Foods rich in magnesium

Magnesium Essential for Your Well-Being

Of all the nutrients in your body, magnesium is one of the most important. This mineral helps maintain stable blood pressure. This mineral is essential for regulating blood sugar. About 300 enzymes in your body depend on magnesium intake.

Your muscles need it to function and your nerves need it to send electrical impulses. Your body cannot build bone mass or absorb calcium without magnesium. And without this mineral, you will feel tired and low on energy.

What do studies show?

Several scientific studies have proven that when magnesium levels are increased in the diet of diabetics, there is good regulation of blood sugar. People with high blood pressure who take magnesium supplements often find that their blood pressure is regulated thanks to that extra magnesium intake. And those individuals who have hearing loss may recover part of their hearing when there is an intake of magnesium amounts that could be considered normal.

Where can I find magnesium?

Considering all this information, it is important to start ensuring that there is a sufficiently high intake of magnesium in daily foods. Generally, nuts are high in magnesium, as well as spinach and Swiss chard.

Even 200 g of cooked black beans along with 200 g of brown rice provide about 100 mg of magnesium, which is 1/3 of the daily needs of an adult woman or 1/4 of the needs of an adult man. The recommended daily allowance (RDA) for adults is 400 mg for men and 320 mg for women. However, if you have high blood pressure, diabetes, hearing loss, or are pregnant/breastfeeding, then you need an intake higher than the recommended (RDA) in this article.

How can you implement this now?

Magnesium should be one of the most important nutrients in your daily diet, and it is certainly highly recommended that you try to eat the right foods to achieve your daily dose. Below you will find some food combinations that can help you reach 400 mg of magnesium per day. And remember that in addition to these suggestions detailed below, you should expand the variety of foods in your daily diet.

2 Daily Menus to Increase Your Magnesium

1st
200 g of brown rice = 43 mg
200 g of black beans = 62 mg
300 g of cooked spinach = 87 mg
38.35 g of chopped roasted almonds = 80 mg
1 medium banana = 32 mg
150 g of quinoa = 59 mg
200 g (1) non-fat natural yogurt = 47 mg

Total 410 mg of magnesium

2nd

    90 g of oat bran = 44 mg
25 g (1 tablespoon) of molasses or cane honey = 48 mg
38.35 g of chopped black walnuts = 45 mg
200 g of non-fat natural yogurt = 47 mg
110 g of cooked peas = 62 mg
1 medium banana = 32 mg
60 g of peanut butter = 49 mg
300 g of cooked Swiss chard = 75 mg

Total 402 mg of magnesium