The 10 Best Foods Rich in Magnesium and 8 Proven Benefits!


Magnesium plays a central role in almost all bodily processes, from DNA synthesis to insulin metabolism; Low levels of this crucial mineral have even been linked to a complete list of chronic diseases such as Alzheimer’s, diabetes and heart disease. It goes without saying that no nutritious diet can really be completed without a few servings of the benefits of magnesium-rich foods. Fortunately, there are many delicious options to help you meet your daily needs and prevent magnesium deficiency ; There is a good amount of Mg in avocado,  almonds  and  figs , in addition to other nutritious foods. Despite the widespread availability of Mg in the diet, the World Health Organization reported that less than 60 percent of adults in the United States are reaching adequate intake values ​​for the benefits of magnesium-rich foods.

So what is the best source of Mg and how can you make sure you get enough in your diet? This is what you need to know about this important nutrient and its impact on your health, and on the main foods rich in Mg.

Benefits of Magnesium-Rich Foods:

  • Relieves the symptoms of premenstrual syndrome
  • Lowers blood pressure
  • Improves performance
  • Relieves inflammation
  • Prevents migraines
  • It improves blood sugar
  • Fight against depression
  • It enhances sleep quality

1. Relieves the Symptoms of Premenstrual Syndrome:

Premenstrual syndrome or premenstrual syndrome is a group of symptoms that occur in women one to two weeks before menstruation; Symptoms may vary, but generally include mood swings, weight gain, food cravings, fluid retention, fatigue, irritability, breast pain and digestive problems. Some studies have shown that the benefits of magnesium-rich foods can help reduce these symptoms effectively, in a 2010 study, it was found that a combination of Mg and vitamin B6 significantly decreased the  symptoms of premenstrual syndrome  compared to a group of control; Another study showed that 200 milligrams of Mg daily helped reduce the severity of several symptoms of premenstrual syndrome, including weight gain, swelling, swelling and breast tenderness. The next time you start feeling cramps and swelling, ask your diet with many magnesium-rich foods to avoid symptoms. In addition to increasing your Mg intake, some other natural remedies for premenstrual syndrome   include taking vitamin B6 and progesterone cream.

2. Reduce Blood Pressure:

High blood pressure or hypertension is a common condition that affects millions of people worldwide; Increased blood pressure forces the heart to work harder, which can put pressure on the heart muscle and lead to heart disease.

“Filling your diet with the benefits of magnesium-rich foods can help keep your blood pressure under control to promote better heart health”.

A study in Mexico found that taking Mg supplements reduces systolic and diastolic blood pressure in adults with high blood pressure. For best results, make sure you get a lot of foods high in magnesium and potassium in your diet; increasing the intake of potassium sources in food can also help regulate blood pressure by increasing the excretion of sodium through the urine; Other natural ways to reduce blood pressure  include eating many foods high in fiber, which limits sodium intake and the intake of more omega-3 fatty acids.

3. Improve Performance:

Because of its role in muscle function and energy production, Mg is believed to have an impact on exercise performance. During strenuous exercise, magnesium requirements are estimated to increase between 10 and 20 percent. One study analyzed the effects of the benefits of Mg -rich foods on performance in 124 elderly women, after 12 weeks, it was found that daily supplementation with magnesium oxide improves physical performance compared to a control group. Another study showed that triathletes who received Mg supplements for four weeks had improvements in their swimming, cycling and running times. In addition to eating many magnesium-rich foods, be sure to include some of the other best foods for athletes in your diet to further improve physical performance.

4. Relieves Inflammation:

Inflammation is a normal immune response designed to help protect the body from infections and injuries; chronic inflammation, on the other hand, can actually contribute to health problems and chronic diseases. Low levels of Mg have been linked to inflammation in several studies; one study found that both low magnesium intake and low blood Mg levels were associated with higher levels of inflammation markers. Meanwhile, it has been shown that increasing the intake of the benefits of magnesium-rich foods decreases inflammation; Recently, it was shown that taking Mg chloride was able to reduce inflammation levels in 62 adults with prediabetes. It is not surprising that many foods high in magnesium are also the list of the main anti-inflammatory foods. Most of these foods also contain beneficial antioxidants and phytonutrients that can help keep inflammation at bay.

5. Prevents Migraines:

Migraines are a type of headache disorder characterized by migraine symptoms such as nausea, sensitivity to light and sound and severe stabbing pain. This debilitating condition is also incredibly common; In 2012, an estimated 14 percent of American adults reported having migraines in the last three months. Low levels of Mg can contribute to migraines, and some studies have found that the administration of Mg supplements could even reduce the frequency of migraine. One study measured the effects of magnesium supplementation in 86 children with frequent migraines, children received a magnesium oxide supplement or a placebo for 16 weeks; at the end of the study, those who took this had significantly less headache frequency and lower headache severity compared to the placebo group; Another study found that the benefits of magnesium-rich foods were more effective and faster-acting to provide migraine relief than a common medication. In addition to including a large amount of Mg-rich foods in your diet, following a balanced diet and minimizing the consumption of refined sugars and processed meats can also help you   get rid of a migraine.

6. Improves Blood Sugar:

Some studies have found that taking a magnesium supplement benefits blood sugar and can even prevent insulin resistance. Insulin is the hormone responsible for transporting sugar (glucose) from the blood to the tissues to be used as fuel; if you constantly consume a lot of carbohydrates and refined sugar, it will produce more and more insulin as your body tries to keep up with the highest demand; Maintaining high levels of insulin for long periods of time can cause insulin resistance, decreasing your ability to transfer glucose effectively, resulting in a high blood sugar level. One study found that oral Mg supplementation improved insulin sensitivity and reduced blood sugar levels in diabetic patients with low Mg levels. Additional research has found that the benefits of magnesium-rich foods could protect against diabetes; One study followed 4,497 participants for 20 years and found that those with the highest magnesium intake were 47 percent less likely to develop diabetes. Other ways to help maintain normal blood sugar level  include getting a lot of physical activity, controlling stress levels, filling with fiber and protein, and keeping carbohydrate intake under control.

7. Fight Against Depression:

Magnesium has potent properties to improve mood and can help fight depression, in fact, some studies have even found that a low intake could be associated with an increased risk of depression, in one study, young adults with Lower Mg intake had a 22 percent higher risk of developing depression. Fascinatingly, some research has even found that the benefits of magnesium-rich foods could be as effective as antidepressants in the treatment of depression. One study compared the effects of Mg supplementation with an antidepressant medication and found that Mg supplements were equally effective in the treatment of depression; Another recent study found that magnesium supplements significantly improved symptoms of depression and anxiety after only six weeks. Combine Mg with other natural remedies for depression , such as eating many foods rich in probiotics, eating plenty of vitamin D and minimizing the intake of refined carbohydrates and sugar.

8. Improves Sleep Quality:

If you suffer from insomnia and counting sheep is simply not doing the trick, you may want to consider increasing the intake of magnesium-rich foods. Research has shown that there may be a connection between magnesium and sleep, with some studies showing that the administration of magnesium supplements could help reduce insomnia. A study in Iran showed that taking a Mg supplement reduced the severity of insomnia, increased sleep time and decreased the amount of time needed to fall asleep in 46 elderly participants; Another study found that a supplement containing a mixture of Mg, melatonin and zinc improved the quality of sleep of residents in a long-term care facility. Be sure to combine Mg with other natural insomnia inhibitors and natural sleeping substances such as calcium, essential oils and valerian root to maximize results.

The 10 Best Magnesium-Rich Foods:

Here are the 10 best magnesium-rich foods (USDA values):

  • Spinach, cooked – 1 cup: 157 milligrams (39 percent DV)
  • Chard, cooked – 1 cup: 150 milligrams (38 percent DV)
  • Dark chocolate – 1 square: 95 milligrams (24 percent DV)
  • Pumpkin seeds, dried – 1/8 cup: 92 milligrams (23 percent DV)
  • Almonds – 1 oz: 75 milligrams (19 percent DV)
  • Black beans – 1/2 cup: 60 milligrams (15 percent DV)
  • Avocado – 1 medium: 58 milligrams (15 percent DV)
  • Figs, dried – 1/2 cup: 50 milligrams (13 percent DV)
  • Yogurt or kefir – 1 cup: 46.5 milligrams (12 percent DV)
  • Banana – 1 medium: 32 milligrams (8 percent DV)

What is Magnesium?

  • Magnesium is an element and mineral that is found in nature. In the body, it is the fourth most abundant mineral and is absolutely crucial for many aspects of health.
  • About 99 percent of your body’s total Mg is stored in your bones, muscles and soft tissues, while only about 1 percent is concentrated in the blood. Low levels of Mg have been associated with a number of conditions and diseases, such as Alzheimer’s , type 2 diabetes, insulin resistance, migraines, hypertension, attention deficit hyperactivity disorder and heart disease.
  • Unfortunately, it is possible to have a magnesium deficiency even with a healthy diet. Therefore, it is important to ensure that you eat a lot of foods with Mg and get enough of this vital mineral to maintain optimal health.
  • Some of the best sources of magnesium are green leafy vegetables, such as chard spinach, but there are also many other foods with magnesium. In addition, magnesium supplements and magnesium oil are also available for those who may have a more severe magnesium deficiency.

Why Does Your Body Need Magnesium?

Magnesium is one of the most important minerals when it comes to maintaining optimal health, in fact, magnesium is involved in more than 300 reactions in the body and is necessary for many important bodily functions, which include:

  • DNA synthesis
  • Muscle contractions
  • Regulation of blood pressure
  • Protein synthesis
  • Insulin metabolism
  • Nerve transmission
  • Reproduction

Magnesium deficiency has been linked to a number of health problems, such as heart disease, migraines, insulin resistance, type 2 diabetes, Alzheimer’s disease and attention deficit hyperactivity disorder. Eating many magnesium-rich foods is key to maintaining your magnesium levels and minimizing the risk of adverse side effects. For men, it is recommended to obtain 400-420 milligrams per day, and women need 310-320 milligrams per day.

Precautions on the Benefits of Magnesium-Rich Foods:

  • If you get your magnesium from food sources, you don’t need to worry about the side effects of magnesium from eating too much. Excess magnesium from food is simply filtered through the kidneys and excreted in the urine.
  • High doses of supplements of magnesium on the other hand, can cause adverse side effects such as diarrhea, nausea and abdominal cramps. Extremely high doses can lead to magnesium overdose and magnesium toxicity; The maximum tolerable level of supplemental magnesium intake is 350 milligrams per day for those over nine years of age, follow the recommended dose of magnesium to avoid negative health effects.
  • Supplemental magnesium may also have some interactions with certain types of medications; it can bind to tetracyclines, a type of antibiotic, and decrease its effectiveness; Take these antibiotics at least two hours before or four to six hours after taking a supplement containing magnesium.
  • Magnesium supplements can also lower blood pressure and relax muscles. If you are taking a medication for high blood pressure or a muscle relaxant, talk to your doctor before taking a magnesium supplement, as it may alter the effects of these medications.

Some Peculiarities of the Benefits of Magnesium-Rich Foods:

  • Magnesium was first isolated by the English scientist Sir Humphrey Davy in 1808. It is named after Magnesia, a district in Thessaly, Greece, and is closely related to the minerals magnetite and manganese.
  • Not only is magnesium the fourth most abundant mineral in the human body, but it is also the seventh most abundant element in the Earth’s crust and the eighth most abundant element in the entire universe.
  • There are many different forms of magnesium, which makes it an incredibly versatile mineral. It can be combined with water to form milk of magnesia, an antacid and laxative, or it can be converted into Epsom salt , which has been used for hundreds of years to soothe aches and pains.
  • In addition, magnesium falls just behind iron and aluminum as the most commonly used structural metal. It has been used to build from airplanes to cars and electronics, among others.
  • Interestingly, despite how widespread magnesium is, its pure form is not found in nature as it reacts easily with other elements.

Final Thoughts on the Benefits of Magnesium-Rich Foods:

  • Magnesium is an important mineral involved in many aspects of health, low levels have been linked to several conditions, such as Alzheimer’s, heart disease and diabetes.
  • There are many foods rich in magnesium to help you meet your daily needs. There is a good amount of magnesium in spinach, chard, dark chocolate , pumpkin seeds and more.
  • Getting enough magnesium in your diet can include a number of health benefits, from relieving the symptoms of premenstrual syndrome to fighting depression and improving sleep quality.
  • Ideally, try to get as much Mg as possible from real foods instead of supplements unless you have a serious deficiency. The benefits of magnesium-rich foods also provide other important nutrients that can help you optimize your health.