It is important to include lots of magnesium rich foods in our diet to make sure we are getting enough magnesium for our bodily functions. We have some magnesium in our skeleton, but we need to make sure we always replenish it.
The recommended daily intake of magnesium for men and women is 400 and320, respectively, with pregnant women needing a little more. The majority of us get enough magnesium from our diet by consuming magnesium rich foods, but some health conditions can cause magnesium supplements to be needed for some people.
There are a number of magnesium rich foods that you can add to your diet.
Most nuts contain a lot of minerals and magnesium. They are a good snack to support your body. Your body will benefit from the magnesium boost if you eat nuts or nut butters.
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Similar to nuts, seeds are high in plant based vitamins and minerals and can be used as a snack. We recommend roasting your own seeds for snacking instead of buying roasted and salted seeds from the supermarket to avoid consuming more than the recommended amount ofsodium You can even make your own chia pudding.
A lot of meals include leafy greens. You can serve them as a side dish, eat them raw as a base for salads, or cook them up in the oven for a healthy alternative to potato chips. Some leafy greens have better magnesium content than others. Light leafy greens have a lower magnesium content than dark leafy greens.
Legumes are a great source of plant-based nutrition. Adding canned or dried beans to soups or stew will give them a boost and tofu is a great low-fat alternative to red meat.
Whole grain pasta, rice and bread are recommended as a base for your meals in the 2020-2025 guidance from the US Department of Agriculture. Whole grains have the same amount of fiber as refined white grains, but they are the whole thing. They tend to be higher in magnesium. Whole grain toast with nut butter is a magnesium-rich breakfast.
Oily fish is rich in vitamins and minerals and is a great source of Omega 3's. Magnesium is also important for many functions in the brain. Try to eat at least two portions of oily fish a week.
Dark chocolate is rich in magnesium and the richer it is, the better it is. Cocoa beans are not a bean but the seed of the Theobroma Cacao tree. Adding dark chocolate to your chia pudding will make it taste great.
The average amount of magnesium per 100g of anavocado is 29 Consuming anavos is a great way to keep your brain healthy. It's great for adding to salads, mashing onto toast, or even dropping into cold pasta dishes because it's neutral tasting.
Cristy Dean told us that some people need to be extra careful to avoid deficiency and that eating magnesium rich foods may not be enough.
She says that people with diabetes, alcoholism, and the elderly are more likely to suffer from magnesium deficiency.
Dean states that magnesium toxicity is not from diet. Magnesium that is naturally present in food is not harmful and does not have to be limited as our body has a way of getting rid of any excess. If you take the wrong dose, it can be dangerous.
Eating a variety of food is the best way to meet requirements. If you suspect you may be deficient in magnesium, speak to a medical professional about taking supplements.
The article is not meant to give medical advice.
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