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There are many nutrients that the human body needs to perform optimally, and magnesium is one of them. Magnesium is an essential mineral that plays a crucial role in various bodily functions, including nerve and muscle function, regulating blood pressure, and maintaining a healthy immune system. It is involved in processes such as energy production, DNA synthesis, protein synthesis, and muscle contractions.
If you are working to improve your health status by gymming and exercising, then magnesium is a must for you. Magnesium is essential for healthy muscle function, including both skeletal and smooth muscles. It helps regulate muscle contractions and relaxations, which are important for movement, heart function, and digestive processes. So, getting your magnesium intake right is critical.
Added to this magnesium levels are crucial for maintaining a healthy heart. It helps maintain a regular heartbeat, supports blood vessel function, and helps regulate blood pressure. Magnesium deficiency has been associated with an increased risk of cardiovascular diseases. So, in short, magnesium is a vital nutrient people of all ages, genders and backgrounds need for their body to function properly and healthy to be perfect.
Video credit: YouTube/Sanjeev Kapoor Khazana
Wondering which foods to consume for adequate magnesium? Here are 10 excellent food sources of magnesium you should load up on.
Spinach
This leafy green vegetable is packed with magnesium, along with other essential nutrients like iron and vitamin C. According to the United States Department of Agriculture (USDA), 100 grams of spinach has 79 mg magnesium.
Almonds
Almonds are not only a great source of healthy fats but also contain a significant amount of magnesium. According to the USDA, 100 grams of almonds has 268 mg magnesium, making it one of the richest sources of the nutrient in the world.
Avocado
In addition to being a rich source of healthy fats, avocados also provide magnesium, potassium, and other essential nutrients. According to the USDA, 100 grams of avocado has 58 mg magnesium, which is slightly on the lower side.
Dark Chocolate
Good-quality dark chocolate with a high cocoa content is not only delicious but can also be a good source of magnesium. According to the USDA, 100 grams of dark chocolate has 252.2 mg magnesium, making it one of the richest sources of the vital nutrient.
Pumpkin Seeds
These tiny seeds are a nutritional powerhouse, containing a wide range of nutrients, including magnesium. According to the USDA, 100 grams of pumpkin seeds has 262 mg magnesium, making it a very rich source of magnesium.
Kidney Beans
Legumes like kidney beans, popularly known as rajma, are an excellent plant-based source of magnesium, protein, and fiber. According to the USDA, 100 grams of kidney beans has 140 mg magnesium.
Quinoa
This versatile grain is not only a great source of complex carbohydrates but is also rich in magnesium and other nutrients. According to the USDA, 100 grams of quinoa has 64 mg magnesium.
Salmon
Along with being an excellent source of omega-3 fatty acids, salmon provides a good amount of magnesium. According to the USDA, 100 grams of salmon has 27 mg magnesium, but it also packs a huge protein punch.
Bananas
Bananas are known for their potassium content, but they also offer a decent amount of magnesium. According to the USDA, 100 grams of bananas has 27 mg magnesium, and plenty of dietary fibre too.
Yogurt
Besides being a good source of calcium and probiotics, yogurt—also known as curd or dahi in India—can also contribute to your magnesium intake. According to the USDA, 100 grams of yogurt has 11 mg magnesium.
