Magnesium is an important mineral that a person’s body needs in order to function. Some foods high in magnesium include dark leafy greens, seeds, and beans. Others include nuts and dark chocolate.
Magnesium helps maintain the proper levels of other minerals such as calcium, potassium, and zinc.
It also produces energy and helps regulate blood sugar and chemical reactions.
The heart, muscles, and kidneys all need magnesium to work properly. The mineral also helps build teeth and bones.
Some health conditions can lead to magnesium deficiencies, including:
- gastrointestinal diseases like irritable bowel syndrome, Crohn’s disease, and celiac disease
- diabetes
- kidney disease
- stomach viruses that cause vomiting and diarrhea
Drinking too much alcohol or caffeine on a regular basis can affect a person’s magnesium levels as well.
The
- Children 1-3 years: 80 mg
- Children 4-8 years: 130 mg
- Children 9-13 years: 240 mg
- Teens 14-18 years: boys 410 mg and girls 360 mg
- Adults 19-30 years: men 400 mg and women 310 mg
- Adults 31+ years: men 420 mg and women 320 mg
Magnesium is found naturally in many different foods. Although magnesium deficiency is rare in healthy people, many Americans don’t get as much of the mineral as they should in their diets.
Still, an estimated 48% of Americans consume less than the daily recommended amount of magnesium in their diets. This could be a result of the amount of processed foods consumed.
The following 10 foods are some of the best natural sources of magnesium. A person can try incorporating more of these foods into their diet to get a magnesium boost.
Most whole grains are a good source of magnesium. For example, whole wheat flour contains
Use whole wheat instead of white flour for baking, and buy whole wheat bread at the store.
Dark, leafy greens are rich in nutrients, and spinach is no exception. One cup of boiled spinach has
Quinoa is prepared and eaten in a way that’s similar to rice. It’s known for its many health benefits, including a high protein and mineral content.
One cup of cooked quinoa has
One ounce of almonds has
These toasted nuts can be added to a variety of dishes for extra texture and flavor.
Dark chocolate has
Boasting
A person might consider making a spicy black bean chili, or try making easy black bean dip for their next gathering.
Edamame beans are soybeans that are harvested early and are sold both in the pod and shelled.
They’re usually steamed or boiled and can be eaten plain or added to a dish.
Half a cup of shelled, cooked edamame beans have
Avocados have
Avocados are high in B vitamins and Vitamin K and have
Tofu is an excellent meat substitute, whether you’re a vegetarian or just looking to switch things up a bit.
Half a cup of tofu has
Below are some commonly asked questions about magnesium.
How can a person get 100% magnesium daily?
Achieving 100% of the daily recommended magnesium intake can be accomplished by eating foods rich in magnesium, such as:
- spinach
- dark chocolate
- avocado
- tofu
- almonds
However, if a person is finding it challenging to meet their daily magnesium needs through diet alone, they
It’s essential not to exceed the recommended daily allowance for magnesium, as excessive intake can lead to adverse effects.
Which fruit has the most magnesium?
Dried figs are extremely high in magnesium, with 1/4 cup containing
Are bananas high in magnesium?
Yes, bananas are high in magnesium. One large banana contains
Magnesium is crucial for bodily functions and is abundant in various foods like dark leafy greens, seeds, and beans.
A magnesium deficiency can arise due to certain health conditions and lifestyle habits, like excessive alcohol or caffeine consumption.
A person should incorporate natural sources of magnesium, such as whole wheat, spinach, quinoa, almonds, and dark chocolate, into their diet to help meet magnesium needs.