Magnesium-Rich Foods: Anti-Stress Mineral to Keeps Your Body Super Healthy

Every mineral is important for your body but Magnesium rich foods have an ace effect.

If you know its contribution to our body to keep its healthy, you’ll never miss your daily intake of Mg.

According to a registered dietitian, Anna Taylor, RD – “Your body needs it to function correctly. Magnesium is a real Heavy hitter and necessary for more than 300 biochemical reactions in the body.”

Benefits of Magnesium in Your Body –

Although there are other micronutrients in your body but magnesium plays an important role. It is involved in most of the biochemical reactions like an ironman of avengers, without him you cannot win the battle.

Take a look at the benefits of Magnesium –

1) Mg Involved in so Many Biochemical Reactions –

You can find Mg all over your body because it takes part in more than 600 reactions, which includes

Energy Creation – Converting Food into energy
Nerve Regulation – it regulates neurotransmitters and maintains your brain health
Muscle Movements – Helps in muscle contraction and relaxation
Protein formation – It accelerates the synthesis of amino acids

2) Alleviate Your Mood and Fight Depression –

Mg is critical for brain functioning and reduces the symptoms of depression.

In one of the studies – 126 people take 248mg of Magnesium/day for 6 weeks, which shows that it reduces episodes of depression.

3) Anti-Inflammatory Effects –

Yes, you hear it right magnesium-rich foods has anti-inflammatory effects.

Other studies' findings suggest that magnesium supplements may reduce inflammatory markers in our body such as C-reactive protein and interleukin-6.

4) Mg Promotes Heart Health –

Mg plays an important role in keeping your heart healthy.

It reduces the risk factors of heart disease, including triglyceride levels, LDL cholesterol, HDL cholesterol, and blood pressure levels.

5) Maintain Your Sugal Level –

Magnesium controls your blood sugar level and improves insulin sensitivity in people with type 2 diabetes.

So if you consume magnesium-rich foods it’ll keep your blood sugar level regulated.

Also Read: Fix Your Mood With Food- Here Are The 5 Best Food...

What Happens When Your Magnesium is Low?

Magnesium deficiency badly affected your overall health and performance.

Symptoms that define you are low in magnesium –

Muscle cramps and Tingling
Nervousness and anxiety level is high
Physical and mental fatigue
Irregular heartbeat
Weak bones
Migraine

Foods That Are Rich Source of Magnesium –

(1 ounce = 28 milligram)

Nuts&Seeds –

Nuts and seeds are the highest sources of magnesium. Nuts and seeds include almonds, cashews, brazil nuts, pumpkin, and flax seeds.

Recommended daily intake of seeds – 1 ounce of pumpkin seeds provides you with 150mg of magnesium

This is equal to 37% of the total RDI of Mg

Recommended daily intake of nuts – 1 ounce of cashews provides you with 82 mg of magnesium

This is equal to 20% of the total RDI of Mg

Legumes –

Legumes are a very rich source of Magnesium. They are rich in nutrients including lentils, beans, chickpeas, peas, and soybeans.

Recommended daily intake – 1 cup of cooked black beans provides you 120mg of magnesium

This is equal to 30% of the total RDI of Mg

Avocados –

This fruit is the bucket of nutrition and provides you with a rich source of Mg.

Recommended Daily Intake – One medium size provides 58mg of magnesium.

This is equal to 15% of the total RDI of Mg.

Whole Grains –

Grains include wheat, oats, barley, buckwheat, and quinoa.

Whole grains are a treasure of nutrition, dietitian always recommends you to include them in your diet.

Recommended Daily Intake – 1 ounce of dry buckwheat contains 65mg of magnesium.

This is 16% of the total RDI of Mg.

Bananas –

For all banana lovers, you always know that it is a rich source of potassium. But it also contains magnesium.

Many gym lovers eat it before a workout for energy.

Recommended Daily Intake – One large bananas packs with 37 mg of magnesium

This is 9% of the total RDI of Mg.

Dark Chocolates –

Dark chocolates do the opposite of their name they lighten your mood.

Heart-healthy chocolate is a rich source of Magnesium, Iron, Copper, manganese, and prebiotic fibers that are good for your gut health.

Recommended Daily Intake – 1 ounce provides 64 mg of magnesium.

This is 16% of the total RDI of Mg.

Other sources are leafy green vegetables like kale, spinach, and collard.

Fatty fishes like mackerel, salmon, and halibut not only serve your taste but your health too.

How Much Mg Should You Take Per Day?

Recommended Dietary Allowances of Mg/day -

Men age 19-51 plus years – 400-420mg

Women age 19 – 51 plus years – 310-320mg

For Pregnant Women – 350-360mg

For lactate women – 310-320mg

Final Note –

Mg is the most important mineral that our body needs. It is minute in amount but it's involved in almost all of the biochemical reactions that continuously occur in our body.

It regulates neurotransmitters in our brain and helps in keeping our mood relaxed, that is the reason this mineral is known as an anti-stress mineral.

Mg has so many good health effects like promoting your heart health, controlling your blood sugar, preventing migraine attacks, and others.

Better you should include Mg-rich foods in your diet to keep your body healthy.