Are you getting enough magnesium? Know the foods that are rich in this mineral

Eating a balanced diet is essential for overall health and you must ensure that you are getting enough magnesium from your diet. We reveal a few foods that are rich in this mineral.

Written By: Editorial Team | Published : August 9, 2019, 5:14 PM

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Are you getting enough magnesium? Know the foods that are rich in this mineral — Magnesium

Magnesium is a micro-mineral essential for calcium absorption and bone and heart health. It reduces severity of migraine headaches and premenstrual syndrome. Regular intake can also lower your risk of diabetes and reduce stress and anxiety. In fact, it is involved in numerous chemical reactions in your body and is responsible for good health. Experts say that you need to consume 400 mg of this mineral every day for overall well-being. But due to certain reasons like alcoholism, gastrointestinal disorder and medications, some people suffer from magnesium deficiency. This is rare but if you are deficient in magnesium, then you may display symptoms like loss of appetite, nausea, vomiting, muscle cramps, seizures, etc. Let us take a look at some foods that are rich in magnesium.

Are you getting enough magnesium? Know the foods that are rich in this mineral — Dark Chocolate

Dark Chocolate: Who doesn’t like chocolates? You can get 64 mg of magnesium in a 28-gram serving. This is 16 per cent of your daily requirement. Dar chocolates also contain iron, copper, antioxidants and prebiotic fibre that feeds your healthy gut bacteria. Choose a bar that says 70 per cent cocoa solids for maximum benefits. Also Read - Excess iron in the brain may raise Alzheimer’s and Parkinson’s risk, study warns

Are you getting enough magnesium? Know the foods that are rich in this mineral — Avocados

Avocados: One medium avocado has 58 mg of magnesium. This is 15 per cent of your daily requirement. Avocados are also rich in potassium, B vitamins, healthy fats and vitamin K. It is known to reduce inflammation and improve cholesterol levels.

Are you getting enough magnesium? Know the foods that are rich in this mineral — Legumes

Legumes: These include lentils, beans, chickpeas, peas and soybeans. One cup of cooked black beans contains 120 mg of magnesium. This is 30 per cent of your daily requirement. Legumes are rich in potassium, protein, fibre and iron. Legumes are known to lower cholesterol, improve blood sugar control and decrease heart disease risk. Also Read - Ageing and belly fat: Scientists discover stem cells that may explain why belly fat increases with age

Are you getting enough magnesium? Know the foods that are rich in this mineral — Omega-3 Fatty Acids, Fibre, And Antioxidants

Diets low in refined sugars and high in complex carbohydrates and fibre can help maintain stable blood sugar levels. Consuming whole grains, legumes, fruits, and vegetables helps improve insulin sensitivity and reduce the overall glycemic load. Alongside nutrition, lifestyle factors such as physical activity, sleep, and stress management significantly impact health outcomes and prevent chronic diseases.

Are you getting enough magnesium? Know the foods that are rich in this mineral — Leafy Greens

Leafy greens: These are loaded with magnesium. Include kale, spinach, collard greens, turnip greens and mustard greens in your diet. In fact, one cup of cooked spinach has 157 mg of magnesium. This is 39 per cent of your daily requirement. Leafy greens are also rich in iron and vitamins A, C and K. It protects your cells from damage and reduce cancer risk. Also Read - Practising yoga for mindfulness? Sadhguru shares 5 easy steps to follow daily