Magnesium is an essential mineral that plays a role in many bodily functions, including muscle and nerve function, energy production, and bone health. The recommended daily intake of magnesium for adults is 400-420 mg for men and 310-320 mg for women.
Magnesium deficiency can cause a number of health problems, including muscle cramps, fatigue, and osteoporosis. It is important to get enough magnesium in your diet from a variety of foods.
Here are 10 magnesium-rich foods you must have daily:
1. Leafy greens
Leafy greens such as spinach, kale, and collard greens are excellent sources of magnesium. One cup of cooked spinach contains 158 mg of magnesium, or 37% of the daily value (DV).
2. Nuts and seeds
Nuts and seeds are also good sources of magnesium. One ounce of almonds contains 80 mg of magnesium, or 20% of the DV. Other high-magnesium nuts and seeds include cashews, peanuts, pumpkin seeds, and sunflower seeds.
3. Legumes
Legumes such as beans, lentils, and peas are a good source of magnesium. One cup of cooked black beans contains 60 mg of magnesium, or 14% of the DV.
4. Tofu
Tofu, a soybean-based product, is a good source of magnesium. One half-cup serving of tofu contains 53 mg of magnesium, or 13% of the DV.
5. Whole grains
Whole grains such as brown rice, quinoa, and oats are good sources of magnesium. One cup of cooked brown rice contains 84 mg of magnesium, or 20% of the DV.
6. Dark chocolate
Dark chocolate is a good source of magnesium. One ounce of dark chocolate (70-85% cocoa) contains 64 mg of magnesium, or 15% of the DV.
7. Edamame
Edamame, a type of young soybean, is a good source of magnesium. One cup of cooked edamame contains 50 mg of magnesium, or 12% of the DV.
8. Avocados
Avocados are a good source of magnesium. One half of an avocado contains 32 mg of magnesium, or 8% of the DV.
9. Bananas
Bananas are a good source of magnesium. One medium banana contains 30 mg of magnesium, or 7% of the DV.
10. Fortified foods
Some foods are fortified with magnesium, such as breakfast cereals, oatmeal, and soy milk. These can be a good way to get extra magnesium in your diet.
Conclusion
Magnesium is an essential mineral that is important for many bodily functions. Eating a variety of magnesium-rich foods can help you to meet your daily intake and prevent magnesium deficiency.
It is important to note that this article is not a substitute for medical advice. If you are concerned about your magnesium levels, please talk to your doctor.
Additional Tips
In addition to eating magnesium-rich foods, there are a few other things you can do to increase your magnesium intake:
Take a magnesium supplement. Magnesium supplements are available at most drugstores and online retailers. Talk to your doctor about whether a magnesium supplement is right for you.
Soak in an Epsom salt bath. Epsom salt is magnesium sulfate. Soaking in an Epsom salt bath can help to increase your magnesium levels through the skin.
Use magnesium oil. Magnesium oil is a form of magnesium that can be applied to the skin. It can be absorbed through the skin and help to increase magnesium levels.
By following these tips, you can ensure that you are getting enough magnesium in your diet and reaping the many health benefits this essential mineral has to offer.
