Eating foods high in magnesium can improve your heart and brain health, maintain healthy muscles and nerves, and improve a number of internal body processes. A balanced intake of vital nutrients is ensured by include a range of foods high in magnesium in your diet, which promotes a healthier and more energetic lifestyle. Conversely, a lack of magnesium can result in a variety of health problems.
Weakness, exhaustion, nausea, vomiting, and appetite loss are the initial signs of magnesium shortage. As it worsens, patients experience tingling, numbness, convulsions, cramping in the muscles, irregular heart rhythms, personality changes, and coronary spasms. Severe cases cause mineral balance to be upset, which can result in hypocalcemia or hypokalemia.
Top 10 magnesium-rich foods that can improve your health, along with offering other key benefits:
Roasted pumpkin seeds, (1 ounce)
- Magnesium content: 156 mg
- Caloric content: 37 kcal
Health benefits: Pumpkin seeds are high in iron, zinc, antioxidants, and good fats. They lower the risk of several malignancies, strengthen the immune system, and enhance heart health.
Chia seeds (1 ounce)
- Magnesium content: 111 mg
- Caloric content: 26 kcal
Health benefits: Chia seeds are rich in protein, fibre, and omega-3 fatty acids. They enhance cardiovascular health, lessen chronic inflammation, and improve digestive wellness.
Dry roasted almonds, (1 ounce)
- Magnesium content: 80 mg
- Caloric content: 19 kcal
Health benefits: Benefits to health: Almonds are a great source of fibre, vitamin E, and good fats. They can provide you long-lasting energy, decrease cholesterol, and strengthen your heart.
Boiled spinach, (½ cup)
- Magnesium content: 78 mg
- Caloric content: 19 kcal
Health benefits: Spinach is rich in calcium, iron, and vitamins A and C. It strengthens the immune system, promotes bone health, and enhances vision.
Dry roasted cashews, (1 ounce)
- Magnesium content: 74 mg
- Caloric content: 18 kcal
Health benefits: Protein, excellent fats, and antioxidants are all present in cashews. They uphold strong bones, encourage heart health, and assist normal brain function.
Roasted peanuts, oil (¼ cup)
- Magnesium content: 63 mg
- Caloric content: 15 kcal
Health benefits: Peanuts are high in protein, good fats, and resveratrol. They might help control weight, lower the risk of heart disease, and enhance brain function.
Cereal, shredded wheat (2 large biscuits)
- Magnesium content: 61 mg
- Caloric content: 15 kcal
Health benefits: Shredded wheat has a low sugar content and a high fibre content. Long-lasting energy, support for digestive health, and blood sugar regulation are some of its benefits.
Soy-milk, plain or vanilla (1 cup)
- Magnesium content: 61 mg
- Caloric content: 15 kcal
Health benefits: Calcium and protein can be found in soymilk. For people who are lactose intolerant, it’s a great substitute that also promotes heart and bone health.
Cooled black beans(½ cup)
- Magnesium content: 60 mg
- Caloric content: 14 kcal
Health benefits: Black beans are high in antioxidants, protein, and fibre. They assist heart health, regulate blood sugar, and enhance digestive health.
Shelled, cooked Edamame, (½ cup)
- Magnesium content: 50 mg
- Caloric content: 12kcal
Health benefits: Edamame has a lot of fibre and protein. It enhances general wellbeing, helps bone health, and may lower the incidence of prostate cancer.