September 7, 2017

30 High Magnesium Foods You Should Learn to Love

30 High Magnesium Foods You Should Know
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Have you been supplying your body enough magnesium? Or perhaps you’ll ask yourself why should I care about magnesium intake? Should you care? Yes, indeed! Magnesium is one of the macrominerals needed by our body in order to maintain its normal function. These macrominerals are required in large quantities every day for proper functioning. So, here are 30 High Magnesium Foods You Should Learn to Love.

Magnesium Function

Before we proceed, let’s see these vital roles of magnesium in the body.

1. Activates more than 300 different body enzymes
2. Assists in Calcium and Potassium uptake
3. Protects arterial linings
4. Promotes healthy immune system
5. Keeps bones strong
6. Aids in maintaining normal blood pressure
7. Supports regular heart beat
8. Helps regulate blood sugar levels

Magnesium Deficiency Symptoms

Furthermore, Dr. Carolyn Dean, a medical and naturopathic doctor highlights the importance of magnesium in the body. She’s an author of the prominent book “The Magnesium Miracle” where she explains the benefits of this mineral in  our health and vitality.

Dr. Dean cites these symptoms of magnesium deficiency:

1. Anxiety or Depression
2. Muscle Weakness
3. Fatigue
4. Insomnia
5. Anorexia
6. Apathy
7. Poor Memory
8. Confusion
9. Nervousness
10. Rapid Pulse

Severe Magnesium Deficiency May lead to:

If the above symptoms are ignored or have been lightly regarded it may lead to a more serious disease.

1. Cardiovascular Disease
2. High Blood Pressure
3. Heart Attack or Stroke
4. Hypocalcaemia
5. Hypokalemia
6. Diabetes

Recommended Magnesium Intake

In the US the recommended dietary allowances of magnesium are below:

Men                                                Women

Ages 19 – 30 = 400 mg                              Ages 19 – 30 = 310 mg
Ages 30 above = 420 mg                         Ages 30 above = 320 mg

Top 10 High Magnesium Foods You Should Learn to Love

To avoid magnesium deficiency, you may include a moderate amount of these high magnesium foods in your diet.

Nuts

30 High Magnesium Foods You Should Know

1. Almonds
100 grams = 268 mg (75% of your DV)

2. Brazil nuts
100 grams = 376 mg (94% of your DV)

3. Hazelnuts
100 grams = 163 mg (41% of your DV)

4. Macadamia nuts
100 grams = 130 g (32.5% of your DV)

5. Peanut
100 grams = 168 mg (42% of your DV)

6. Pecans
100 g = 121 mg (30% of your DV)

7. Pistachios
100 grams = 121 mg (30% of your DV)

8. Cashews
100 grams = 292 mg (82% of your DV)

Seeds

30 High Magnesium Foods You Should Know

9. Sunflower Seeds (Dried)
100 grams = 325 mg (92% of your DV)

10. Chia seeds
100 grams = 335 mg (83.5% of your DV)

11. Fennel seed
100 grams = 385 mg (96% of your DV)

12. Fenugreek seeds
100 grams = 191 mg (48% of your DV)

13. Flaxseed
100 grams = 392 mg (110% of your DV)

14. Sesame Seeds
100 grams = 351 mg (99% of your DV)

15. Pumpkin Seeds
100 grams =592 mg (148% of your DV)

Spice, Fruits, Vegetables, Grain

30 High Magnesium Foods You Should Know

16. Saffron
100 grams = 264 mg (66% of DV)

17. Spinach
1 cup of Boiled spinach (180 g) = 156.6 mg (39% of DV)

18. Quinoa
100 grams = 197 mg (42%)

19. Avocado
1 cup pureed mg (230 g) = 66.7 mg (57% of DV)

20. Cocoa Solids
100 grams of cocoa = 499 mg (3.5 oz) (141% of your DV)

21. Dates
100 grams = 54 mg (13% of your DV)

22. Jackfruit
100 grams of jackfruit = 37 mg (9% of your DV)

23. Passion fruit
100 grams of jackfruit = 29 mg (7%)

24. Artichoke
100 grams = 60 mg or 15% of your DV

25. Basella (vine spinach)
100 grams = 65 mg (16% of your DV)

26. Fava beans
100 grams = 192 mg (18% of your DV)

27. Kale
100 grams = 47 mg (12% of your DV)

28. Moringa leaves
100 grams = 147 mg (37% of your DV)

29. Dark Chocolate
100 grams =146 mg (41% of your DV)

30. Banana
1 large piece = 36.7 mg (10% of your DV)

References

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