12 Magnesium-rich Foods that must be included in Diet Chart

Magnesium is an indispensable mineral that plays a vital role in performing various bodily functions. Adequate intake of this mineral is highly essential as its deficiency can cause high discomfort and pain. Irregular heartbeat, muscle cramps, and fatigue are some of the symptoms that our body uses to signal magnesium deficiency. To ensure adequate intake of this mineral, one must incorporate magnesium-rich foods in their everyday diet. This article focuses on 12 different magnesium-rich foods, entailing leafy green vegetables like kale & spinach, seeds and nuts like pumpkin seeds and almonds, whole grains like quinoa & brown rice, and legumes like lentils and black beans. By incorporating any one of these magnesium-rich foods into our diet, we can support our well-being and overall health. 

Introduction

Magnesium is one of the vital minerals that play an important role in our bodily functions and overall well-being and health. This mineral is present in at least 300+ biochemical reactions, including DNA synthesis, nerve signalling, muscle functions, and biochemical reactions. It is also essential for supporting bone development and growth, maintaining a healthy rate, and regulating healthy blood pressure. As already mentioned before, its deficiency can cause detrimental effects on our health like fatigue, muscle cramps and irregular heartbeat. It also augments the risk of developing chronic conditions like osteoporosis, type 2 diabetes, and major health conditions. Therefore, it is important to make sure that your meal includes magnesium-rich foods to prevent adverse health effects and support optimal bodily functions. 

Fortunately, there are various magnesium-rich foods that one can easily incorporate into their everyday diet to fulfil daily requirements. Some are common food items like spinach and almonds, and some have landed their place on fancy lists like avocado and salmon. By simply incorporating these food items into your everyday diet, you can help your body meet its daily requirement, along with numerous health benefits. Now, let’s go through the health benefits and 12 types of magnesium-rich foods. 

5 Health Benefits of Magnesium-Rich Foods

Our body requires numerous nutrients, minerals, and vitamins to perform essential bodily functions and to maintain overall health and well-being. Magnesium is one such mineral, and listed below are some of the health benefits of magnesium-rich foods:

1. Supports Cardiovascular Health: Magnesium-rich foods play a crucial role in maintaining healthy blood pressure, healthy heart rhythm, and overall heart health and functions. Adequate consumption of this mineral has also been associated with eliminating the risk of strokes and heart diseases. 
2. Enhances Bone Health: Regular consumption of magnesium-rich food ensures healthy and strong bones. It also works in conjunction with other essential nutrients like Vitamin D and calcium to enhance bone density and also prevent major bone conditions like osteoporosis and arthritis. 

3. Enhances Muscle Function: It is also necessary for muscle relaxation and contraction. This mineral helps in reducing fatigue, spasms, and muscle cramps. By incorporating magnesium-rich food in our diet, we support optimal muscle development and function, whether you are a professional athlete or an individual who simply wants to lead a healthy lifestyle. 

4. Supports Nervous System Functions: Our nervous system heavenly depends on this mineral for nerve signalling and neurotransmitter regulation. Consuming an adequate amount of magnesium promotes a healthy nervous system, supports cognitive functions, and improves mood.  
5. Boost Energy: It is a mineral required to convert food into energy. It plays an important role in the storage and production of adenosine triphosphate, a component which is a main source of energy production. Now incorporating magnesium-rich foods can help optimise energy storage and production and reduce fatigue. 

12 Magnesium-Rich Foods That One Should Include In Their Diet

Now that you know how important this vital nutrient is for our body, let’s read through 12 Magnesium Rich Food that one easily incorporates into their everyday diet. Now, these food types are not only beneficial for our bodies but are extremely delicious, accessible, and versatile. 

1. Spinach: The top magnesium-rich food on our list is non-other than spinach. This leafy green vegetable is packed with magnesium and numerous essential nutrients like vitamins and iron essential for enhancing our overall health and well-being. 
2. Almond: A handful of soaked almonds contains an adequate amount of this vital nutrient required by our body daily, along with antioxidants and healthy fats. 
3. Pumpkin Seeds: These seeds are a prosperous source of magnesium, protein, and fibre which makes them the nutritious option. 
4. Dark Chocolate: Yes, dark chocolate is one of the delicious magnesium-rich food that boosts our energy level and storage, along which other health benefits. 
5. Quinoa: Quinoa is a versatile grain type that is not only high in it but also contains essential amino acids and is gluten-free.
6. Avocado: Creamy fruit type that is loaded with essential nutrients and minerals like magnesium that provides heart-healthy dietary fibre and monounsaturated fats.
7. Cashews: A handful of cashews are enough to fulfil our daily magnesium requirement. This magnesium-rich food also contains a good amount of iron, zinc, and healthy fats. 
8. Black Beans: These bean types are not only a good source of magnesium but also fibre and plant-based protein. 
9. Salmon: With its high-omega 3 fatty acid content, salmon also contains a good amount of magnesium.
10. Ghee: This delicious, golden Ayurvedic medicine^[1] contains magnesium, calcium, protein, and other vital nutrients. You must A2 Gir cow ghee made by using Desi Gir cow milk.
11. Dahi: Besides being a rich source of calcium and probiotics, A2 Dahi also contains an adequate amount of magnesium, making it a healthy, nutritious choice. 
12. Brown Rice: Switch your everyday white rice with healthy brown rice, which is loaded with fibre, magnesium, and other essential minerals. 

By incorporating any of this magnesium-rich food in your diet, you help your body gain adequate amounts of magnesium which is required to support our overall health and well-being. Remember, before incorporating a high amount of magnesium in your diet, consult a nutritionist or healthcare professional. 

The Final Words 

Now that you know that magnesium is among the vital mineral required by our body to maintain its overall health and well-being, it’s important to consume an adequate amount of this beneficial mineral every day. In this article, we have mentioned all the necessary information related to magnesium, along with 5 major health benefits and 12 types of magnesium-rich foods. In conclusion to this article, we would like to remind you that everything in excess is dangerous. So, make sure to add a sufficient amount of magnesium. If you are suffering from any type of allergies and sensitivity, make sure to consult a health professional or nutritionist before incorporating these food types into your diet.

Read our Article: 15 Incredible Calcium-rich Foods that Deserve a Place in Daily Diet