Magnesium is potentially associated with muscle cramps and eye twitches, as well as a school chemistry experiment. Magnesium, as the body’s fourth most dominant mineral, has a major impact on us.
Magnesium is one of nature’s mood stabilisers and helps to control the stress response in mental wellbeing.
Thankfully, we can get enough magnesium from our diets, particularly if we eat a lot of plant-based foods!
What happens if I don’t have enough magnesium?
Low magnesium levels can lead to certain issues such as:
- Chronic fatigue-type symptoms
- Low mood
- Anxiety
- Eye tics
- Insomnia
- High blood pressure
- Muscle cramps
- Poor tolerance to dealing with stress
8 Crucial Signs That You Are Lacking Of Magnesium In Your Body:
- Loss of appetite
- Nausea
- Vomiting
- Fatigue
- Weakness
- Abnormal heart rhythms
- Numbness or tingling
- Muscle contractions and cramps
So, now that you know Magnesium is important to your body, let’s find out what foods you need to consume to have balanced magnesium in your body!
10 Common And Nutritious Foods That Will Give You Enough Magnesium In The Body!
1) Dark Chocolate
We can’t deny it, dark chocolate is both nutritious and tasty! It’s very rich in magnesium, with 64 mg in a 1-ounce (28-gram) serving.
Dark chocolate is also rich in magnesium, copper, and manganese, as well as prebiotic fiber, which feeds the good bacteria in your stomach.
It’s also high in antioxidants, which are good for you! There are nutrients that fight free radicals, which are dangerous molecules that can kill the cells and cause diseases.
2) Avocado Saves The Day
Avocados are a delicious source of magnesium and very nutritious food!
One medium avocado contains 58 mg of magnesium, which is 15% of the recommended daily intake.
Avocados are rich in calcium, B vitamins, and vitamin K, among other nutrients! (WOW, that’s a lot!). They’re also high in fat, particularly heart-healthy monounsaturated fat, unlike most fruits.
Most importantly, avocados have been shown to decrease inflammation, raise cholesterol levels, and boost feelings of fullness after meals.
3) All Types Of Nuts
Do you know that most nuts are also high in fiber and monounsaturated fat? Yes! It’s true and it has been shown to help diabetics lower their blood sugar and cholesterol levels.
But, almonds, cashews, and Brazil nuts are among the nuts that are especially rich in magnesium!
4) Legumes
Have you ever heard of legumes? I hope you have! Actually, lentils, rice, chickpeas, peas, and soybeans are also legumes, which are nutrient-dense plants.
Since legumes are high in fiber and have a low glycemic index (GI), they can help to lower cholesterol, regulate blood sugar, and reduce the risk of heart disease.
Thus, it’s very beneficial if you have these foods in your diet!
5) Tofu
Because of its high protein content, tofu is a favourite in vegetarian diets. It’s also known as bean curd and is made by squeezing soybean milk into soft white curds.
A 3.5-ounce (100-gram) serving contains 53 mg of magnesium, which is 13% of the recommended daily intake.
Furthermore, some research suggests that eating tofu will protect the cells that line your arteries and lower the risk of stomach cancer.
6) Seeds
Seeds are undoubtedly very nutritious! Magnesium is abundant in many foods, including flax, squash, and chia seeds.
What’s more, they are very high in fiber! In reality, fiber contributes to essentially all of the carbohydrates in seeds.
Antioxidants are also present, which shield the cells from the dangerous free radicals generated during metabolism.
7) Whole Grains
Are you a fan of whole grains? Well, I am!
Wheat, oats, and barley are grains, as are pseudocereals like buckwheat and quinoa. Vitamins B, selenium, manganese, and fiber are all abundant in whole grains.
Whole grains have been shown in observational studies to minimise inflammation and the risk of heart disease.
Fun Fact: They’re also gluten-free, meaning they’re suitable for people with celiac disease or gluten intolerance.
8) Fatty Fish
Magnesium is present in a variety of seafood, including salmon, mackerel, and halibut. It also has a massive 39 grams of high-quality protein in it.
Fatty fish is also high in calcium, selenium, B vitamins, and a variety of other nutrients. As a result, fatty fish is very nutritious and high in magnesium and other nutrients.
9) Bananas
Bananas are one of the most widely consumed and popular fruits in the world. They’re better known for their high potassium content, which has been attributed to a lower risk of heart failure and lower blood pressure!
Most interestingly, they’re high in magnesium: one big banana contains 37 mg, or 9% of the recommended daily intake.
10) Leafy Greens
Don’t forget the greens! Leafy greens are extremely nutritious, and all of them are high in magnesium. Kale, broccoli, collard greens, turnip greens, and mustard greens are among the greens high in magnesium.
A 1-cup serving of cooked spinach, for example, contains 157 mg of magnesium, or 39% of the RDI.
However, the highlight of leafy greens is that they contain a number of beneficial plant compounds that help shield your cells from damage and can lower your risk of cancer.
Let’s Wrap Up Our Common Understanding On Magnesium
Now, we know that magnesium is an important mineral that you may be lacking. Luckily, many tasty foods will provide you with all of the magnesium you need.
To sum up, in keeping your health strong and your body satisfied, you need to consume a healthy diet and increase your consumption of the foods mentioned above!