Nutrition

Magnesium Rich Foods

Reviewed by

Shifa Fathima

Magnesium Rich Foods

Magnesium-rich foods are vital minerals to attain healthy well-being. Magnesium is the content present in plenty of chemical reactions of the body to maintain the healthy function of body systems and organs. Below is the list of specific magnesium-rich foods which are easily found and easy to include in our routine diet. So, let's have a look:

1. Dark Chocolate

Dark chocolate is a mineral-rich, tasty option in the list of magnesium-rich products. The magnesium content in this product is around 64 mg in 28 grams (1 ounce per serving) which is around 16 percent of RDI. Dark chocolate contains high nutrients with iron, copper, manganese, and several beneficial antioxidants with more than 70 percent of cocoa solids. It positively impacts heart health and removes bad cholesterol from the body.

2. Avocados

Avocados are a highly nutritious source of magnesium in the form of fruit. Also, avocado is a rich source of potassium and vitamin B and K. People choose this over the best magnesium supplement for type 2 diabetes. A single avocado contains around 58 mg of magnesium, more than 15 percent of RDI. In addition, avocados contain a high amount of healthy fats and fibers, which involves them in the rich food that attains healthy digestive carbs.

3. Nuts

There is a wide range of nuts on earth with many nutritional benefits for the human body. Magnesium-rich nuts include cashews, Brazilian nuts, and almonds. Almost all nuts are rich in monounsaturated fats and fiber, which collectively improve blood sugar and cholesterol levels. Stating the measurement, around 28 gm (1 ounce) of cashews have nearly 82 mg of magnesium which is around 20 percent of RDI. Nuts are essential to include in a regular diet for improved heart health, weight loss, and controlled blood sugar.

4. Legumes

Legumes are nutrient-rich herbs that contain high levels of fiber and other essential nutrients, including magnesium. It includes beans, peas, lentils, black beans, chickpeas, soybeans, etc. Measurements define that magnesium content in 1 cup of black beans (cooked) is around 120 mg which is 30 percent of RDI. These are protein and potassium-rich food items and are essential, especially for vegetarians. In addition, the regular intake of legumes improves blood sugar levels and heart functioning.

5. Tofu

Tofu is a prevalent and recommendable source of nutrients for vegetarians. It is prepared with soyabean milk, turning them into curd, and in some places, it is termed bean curd. Tofu is a rich source of protein, calcium, selenium, magnesium, iron, manganese, etc. In the 100 gm of tofu, around 53 mg of magnesium is 13 percent of RDI. Including tofu in the routine diet reduces the risk of stomach cancer and artery lining as it manages healthy heart functioning and empowers the body's metabolic system.

6. Seeds

Seed is a healthy and easy source of plenty of healthy nutrients. Many healthy seeds are present, like chia seeds, pumpkin seeds, flax seeds, etc. Most of the seeds are a rich source of magnesium, whereas pumpkin seed is a special mention for this segment. Around 28 gm of pumpkin seed contains 150 gm of magnesium which is 37 percent of RDI. In addition, all the seeds contain a high amount of monounsaturated fat, iron, and omega 3 fatty acids. It makes then ideal to be used as the best magnesium supplement for type 2 diabetes with the advanced richness of fiber and antioxidants.

7. Whole Grains

Most people already use whole grains in their regular diet unknowingly that they are solely the rich source of several nutrients and magnesium—wheat, oats, barley, maize, including specific pseudocereals like quinoa and buckwheat. Almost all the whole grains are rich in fiber, vitamin B, magnesium, selenium, and manganese. For example, around 28 gm of dry buckwheat comprises 65 mg of magnesium, around 16 percent of its RDI. Intake of whole grains regularly reduces the risk of heart disease and metabolic disorders.

8. Some Fatty Fish

Fatty fish is an extremely rich source of nutritious and healthy compounds, especially magnesium. Some of the fatty fish like halibut, salmon, and mackerel are the special mentions as they are the richest source of magnesium. For example, 178 gm (half fillet) of salmon have around 53 mg of magnesium which is 13 percent of RDI. In addition, fatty fish contain high protein, vitamin B, selenium, potassium, etc. Including this in the diet eliminates the risk of heart diseases and several chronic diseases.

9. Bananas

Bananas are a prevalent and readily available food anywhere in the world. Usually, they are known as potassium-rich food, but they are also a rich source of magnesium, vitamin B6, fiber, manganese, and vitamin C. A big bunch of bananas contains around 37 mg of magnesium which is 9 percent of RDI. Confusions like is magnesium good for diabetes often confuse people with diabetes to have a banana. Ripe bananas contain high sugar, so they must be restricted, but raw bananas are ideal for intake as they are starch resistant and high in healthy carbs.

10. Leafy Greens

Leafy greens are a loaded source of magnesium and other healthy nutrients. Greens such as spinach, turnip greens, kale, mustard greens, and collard greens contain high fiber, iron, vitamin C, A and K, and manganese. For example, a Single-cup of cooked spinach contains more than 157 gm of magnesium which is 39 percent of RDI. In addition, it has healthy plant compounds that prevent internal cell damage and reduce cancer and organ failure risks.

Bottomline

Magnesium-rich foods are highly beneficial for the human body. The human body needs around 400 mg of magnesium as RDI (reference daily intake). Its intake is easy and can be followed within the routine. There is plenty of magnesium-rich food around us. However, studies state that people often are in a turmoil state that is magnesium good for diabetes. Still, intake of suitable food properly will provide the clarity to attain maximum health benefits.

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