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A range of body parts, such as the heart, bones, muscles, and nerves, rely on adequate amounts of magnesium for optimal functioning. Studies affirm that a lack of magnesium or a low-magnesium diet is associated with health issues. Researchers have observed that diets richer in magnesium are linked with lower disease rates. However, the effects of supplementation with magnesium on these conditions appear to be inconclusive. It is thought that this could be because meals containing greater amounts of magnesium also have other essential nutrients, that work together to protect against sickness, in contrast to a supplement containing just one nutrient. There is some proof that consuming meals full of magnesium and other minerals may help to stop elevated blood pressure in those who have prehypertension.
Magnesium is also a particularly important mineral for women’s health as they age. Approximately 10–30% of postmenopausal women experience osteoporosis, a gradual decline in bone density. High magnesium intake through food and supplements may decrease the progression of osteoporosis and support bone health. Magnesium from food and supplements may help reduce common symptoms of menopause, such as difficulty sleeping, depression, anxiety, and heart disease risk.
Magnesium is found in plant foods like legumes, dark green leafy vegetables, nuts, seeds, whole grains, and fortified cereals. It is also in fish, poultry, and beef. Some of the best sources include:
1. Nuts and seeds: almonds, peanuts, cashews, flax seeds, and pumpkin seeds. Nuts are among the richest and most nutritious sources of magnesium. They can easily be incorporated in entrees or as easy snacks to get your daily dose of magnesium. One ounce, or a handful, of these seeds provides between 10 and 40 percent of your daily requirement. Add them to your breakfast, have them as an evening snack, or drop them into your smoothie: Nuts are versatile and just so easy to consume that you really have no excuse for not including them in your diet
2. Low-fat dairy products: One cup of milk will give you just under 10% of your daily requirement. 230 ml of yogurt/curd will give you over 10% of your body's daily magnesium needs.
3. Greens: You knew this was coming. We've called spinach a superfood several times, and we stand by that: just half a cup of spinach provides 20% of your daily magnesium requirement. Greens are also loaded with iron, manganese, vitamins, as well as plant compounds that are associated with a reduced risk of cancer.
4. Dark Chocolate: That's right, chocolate! The dark variety, the ones with 70–85% cocoa. One ounce, or 28 grams, of dark chocolate provides 15% of your daily dose of magnesium. Try to avoid overeating because dark chocolate is high in fat.
5. Bananas: We know bananas are high in potassium, but they're also packed with magnesium. One large banana can provide 10% of your daily needs. One of the world's favorite fruits, this nutrient-rich delicacy is a must-have in your kitchen at all times. Loaded with nutrients, lowers blood pressure, lowers inflammation, and tastes great - what's not to love?
6. Fish: Tuna is high in magnesium, with over 100 mg, or 25% of your daily value, available in just 150 gms of the fish. Mackerel is also a good source, with a similar serving offering 20% of your DV.
7. Brown Rice: One cup of brown rice can offer up to 86 mg or 20% of your daily magnesium requirement.
8. Quinoa: One cup of this South-American superfood (super grain?) offers 28% of your daily magnesium requirement.
If the body is having difficulty processing magnesium, a medical professional may prescribe a magnesium supplement. Different kinds of magnesium supplements, like magnesium citrate or chloride in liquid form, may be absorbed more efficiently than tablets such as magnesium oxide and sulfate. The Recommended Dietary Allowance (RDA) for adults ages 19–51+ is 420 mg for men and 320 mg for women per day. During pregnancy, the amount required is 360 mg, and lactation requires 320 mg. Adults who do not take in the suggested dosage of magnesium can be more prone to high levels of inflammation, which have been linked to grave health issues like diabetes, heart disease, and certain cancers. In addition, insufficient magnesium can be a contributing factor to osteoporosis.
A good rule of thumb is to eat a daily diet that includes some magnesium-rich foods and take a supplement if directed by a physician to correct a deficiency if blood levels are low. Excessive doses of magnesium may result in a laxative effect, so magnesium hydroxide is used as a laxative and is also contained in some antacids to soothe heartburn and stomach aches.
