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When we think about nutritious foods, it’s often the more common names like Iron or Calcium that get all the focus, but in reality, there is a vast range of essential vitamins and minerals that your body needs to maintain healthy functions. Magnesium is among the lesser explored, but equally essential minerals you should know
This mineral is stored mainly in our bones and according to the Harvard School of Public Health it plays a crucial role in assisting over 300 enzymes to perform chemical reactions such as protein building and regulating blood pressure, blood sugar and controlling muscle and nerve functions. It’s also an electrical conductor which keeps out heart muscles contracting steadily so it’s easy to see why it’s so important to meet your recommended Magnesium levels.
According to the National Institute of Health, the Recommended Daily Allowance (RDA) of magnesium for adults between the ages of 19-30 is 400 mg for men and 310 mg for women. This number goes up to 420 mg for men and 320 mg for women post the age of 30 and while there are supplements that can help meet these quotas, the best and easiest source of magnesium is through food.
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Here are 10 natural food sources to boost your magnesium levels.
1. Spinach:
With around 93 mg of magnesium per 100 gms according to the USDA, this leafy green is not only nutritious but also a great source of magnesium. While baby spinach is a great addition to salads, mature spinach leaves often taste better when cooked. Try steaming or blanching the leaves to preserve the most nutritional content.
2. Almonds:
For anyone whose mothers or grandmothers routinely forced a handful of almonds on them, it seems like they were ahead of the nutritional curve. A handful of almonds (around 100 gms) can provide 258 mg of magnesium along with other essential nutrients like calcium according to the USDA.
3. Cashews:
If you’re a fan of nuts then the good news is that you probably have very healthy magnesium levels. According to the USDA these nuts are not only a tasty snack but also pack a good dose of magnesium with around 251 mg per 100 gms.
4. Pumpkin Seeds:
Halloween is just behind us so if you’re looking for ways to repurpose your pumpkins, you better save the seeds. According to the USDA , Pumpkin Seeds are rich in magnesium with a whopping 500 mg per 100 gms along with many other vitamins and minerals. They can be lightly baked and seasoned to make for healthy and crunchy snacks.
5. Avocado:
This fruit’s popularity has skyrocketed in the last decade and everyone knows it has many benefits to offer. Apart from being a source of healthy fats, avocados also contain magnesium at about 58 mg per 100 gms according to the USDA. So if you’re looking to start your day with a dose of magnesium, you know where to look.
6. Dark Chocolate:
Good news for chocolate lovers, any dark chocolate with over 60% cacao content is likely to have around 176 mg of magnesium per 100 gms according to the USDA. Dark chocolate is also known to have high amounts of antioxidants, so enjoy your sweet treat guilt-free.
7. Quinoa:
This alternative grain has been making waves for years as an alternative grain to rice. The whole grain is not only a good source of magnesium but also provides protein and fibre. According to the USDA, 100 gms of cooked quinoa can give you around 64 mg of magnesium, so if you’re looking for another reason to add it to your diet, here it is.
8. Bananas:
Bananas stand as one of the most globally favoured fruits. Renowned for their elevated potassium levels, which contribute to blood pressure regulation and a diminished risk of heart disease they also boast a significant magnesium content of around 32 mg in a medium banana according to the USDA.
