Magnesium rich foods are essential for the body. It helps to maintain the normal functioning of the muscles, keeping a healthy immune system, maintain heart rate and building of bones. It is believed that magnesium is involved in at least 300 chemical reactions. This makes it essential mineral for our body. It is an important mineral that your body needs in order to function. Magnesium is found naturally in many foods. Although magnesium deficiency is rare, as it mostly taken in our diet. Almost 66% of the magnesium is taken by us in our diet.
Deficiency of vitamins can cause many diseases. So, this mineral should not be neglected. There are many fruits, vegetables, nuts, cereals which contain magnesium. Instead of eating magnesium tablets, one should live naturally by eating these foods. You can add them in your breakfast, lunch or snack.
Causes of Magnesium Deficiency:
- Muscle spasms
- Cardiovascular disease
- High blood pressure
- Anxiety disorders
Symptoms of Magnesium Deficiency:
- High blood pressure
- Poor health
- Weak eyesight
List of Magnesium Rich Foods:
If you are suffering from a deficiency of magnesium. No need to worry. Here is the list of magnesium rich foods. Try some of them to keep yourself healthy.
1.) Dark Chocolate- Rich in Magnesium
Dark chocolate is very nutritious. It has a positive effect on your health. Studies have also shown that dark chocolates improve your health and lower the risk of heart disease. It is because these chocolates are rich in iron, magnesium, fiber, copper and other few minerals. Moreover, the antioxidants present in dark chocolates help you to make your active and free from diseases. These include polyphenols, flavanols and catechins. The magnesium present in dark chocolates helps in blood flow with more ease. Consuming these chocolates also lowers the blood cholesterol level. To grab these chocolates, all you need to do is buy and eat them. Also, you can put them in boiled milk, ice creams or any other dessert of your choice. Try some dark chocolates to fulfill the magnesium demands in the body.
2.) Avocados among Magnesium Rich Foods
Avocados are incredibly the nutritious food. According to a research it was found that avocado has more magnesium content than bananas. The other nutrients present are magnesium, manganese, copper, iron or zinc. It makes the tissues very strong and helps in the proper metabolism of the body. This fruit also lowers the cholesterol level of the body. It absorbs the fat from the tissues. Many people don’t realize the importance of magnesium in the food. Fortunately, avocados are loaded with magnesium, which you can easily grab. You can purchase avocado from the nearest grocery store. Simply cut them and eat. Also one can drink its juice and enjoy the benefits of avocado. Eat avocado as it is among magnesium rich foods.
3.) Flax Seeds Loaded with Magnesium
Flax seed is a versatile food that can be added in your daily diet. It is very rich in magnesium, which helps to maintain the ionic balance in the body. The omega 3 essential fatty acids also have a great effect on the heart. Moreover, it is antioxidant in nature. Flax seeds contain both soluble and insoluble fibers. These seeds promotes the protein synthesis and helps in proper functioning of nerve cells. It is very easy to include these seeds in your diet. You can sprinkle the powder of these seeds on youghurt or any meals which you are preparing. One can also blend it with a fruit smoothie. It is estimated that one teaspoon of flax seeds consists of 39 milligrammes of magnesium. So add it in your supper as it is among magnesium rich foods.
4.) Dates Full of Magnesium
Dates have amazing health benefits. These are free from cholesterol and is loaded with proteins and minerals. It is very rich in magnesium content and helps in maintenance of tissues. The high quantity of vitamins like B1, B2, B3 and C makes it very beneficial food. Dates relieves constipation and detoxifies your stomach. It helps in the blood pressure regulation and boost up the immune system of the body. Dates are easily available in the market and is not costly. You can eat them any time in a day. Also, you can put them in shakes, desserts or so on. Oil of dates is also available that can be used to maintain the magnesium level in the body. Eat dates and stay healthy.
5.)Bananas- High in Magnesium
Bananas are the excellent fruits which boost the energy level in the body. One banana consists around 32 milligrammes of magnesium. Along with magnesium it consist of fiber, potassium, and vitamin C. These minerals helps in the proper functioning of the tissues. The several essential minerals along with magnesium helps in digestion and makes it a popular fruit. Bananas also contain a fair amount of antioxidants. You can eat a banana by simply peeling them. Also one can try its banana shake by adding sugar and nuts in it. Alternatively, you can cook a delicious dish with bananas. Try bananas, as it is among magnesium rich foods. It will make your body overall strong.
6.) Corn Full of Magnesium
Corn is a delicious food that is known for its health benefits. Around one cup of corn contains 211 milligrammes of magnesium. It is also filled with calories and fiber content. Corn consists of antioxidants such as lutein and zeaxanthin, which makes you free from infections. The rich magnesium content in corn makes it a good source of energy. It makes the tissues stronger and eases the blood flow. You can eat corn by grilling them. Also, you can put them in sandwiches, rice, noodles or so on. Alternatively, one can try its soup by adding some vegetables of your choice with salt and black pepper. Eat corn in any ways as it is loaded with magnesium.
7.) Quinoa Loaded with Magnesium
Quinoa is a very popular food. It is free from gluten and contains 9 essential amino acids. Along with this food is very rich in magnesium content. It maintains the ionic balance in the body. Moreover, the element like flavonoids present in it is a good antioxidant. This important foods cures inflammation, cancer and depression. The rich fiber and high protein present in it protects you from diseases. This food also increases the immunity and maintains the metabolism of the body. A cup of quinoa contains 118 mg of magnesium. Quinoa is very easy to prepare. You can boil them in water and eat. Also, you can try a tasty dish with it. Make a habit of eating this food as it is among magnesium rich foods.
8.) Oatmeal among Magnesium Rich Foods
Oatmeal is also a good source of magnesium. The magnesium level of oats in3/4 sized cup is 47 milligrammes. It is highly antioxidant and helps to get rid of the free radicals in the body. Oatmeal is full of vitamins and minerals and magnesium is one of them. It is full of fiber and also lowers the cholesterol level of the body. It is a good option to start your day with. Moreover, it is easy to prepare. You can eat oats by adding milk in it. Also, one can add fruits or nuts of your choice. It is a fantastic way to start a healthy day.
9.) Beans with Plenty of Magnesium
Beans are among the foods rich in magnesium. Around 1 cup of beans contains 68 milligrams of magnesium. This essential mineral make your bones very strong . It helps in reduction of cramps and also alleviates the chronic pain. Along with the magnesium, beans are very rich in fiber. Beans include kidney beans, navy beans, black beans or so on. You can eat any of the bean by soaking them overnight in water. Also one can boil them to eat. Baking and eating beans is also a good option. Make a habit of eating beans in your diet.
10.) Spinach Full of Magnesium
Spinach is very rich in almost every nutrient. It has been found that around 1 cup of spinach contains 157 milli grammes of magnesium. This veggie helps in absorption of nutrients in the body. Along with magnesium it contains potassium, vitamin B6, B2 or so on. It promotes the bowel movement in the body and eases the digestion. This vegetable is loaded with plenty of benefits. You can eat spinach by simply boiling it. Alternatively, prepare its delicious soup by adding some other vegetables in it.