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Foods with Magnesium

Nicks J Mar 14, 2020
It is a known fact that green vegetables are the best source of magnesium. Foods containing magnesium are important for overall health. To know more about food sources of magnesium, read on...
Foods containing magnesium play a key role to strengthen the bones. Our bones are made up of 60-65% of magnesium. Unfortunately, this mineral cannot be synthesized in our body. Therefore, it becomes a must to include it in our diet. Magnesium is needed for healthy bones and a normal heart rhythm. Magnesium rich foods help to improve circulation of blood.
To reap health benefits of magnesium, it is essential to eat food sources of magnesium on a regular basis. Consumption of magnesium foods is necessary to maintain healthy blood pressure. However, overcooking should be avoided, so as to decrease loss of magnesium.

Deficiency in Magnesium

Deficiency in magnesium can cause cardiovascular problems, diabetes and hypertension. Malfunctioning of nerves and muscles is often linked to magnesium deficiency. Studies have revealed that approximately half the US population is deficient in magnesium due to unhealthy eating habits.

Foods Rich in Magnesium

● Green vegetables like spinach, potato, artichokes and avocados contain a high amount of magnesium. Swiss chard, collard greens and mustard greens are green leafy vegetables that are an excellent source of magnesium.
● Peas, nuts (especially almonds), are a rich source of magnesium. Sesame and sunflower seeds contain high levels of magnesium. People deficient in magnesium are often advised to eat brazil nuts and cashew nuts.
● Beans that include kidney beans, baked beans, lima beans, navy beans and pinto beans are also high in magnesium.
● Fish like the halibut and broiled tuna also come in the list of foods rich in magnesium.
● Fruits like prunes, bananas, dried apricots, raisins, cantaloupe, and even citrus and prune juices are well-known food sources of magnesium.
● Some of the most healthiest recipes contain herbs like cloves, black pepper, spearmint, oregano, basil and dill, all of which are a good source of magnesium. So, addition of these herbs to recipes not only helps to improve taste but also enhances the nutritional value of the food item.
● Cooked whole grain cereals are also fortified with magnesium. Magnesium levels are much higher in whole wheat bread than in white bread. This is because magnesium rich wheat germ are completely lost during the processing of the flour to make white bread.
● Pumpkin, legumes, raw broccoli and oysters are also grouped into foods containing magnesium.
● Shredded wheat, whole milk, soy milk and dairy products such as yogurt naturally contain magnesium.

Foods with Magnesium in Less Quantity

● Refined grains are considered to be a poor source of magnesium. This is because magnesium content of whole grains reduces drastically when they are refined. Processed foods are generally very low in magnesium.
● Tap water can be a source of this mineral but the magnesium content varies depending on which type of water you are using. For instance, 'hard' water is packed with minerals including magnesium, whereas, 'soft' water has magnesium in lesser amounts.
● Magnesium is even found in chocolates, particularly chocolate pudding. Biscuits and cakes such as sponge and fruit cakes also have some amount of magnesium in them.
● Eating a variety of meats is a good way to add magnesium intake to your diet. Dark meat that includes turkey and chicken legs also contain a good amount of magnesium.
For instance, 200 grams of roasted chicken leg has around 38 mg of magnesium. On the other hand, 1 cup of roasted turkey leg meat has around 46 mg of magnesium. Whereas, 3.5 oz serving of turkey breast provides approximately 22 mg of magnesium.
● When it comes to red meat containing magnesium, one simply cannot forget beef. Although magnesium content in beef is not equivalent to that found in green vegetables, it is definitely not a poor source of magnesium. A decent amount of magnesium is present in beef.
This can be gauged from the fact that almost 2 cups of steak pieces contain approximately 100 mg of magnesium. 3.5 oz serving of grounded beef contains around 24 mg of magnesium.
There is no need to take magnesium supplements in the form of capsules if you are including food sources of magnesium in your diet. This is the easiest way to tackle the problem of magnesium deficiency. Hence, make sure that you eat magnesium rich foods as much as possible, daily for optimal health.