12 Foods High in Magnesium (and the Recipes to Cook Them) - Indoors Beauty

12 Foods High in Magnesium (and the Recipes to Cook Them)

12 Foods High in Magnesium (and the Recipes to Cook Them)

In the early months of 2020, phrases like “immunity” and “immune system” grew to become commonplace. People started taking critical precautions throughout an in any other case unprecedented time. Health and wellness, in specific, grew to become a focus. Vitamins, dietary supplements, and weight loss plan took middle stage. Things like meals excessive in magnesium began to really feel extra essential than they used to. People started spending extra time in nature, exercising, and discovering artistic methods to address stress. In some ways, we discovered new meanings in {our relationships}, our careers, and our function.

The years since the worst of the pandemic have introduced their very own challenges, however regardless of this hardship, we are able to search for silver linings. We can search for what has modified for the higher. In specific, our rising emphasis on well-being and entire physique wellness. And the analysis proves it. In truth, the dietary complement trade noticed its highest growth in over twenty years in 2020. On the high of that trending listing? Magnesium.

Featured picture by Michelle Nash.

IMage by Michelle Nash

What is magnesium?

Magnesium is important to our well-being. It’s concerned in hundreds of chemical reactions in the body, every day. Working behind the scenes, this mineral plays an important role in overall health. Without it, more than 300 enzymes can’t carry out various functions.

Magnesium has many crucial roles, resembling supporting muscle and nerve operate, vitality manufacturing, and digestion. It additionally assists in sustaining electrolyte stability and calcium, sodium, and potassium homeostasis.

We regulate it three primary methods: Absorption via the intestine, excreting it after filtration and reabsorption, and through trade from the great amount of bone magnesium. Slightly-known truth—we retailer greater than half of our magnesium in our bones (50-60%). The remaining quantity is saved in numerous tissues all through the physique.

Why We Need Magnesium

Magnesium permits our muscular tissues to transfer the approach they’re supposed to. It additionally helps nerve alerts, retains our coronary heart rhythms regular, blood sugar ranges balanced, and our joint cartilage wholesome. Without it, our muscular tissues can’t transfer the approach they’re supposed to. Our nerves can’t ship and obtain messages. Our our bodies can’t make protein, bones, and DNA. Said otherwise: We want magnesium in order to be wholesome.

Our well being is correlated to how a lot magnesium now we have in our our bodies. However, our our bodies don’t make magnesium on their very own, which is why meals excessive in magnesium are so essential. 

Image by Michelle Nash

How a lot magnesium do we’d like?

Through meals and dietary supplements, we are able to meet our really helpful each day allowance (RDA) of magnesium. And though it’s often called the “invisible deficiency” and the “shortfall nutrient,” we are able to preserve wholesome magnesium ranges via dietary supplements and meals, particularly high-fiber meals like darkish leafy greens, unrefined grains, and beans. In phrases of RDA of magnesium, kids ages 9-13 want 240 mg/day, females over 31 want 320 mg/day, and males over 31 want 420 mg/day. Pregnant and breastfeeding girls require extra magnesium, as with many widespread vitamins. 

Understanding Magnesium Deficiency

Unfortunately, research shows that just about half of all Americans don’t get sufficient magnesium. Like vitamin D and fiber deficiencies, magnesium is at the high of the listing. There are many explanation why we aren’t getting our each day allowance of magnesium, and consultants argue a little bit of the whole lot. From the impacts of industrialized agriculture on our soil and produce to modifications in our modern-day dietary habits (consuming extra processed meals), to our heavy reliance on drugs, low ranges of magnesium in the physique have gotten the norm. In truth, certain medications deplete the physique of magnesium, like contraception capsules, blood strain capsules, diuretics, and extra. Although the causes of magnesium deficiency fluctuate, it’s price getting yearly blood work to check out your ranges

Image by Michelle Nash

Signs and Symptoms of Magnesium Deficiency

A couple of of the well being issues related to low ranges of magnesium embrace diabetes, continual diarrhea, celiac illness, and extra. Some of the symptoms manifest as muscle twitches, cramps and weakness, mental health conditions, osteoporosis, high blood pressure, asthma, and an irregular heartbeat. Thankfully, there are plenty of magnesium-rich foods to choose from, as well as potent supplements. (See here for my favorites!)

How to Treat a Magnesium Deficiency

When it comes to treating a magnesium deficiency, there are many ways to improve magnesium absorption. As always, consult with your health care provider before making any changes to your diet or supplement routine.

Image by Michelle Nash

Can you have too much magnesium? 

While the magnesium that is naturally present in food does not need to be limited for most people, magnesium in dietary supplements and medications should be monitored by a healthcare provider. When consuming amounts above the upper RDA limit (in supplement or medication) form, cramps and diarrhea are quite common. 

In terms of avoiding certain side effects, be sure to take your magnesium supplement with a meal (or a snack) to potentially reduce gastrointestinal effects. Taking magnesium on an empty stomach can cause irritation. In essence, too much unabsorbed magnesium attracts water from surrounding tissues in the intestine and overstimulates the bowel. Therefore, you want to be mindful of the type of magnesium you’re taking (citrate, malate, and so on.) and that your dosage is appropriate. Keep in thoughts that magnesium dietary supplements are principally thought of secure, however converse together with your physician if you happen to discover any unwanted side effects. 

What makes sure meals excessive in magnesium?

In basic, wealthy sources of magnesium are discovered in many plant-based meals: greens, nuts, seeds, darkish chocolate, beans, and entire grains. Foods are thought of excessive in this nutrient once they include a minimum of 10 p.c each day worth of magnesium.

Image by Teal Thomsen

12 Foods High in Magnesium

Spinach

Leafy greens are packed with nutrients, and spinach is no exception. They’re loaded with magnesium. A serving size of 1/2 cup of boiled spinach contains 78 mg of magnesium. 

Recipe: Spinach Artichoke Tarts

Bananas

Although bananas are best known for their high potassium content, they are also rich in magnesium. One medium banana has 35 mg of magnesium. They also contain vitamin C and fiber.

Recipe: Chocolate Banana Almond Butter Smoothie

Pumpkin Seeds

An excellent source of magnesium, one ounce of pumpkin seeds (in shell) contain 74 mg of magnesium. A quarter cup of pumpkin seeds is almost half the daily recommended value of magnesium! Sprinkle them on salads, add them to smoothies, or toss them on your Greek yogurt. Along with other seeds, they are rich in iron.

Recipe: Squash Hummus With Whole Tahini & Pumpkin Seeds

Black Beans

Beans of all varieties contain potassium, iron, and protein, along with magnesium. A serving size of 1/2 cup cooked black beans contains 60 mg of magnesium. Add them to grain bowls or vegetarian nachos, black beans are loaded with antioxidants, fiber, and folate.

Recipe: Black Bean Tacos with Mango and Radish Salsa

Edamame

Soy, in the form of soy milk, tofu, and edamame have high levels of magnesium. They’re a staple food for many vegetarians and vegans because of their high protein content. A serving size of 1/2 cup shelled and cooked edamame contains 50 mg of magnesium.

Recipe: Summer Pasta Salad

Almonds

In addition to other nuts, like cashews and peanuts, almonds are high in magnesium. One ounce of dry roasted almonds contains 80 mg of magnesium. From spreading almond butter on apples to topping oatmeal with slivered almonds, there are many ways to incorporate this nut into your daily eats.

Recipe: Butternut Squash Pizza With Arugula & Almond Ricotta

Cashews

In addition to high levels of phosphorus and potassium, cashews are a creamy nut with healthy fats and magnesium. One ounce of dry-roasted cashews contains 74 mg of magnesium. Cashews provide the base for delicious vegan pasta sauces, ice cream, and more.

Recipe: Veggie Grain Bowl with Spring Garlic Cashew Pesto

Peanut Butter

Peanuts are legumes (not true nuts!); however, they pack a good source of magnesium like other legumes and nuts. Two tablespoons of smooth peanut butter contains 49 mg of magnesium. Peanuts are an affordable way to load up on satiating fats and magnesium.

Recipe: Yogurt Toast with Peanut Butter and Banana

Avocado

Avocado is a great source of magnesium, as one cup of cubed avocado contains 44 mg. They’re also high in B vitamins and vitamin K. Avocados are best known for their heart-healthy monounsaturated fats, they usually’re scrumptious in many kinds—sliced, mashed into guacamole, thrown right into a smoothie, and pureed right into a sauce.  

Recipe: Mango and Feta Salad

Brown Rice

Unlike white rice, brown rice can provide 11 percent of our daily recommended amount of magnesium. (A serving size of 1/2 cup cooked brown rice contains 42 mg of magnesium.) Brown rice is a complex carb, providing sustained energy and many health benefits

Recipe: Kale and Wild Rice Salad with Maple-Mustard Vinaigrette

Whole Wheat Bread

Whole grains, like oats and barley, are wonderful sources of many vitamins, together with magnesium. Many entire grains are additionally excessive in B nutritional vitamins. Two slices of entire wheat bread include 46 mg of magnesium. Keep in thoughts that bread constituted of entire grain wheat flour gives extra magnesium than bread constituted of refined white flour.

Recipe: Smashed Avocado Toast (on whole-wheat sourdough!)

Dark Chocolate

Dark chocolate could be very wealthy in magnesium, together with iron, copper, antioxidants, and prebiotic fiber (to feed wholesome intestine micro organism). One ounce of darkish chocolate (over 60%) incorporates 50 mg of magnesium.

Recipe: The Best Dark Chocolate Bar

This publish was initially printed on August 13, 2021, and has since been up to date.

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