Food Sources of Magnesium
Magnesium is a crucial mineral in our body and serves as a cofactor for more than 300 enzyme reactions. Magnesium is involved in energy production, muscle, and nerve function, regulating blood sugar levels, and maintaining healthy bone structure. An adult human body requires at least 310-420 milligrams (mg) of magnesium per day depending on age and body habits, but nearly half of the adults in the United States get less than the recommended daily amount.
For the most part, the kidneys tightly regulate magnesium concentrations in the body, though chronically low intake or increased losses such as those that occur with chronic diarrhea and fat malabsorption can increase the risk of symptomatic magnesium deficiency.
Symptoms of magnesium deficiency include:
- Loss of appetite
- Nausea
- Vomiting
- Fatigue
- Weakness
- Numbness/Tingling
- Muscle Cramps
- Abnormal heart rhythms
Fortunately, there are many foods that contain adequate amounts of magnesium that will have you easily reaching your recommended daily targets.
Dark Leafy Greens
One of the most reliable sources of magnesium is dark green leafy vegetables such as spinach, kale, and collard greens. These vegetables are packed with vitamins and minerals, including magnesium. For example, half a cup of cooked spinach contains about 78 mg of magnesium.
Nuts and Seeds
Nuts and seeds are an excellent source of magnesium and other essential nutrients such as healthy fats, fiber, and protein. Some of the magnesium-rich options include brazil nuts, pumpkin seeds, and cashews. Just ¼ cup of pumpkin seeds contains about 162 mg of magnesium.
Whole Grains
Whole grains such as quinoa, brown rice, and amaranth are healthy sources of B vitamins, fiber, and magnesium. These grains are a better alternative to refined grains such as white rice that are stripped of these essential nutrients. A cup of cooked amaranth can provide around 160mg of magnesium while simultaneously boosting your fiber and protein intake.
Fatty Fish
Fatty fish such as salmon and mackerel are rich in healthy fats, vitamin D, and magnesium. A 3-ounce serving of salmon contains 26 mg of magnesium which amounts to about 10% of your daily requirement. Incorporating these fish into your weekly diet can help maintain your magnesium levels as well as your overall health.
Avocado
Avocado is considered a superfood due to its abundance of nutrients, including magnesium. A ½ cup contains around 22mg of magnesium, making it a great source of this essential mineral.
References:
- U.S. Department of Health and Human Services, National Institutes of Health, Office of Dietary Supplements. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional
- https://fdc.nal.usda.gov/