for conditions like prediabetes

But remember to consult your healthcare provider before adding any magnesium supplement to your diet. 

How to improve your body’s magnesium absorption

Medical issues and certain medications can hinder magnesium absorption, making it challenging for the body to maintain sufficient levels of this essential mineral. It includes:

• Children

• Older adults

• Diabetic people

• Alcoholics

• People with hypertension

• People who consume PPIs to reduce acid content in the stomach

• People who rely on diuretics to cure high blood pressure

If you want to help your body absorb more magnesium, remember the following tips:

• Don’t take a magnesium and zinc supplement at the same time.

• If you are taking supplements, try it in powder form for the best results. 

• Focus on getting sufficient calcium and vitamin D because these two nutrients help with magnesium absorption. 

Frequently asked questions

The commonly asked questions and answers about Magnesium-rich foods are mentioned in this section.

What causes a food item to lose Magnesium?

The Magnesium content in food may decrease by over 85% during processing or refinement. Magnesium will also be significantly lost during cooking, particularly when boiling meals at high temperatures. Therefore, people who frequently eat boiled food may eat less Magnesium.

How can my magnesium levels be increased?

You can increase your Magnesium level with the help of the following.

• By eating lightly cooked vegetables instead vegetables cooked at high temperatures.

• By avoiding supplements with high doses of zinc.

• By avoiding calcium-rich foods two hours before or after consuming magnesium-rich foods.

How is a lack of magnesium identified?

If you exhibit symptoms like weakness, irritability, an irregular heart rhythm, nausea and/or diarrhoea, or if your calcium or potassium levels are unusual, your doctor may prescribe a blood or urine test to diagnose a Magnesium deficiency.

How long does it take to treat magnesium deficiency?

Increasing your dietary intake of magnesium from food may not be sufficient if your body has insufficient magnesium levels. The University of Kansas Medical Center states that while supplements could help you replace your magnesium stores, recovering from severe shortages might take up to six months of treatment.

How much magnesium is needed per day?

It will depend on the age and gender of the individual. Moreover, it will differ for pregnant and breastfeeding women. 

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.

Sources

• https://www.healthdirect.gov.au/Magnesium-deficiency

• https://www.webmd.com/diet/Magnesium-and-your-health

• https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

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