Magnesium-rich foods can significantly boost your health by supporting muscle and nerve function, enhancing heart and brain health, and improving various bodily processes. Including a variety of foods that are rich in magnesium in your diet ensures a balanced intake of essential nutrients, leading to a healthier, more vibrant life. On the other hand, a magnesium deficiency can lead to numerous health issues.
Magnesium deficiency starts with loss of appetite, nausea, vomiting, fatigue, and weakness. It progresses to numbness, tingling, muscle cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms. In severe cases, it disrupts mineral balance, leading to hypocalcemia or hypokalemia.
Here are top 10 magnesium-rich foods that can improve your health, along with offering other key benefits:
Roasted pumpkin seeds, (1 ounce)
Magnesium content: 156 mg
Caloric content: 37 kcal
Health benefits: Pumpkin seeds are rich in antioxidants, iron, zinc, and healthy fats. They help improve heart health, boost immune function, and reduce the risk of certain cancers.
Chia seeds (1 ounce)
Magnesium content: 111 mg
Caloric content: 26 kcal
Health benefits: Chia seeds are high in fibre, omega-3 fatty acids, and protein. They support digestive health, reduce chronic inflammation, and promote cardiovascular health.
Dry roasted almonds, (1 ounce)
Magnesium content: 80 mg
Caloric content: 19 kcal
Health benefits: Almonds are packed with healthy fats, fiber, and vitamin E. They can lower cholesterol levels, improve heart health, and provide sustained energy.
Boiled spinach, (½ cup)
Magnesium content: 78 mg
Caloric content: 19 kcal
Health benefits: Spinach is high in iron, calcium, and vitamins A and C. It supports bone health, boosts the immune system, and improves vision.
Dry roasted cashews, (1 ounce)
Magnesium content: 74 mg
Caloric content: 18 kcal
Health benefits: Cashews are a good source of protein, healthy fats, and antioxidants. They promote heart health, support healthy brain function, and help maintain strong bones.
Roasted peanuts, oil (¼ cup)
Magnesium content: 63 mg
Caloric content: 15 kcal
Health benefits: Peanuts contain protein, healthy fats, and resveratrol. They may reduce the risk of heart disease, support weight management, and improve brain function.
Cereal, shredded wheat (2 large biscuits)
Magnesium content: 61 mg
Caloric content: 15 kcal
Health benefits: Shredded wheat is high in fiber and low in sugar. It supports digestive health, provides long-lasting energy, and helps control blood sugar levels.
Soy-milk, plain or vanilla (1 cup)
Magnesium content: 61 mg
Caloric content: 15 kcal
Health benefits: Soymilk is a good source of protein and calcium. It is an excellent alternative for those who are lactose intolerant and supports bone health and heart function.
Cooled black beans(½ cup)
Magnesium content: 60 mg
Caloric content: 14 kcal
Health benefits: Black beans are rich in fibre, protein, and antioxidants. They improve digestive health, stabilise blood sugar levels, and support heart health.
Shelled, cooked Edamame, (½ cup)
Magnesium content: 50 mg
Caloric content: 12kcal
Health benefits: Edamame is high in protein and fibre. It supports bone health, may reduce the risk of prostate cancer, and promotes overall well-being.
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