10 Magnesium-Rich Foods That Are Super Healthy(Foods High in Magnesium)

Magnesium is a mineral present in a number of food dense in nutirents such as nuts, seeds, whole grains, legumes and a numerous vegetables and fruits.

Magnesium is essential for mantaining the health of people.

It takes part in numerous chemical reactions in the body and helps you stay healthy. However, a huge population is not taking the required daily quantity of magnesium which is 420 milligrams.

Still you are able to fulfill the daily requirement of magnesium by intaking magnesium rich foods.

Now lets discuss the list of top 10 magnesium rich foods list.

1.Dark Chocolate

Dark chocolate has a huge quantity of magnesium of and a single ounce is enough to fulfill about 15 percent of the daily dose of magnesium.

Dark chocolate is not only one of the magnesium rich foods but it also contains high proportions of iron, copper and manganese and is compised of fiber that helps for better gut health.

It contains useful antioxidants. These useful nutrients are able to zero down the harmful effect of free radicals that damages the cells causing diseases.

Dark chocolate is good for keeping your heart healthy and it contains flavanols which are a good antioxidant compounds that stop LDL also called bad cholestrol from oxidising and joining the cells that are found along the arteries.

You can enjoy dark chocolate by choosing a product which is comprised of about 70 percent cocoa solids. It can be even good if you have more quantity of cocoa solids in your chosen product.

2.Avocadoes

The avocado is filled with nutritients and a good source of magnesium. An avocado of medium size meets about 14 percent of daily need of magnesium.

Apart from that these fruits are rich in potassium, B vitamins and vitamin K. Also they are also rich in fats which are healthy monounsaturated fats.

Another good advantage of avocado is that it contains fiber. Most of the carbohydrates are absorbable in the human body.This helps in lowering down the risk of inflammation, enhance cholestrol levels and make you feel full.

3.Nuts

Nuts rich in magnesium are almonds, cashews and Brazilian nuts. For example one oz of cahews have 83 mg of magnesium or about 20 percent of the daily requirement.

Most nuts contain fiber and useful fats for our body and helps improve sugar and cholesterol levels in diabetics.

Brazil nuts are also filled with selenium. A single nut fills the need of 175 percent of the daily requirement of selenium.

Nuts are anti-inflammatory and good for keeping a healthy heart and lower the urge to eat.

4.Legumes

Legumes belong to family of nutrient rich plants that include lentils, beans, peas and soyabeans.

They are high in a variety of nutrients. Legumes are good for keeping the level of magnesium in humans and meets about 30 percent of daily need.

Legumes are rich in minerals like potassium and iron and a major source of proteins.

As we know that the legumes have a high quantity of fiber and have a low GI they help to lower the cholestrol levels, improve sugar and lower the chances of heart disease.

5. Tofu

Tofu is a food good for vegetarian people due to its high quantity of proteins.

A serving of about 3.5 o-z contrains about 35 mg of magnesium in it which is about 8 percent of the daily requirement of magnesium.
A single serving gives you 10g protein quantity and has a good quantity of minerals like manganese, calcium,iron and selenium. Another advantage of eating tofu and soy products helps you protect the cells lining the arteries and may be linked with a lowering of chances of stomach cancer.

6.Seeds

A number of seed varieties such as flax, pumpkin, and chia seeda have high quantity of magnesium.

Pumpkin seeds are a good source that have 168 mg in 1-oz. This quantity fills about 40 percent daily requirement of magnesium. Other then that these seeds have high quantity of iron, monounsaturated fats and omega-3 fatty acids.
Another important thing to note is that they are high in fiber. About half of the carbohydrates come from fiber. These seeds are also comprised of antioxidants which protect cells from dangerous free radicals.

Flaxseed also reduces cholesterol levels and has numerous other benifits.

7. Whole grains

Whole grains such as wheat, oats and barley and other cereals like quinoa are good sources of many nutrients including magnesium. According to a study a single cup serving contains 86mg of magnesium which fulfills 20 percent of the daily requirement.

Many whole grains have high quantity of B-vitamins, selenium, manganese and fiber.

In controlled studies whole grains reduce risk of inflammaion and lower numerous risk factors for heart disease.

8. Some fatty fish

Fish such as fatty fish are rich in magnesium. For instance salmon, mackerel and halibut.

About 3 and a half ounce of magnesium meets 7 percent of the requirement of this mineral.

It helps you provide about 22g of best quality protein.

Apart from that the fish is high in potassium, B-vitamins and a number of other nutrients.

If you eat a large quantity of fatty fish then you lower your chances of getting chronic diseases like heart disease.

9. Bananas

Bananas are famous because it is one of the foods high in potassium and magnesium content and helps to lower blood pressure and is associated to a lower chance of heart disease.

Other than that it is rich in magnesium containing 37mg of magnesium or meeting 9 percent of daily requirement of magnesium.

Also bananas are comprised of numerous mineral and vitamins and is among the best sources of magnesium and potassium.

On the other hand, a large portion of the carbs in unripe bananas, which doesn’t get digested and absorbed.

Resistant starch helps lower blood sugar levels, reduce inflammation, and improve gut health.

10. Leafy Greens

Green vegetabel have high quantities of magnesium containing kale, spinach, collard greens, turnip greens and mustard greens

For example a cup of 180 g serving of spinach has about 158 mg of magnesium or a daily requirements of 37 percent.

Other than that leafy greens contain numerous nutrients such as iron, manganese, and vitamins A, C, and K.

Leafy greens have numroues benficial nutrients which help your cells from destroying and may lower cancer risk.

Frequently asked questions

How can I raise my magnesium levels quickly?

A balanced intake of foods having magnesium allows you to mantain healthy magnesium levels. But it is better to consult a doctor to take magnesium supplements.

What are the signs of low magnesium?

Signs of low magnesium are nauseas and vomiting, reduce in appetite, weakness, muscle cramps and numbness.

Conclusion

Magnesium is a very vital mineral that can be lacking in your diet.But you do not need to worry because there are a number of foods that are bennificial to fulfill your daily requirements.

You must ensure that you are getting a diet filled with foods that we have mentioned and numerous other nutrients.