Top 10 magnesium-rich foods and their health benefits

Image: Top 10 magnesium-rich foods and their health benefits

Tuesday, August 01, 2017 

by: Jhoanna Robinson
Tags: health benefits, ingredients, Magnesium, magnesium-rich foods, minerals, nutrition

(Natural News) You could be one of around 80 percent of Americans that are magnesium-deficient and not even know it. It’s hard to detect if you are magnesium-deficient because only one percent of the magnesium found in your body is found in the blood; most of the mineral is found in your bones. This means that a blood test won’t be able to identify if you are lacking magnesium.

Magnesium-rich foods are needed to ensure that cellular activities are in good working order and that around 300 biochemical bodily functions are optimized. These major functions include protein synthesis, blood sugar control and regulation, glutathione production, energy metabolism, nerve function, and neurotransmitter release.

Meanwhile, a lack of magnesium in the body can directly or indirectly lead to ailments such as hormone imbalance, pre-menstrual syndrome, osteoporosis, constipation, chronic fatigue, anxiety and depression, fibromyalgia or widespread muscoskeletal pain, heart attack, and type-2 diabetes. (Related: Magnesium found to treat DEPRESSION better than antidepressant drugs: New science.)

Knowing all of these things, how will you be able to keep ample amounts of magnesium inside your body? By eating magnesium-rich foods. They usually include green, leafy vegetables. Here is a list (not in any particular order) of foods that are rich in magnesium.

Almonds – Almonds, which also contain heart-healthy omega-3 fatty acids, are good for those watching their weight because they fill you up, thereby causing you to eat less during your next meal. They contain 105 milligrams of magnesium in ¼ cup.
Bananas – Bananas, which aside from having magnesium also has potassium, aid in blood pressure regulation. They can be made into a smoothie, added to a bowl of oatmeal, placed on top of a peanut-butter toast, or eaten as they are. A medium-sized banana contains 33 mg of magnesium.
Pumpkin seeds – Pumpkin seeds, which also contain a high amount of fiber aside from a good amount of magnesium, are good for the digestive system. They make a crunchy addition to salads. One ounce of pumpkin seeds is equivalent to 74 mg of magnesium.
Milk – Milk, which is also rich in potassium, protein, vitamin B12 (cobalamin), and vitamin D, is chock-full of magnesium. It contributes to healthy bones and teeth. One cup of milk has 27.8 mg of magnesium.
Oatmeal – Oatmeal, which has the nutrients vitamin B9 (folate), potassium, dietary fiber, and omega-3 fatty acids, can help lower cholesterol levels. One cup of cooked oatmeal contains 57.6 mg of magnesium.
Peas – Peas, which also give the body protein, potassium, vitamin A, and vitamin C, are good for the skin and the eyes. One cup of peas is equivalent to 48 mg of magnesium.
Sesame seeds – Sesame seeds are a noted libido-enhancer, due to the presence of zinc in them. They also aid in testosterone and sperm production. One ounce of roasted sesame seeds have 101 mg of magnesium.
Sunflower seeds – Sunflower seeds contribute to bone strength due to its high calcium content, and cholesterol regulation due to its polyunsaturated fat content. One-fourth cup of sunflower seeds have 128 mg of magnesium.
Cashews – Cashews, which have vitamin B9 (folate), vitamin K, and iron in them, help the body maintain regular blood flow and makes sure that blood flows through the proper channels. One-fourth cup of cashews will give you 89 mg of magnesium.
Tofu – Tofu, being rich in iron aside from magnesium, is another food that aids red blood cells deliver oxygen throughout the body. A half cup of tofu is equivalent to 37 mg of magnesium.

Aside from these foods, you can get your magnesium fix with The Health Ranger’s Chief Originals Magnesium Comfort 10oz (283 g) which contain 100 percent magnesium malate. They are guaranteed to be non-GMO, China- and gluten-free, and laboratory verified.

Sources include:



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