Discover the best magnesium-rich foods you can incorporate into your daily meals to reap the many health benefits of this essential mineral.
Let’s explore the importance of magnesium, its role in our bodies and the top 10 nutritional sources of magnesium to include in your diet.
Why is magnesium important to our health?
The role of magnesium in our body
Magnesium is a vital nutrient that plays an important role in our body’s functions, as it is not manufactured by the body itself. It is involved in over 300 enzymatic reactions, regulates muscle and nerve function, controls blood sugar levels and maintains bone health, among other vital processes.
As an electrolyte, magnesium also works in harmony with potassium, calcium and sodium to promote overall health and well-being.
Magnesium deficiency: causes and symptoms
Low magnesium levels, or magnesium deficiency, can lead to a variety of health problems. Common causes of deficiency include poor diet, excessive alcohol consumption, gastrointestinal problems and chronic stress.
Symptoms of magnesium deficiency can manifest as fatigue, muscle cramps, irregular heartbeat and frequent headaches.
Prolonged deficiency can contribute to chronic diseases such as type 2 diabetes, osteoporosis and hypertension.
Potential health benefits of magnesium intake
Regular intake of magnesium-rich foods may help reduce the risk of chronic diseases and improve overall health.
Maintaining optimal magnesium levels may have some potential benefits, such as lower blood pressure, increased bone strength, reduced muscle cramps, improved sleep quality and improved mood and cognitive function.
Top 10 list of foods that contain the most magnesium
1. Spinach and other green leafy vegetables
Leafy greens such as spinach, kale and collard greens are not only packed with vitamins and minerals, they are also high in magnesium. Just one cup of cooked spinach contains about 157 mg (milligrams) of magnesium, which is about 39% of the recommended daily intake.
2. Dark chocolate and its magnesium content
Indulging in dark chocolate not only satisfies your sweet tooth, but also provides a good source of magnesium. A 1-ounce serving of dark chocolate with a cocoa content of at least 70% can contain up to 64 mg of magnesium.
In addition, dark chocolate is rich in antioxidants, which can help protect your body from free radicals and oxidative stress.
3. Avocado: a tasty source of magnesium
Loaded with healthy fats, fibre and several essential nutrients, avocados are a tasty source of magnesium.
One medium-sized avocado provides approximately 58 mg of magnesium, which is about 14% of the recommended daily value.
4. Magnesium in nuts
Nuts, particularly almonds, cashews and Brazil nuts, are among the foods rich in magnesium.
Consuming one ounce of cashew nuts can provide 82 mg of magnesium, approximately 20% of the recommended daily intake. Nuts are also a great source of healthy fats, fibre and protein.
Nut butters made from these options are also a great way to increase your magnesium intake. However, care should be taken when selecting nut butters, as many popular options include additives and refined oils, which can negate the positive effects.
5. Legumes and their magnesium-rich benefits
Pulses such as beans, lentils, chickpeas and peas contain significant amounts of magnesium, in addition to other essential nutrients.
For example, one cup of cooked black beans contains about 120 mg of magnesium, along with fibre, protein and other minerals, while helping to regulate blood sugar levels.
6. Whole grains as a good source of magnesium
Whole grains such as brown rice, quinoa, barley and whole-wheat products contain magnesium in varying amounts.
For example, one cup of cooked quinoa contains approximately 118 mg of magnesium. Incorporating whole grains into your diet not only increases your magnesium intake, but also supports heart health and general well-being.
7. Seeds: nutrient-dense and rich in magnesium
Seeds such as flax, chia and pumpkin are great magnesium-rich foods.
A single ounce of pumpkin seeds contains approximately 156 mg of magnesium, making them an ideal snack for those looking to increase their daily magnesium intake.
8. Magnesium-rich fish and shellfish
Oily fish such as salmon, mackerel and halibut not only provide omega-3 fatty acids and protein, but are also rich in magnesium.
For example, a 6-ounce serving of cooked salmon contains about 106 mg of magnesium, which contributes to heart and brain health.
9. Bananas and magnesium
Although bananas are most famous for their potassium content, they also contain a good amount of magnesium.
An average-sized banana offers about 32 mg of magnesium, which contributes to muscle and nerve function and overall nutrition. If possible, look for organic bananas, as their nutrient content may be more favourable. Plus, they taste better!
10. Magnesium in dairy products
Milk, yoghurt and other dairy products are not only great sources of calcium but also contain magnesium.
One cup of low-fat yoghurt provides approximately 42 mg of magnesium, in addition to other beneficial nutrients such as protein, vitamins and probiotic bacteria.
Yoghurt is also a source of probiotic bacteria. Learn more about beneficial bacteria for the gut.
How much magnesium do we need daily?
Recommended daily intake of magnesium
The recommended daily intake of magnesium varies according to age, gender and nutritional needs.
On average, adult men should aim to ingest between 360 and 400 mg of magnesium per day, while adult women should strive to ingest between 300 and 320 mg per day.
Factors influencing magnesium requirements
Factors such as level of physical activity, stress and certain health conditions can alter daily magnesium requirements.
Pregnant women, athletes and people with digestive disorders may need a higher magnesium intake to ensure optimal health.
Maximising magnesium absorption
To maximise magnesium absorption, try to consume magnesium-rich foods throughout the day. Avoid excess caffeine, alcohol and sugar, which can inhibit magnesium absorption.
Can I get enough magnesium from water?
Sources of magnesium in water
The magnesium content of drinking water can vary depending on the source. Groundwater naturally contains minerals such as magnesium, which dissolve into the water as it passes through soil and rocks.
Magnesium levels in tap and bottled water can vary depending on the water source. In general, mineral water tends to have a higher magnesium content compared to tap and bottled water, providing an additional source of magnesium in your diet.
Drinking water can contribute to your daily intake of magnesium, but should not be considered a primary source. Incorporating magnesium-rich foods and considering magnesium supplements, if necessary, should remain the primary sources of this vital nutrient.
Should I take magnesium supplements?
When to consider magnesium supplements
Although it is ideal to obtain magnesium from dietary sources, magnesium supplements may be considered for people who have difficulty meeting their daily needs from diet alone.
Due to intensive agricultural practices, the soil has been depleted of many nutrients, including magnesium, resulting in a lower magnesium content in harvested food. This is one of the reasons why supplementation is becoming increasingly important.
Consult a health professional before starting magnesium supplementation.
The pros and cons of magnesium supplements
Magnesium supplements can be a convenient way to ensure optimal magnesium levels.
However, excessive intake of magnesium through supplementation can lead to gastrointestinal discomfort and other side effects such as diarrhoea, bloating and abdominal pain.
Balance is crucial to maintain adequate magnesium levels.
Choosing the right magnesium supplement
To choose the right magnesium supplement, consult a healthcare professional or pharmacist to determine the type and dosage that is right for you.
Common forms of magnesium supplements include glycinate, citrate and magnesium oxide, with different absorption rates and benefits.
Conclusion
Magnesium-rich foods can be key to maintaining your health and vitality as you age. By incorporating more of these nutritious choices into your daily diet, you will reap the benefits of better bone, heart and brain health, while improving your mood and the quality of your sleep.
Overall, making magnesium-rich foods a priority in your meal planning is one of the best steps you can take to support graceful ageing and continued wellness. Focus on these delicious food choices and make them a habit – your body and mind will thank you.
The good news is that most people can meet their magnesium needs through diet alone, without the need for supplements. However, for those who cannot, magnesium supplements may be useful to supplement your diet under the guidance of your doctor.
If you need a magnesium supplement, you may want to consider our own Epsilon Life magnesium glycinate. Magnesium glycinate is a highly absorbable, non-laxative form of magnesium. It is gentle on the stomach and ideal if you experience digestive problems or discomfort with other magnesium supplements. Our magnesium glycinate provides 55 mg of elemental magnesium per capsule; it contains no artificial fillers and is unbuffered (does not mix with other, lesser forms of magnesium).
