The top 8 foods rich in magnesium to support a healthy body and brain

Magnesium is an important mineral for many bodily functions, so it is important to include plenty of nutrients in our diet to ensure that we are getting enough.

A man needs a daily intake of 400-420 mg for men and 310-320 mg for women, while pregnant women need slightly higher doses, according to Live Science.

Many people get enough magnesium by eating foods rich in magnesium, but some health conditions can lead to poor absorption of nutrients, which means some may need magnesium supplements.

Experts advise you to include the following foods rich in magnesium in your diet:

1. Nuts

Nuts are an excellent source of magnesium because most nuts are high in minerals. Nuts, raw or in the form of nut butter, contain magnesium:
ிரி Cashew: 292 mg per 100 g
Almond butter: 270 mg per 100 g
Pistachio: 121 mg per 100 g

2. Seeds

Like nuts, seeds are an excellent snack because they provide plant protein, vitamins and minerals to support healthy bodily functions.

To avoid consuming more than the recommended amount of sodium, experts recommend trying to fry the seeds for snacking, rather than buying roasted and salted seeds from the supermarket.

You can sprinkle this on salads, oatmeal or try making chia pudding. The following seeds contain good amounts of magnesium:
Sesame seeds: 351 mg per 100 g
ியா Chia seeds: 335 mg per 100 g
Sunflower seeds: 129 mg per 100 g

Sesame seeds

3. Leafy vegetables

Leafy greens are an excellent ingredient in many dishes. Dark green vegetables contain more magnesium than light green vegetables such as spinach:
Lettuce: 79 mg per 100 g
Beet leaves: 70 mg per 100 g
• Gale: 47 mg per 100 g

Lettuce (iStock)

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4. Pulses

Legumes are known primarily as a vegetable protein and later as an excellent source of magnesium and other vitamins and minerals. Legumes provide magnesium to the body in the following amounts:
Black beans: 180 mg per 100 g
Red Kidney Beans: 164 mg per 100 g
Edamem: 65 mg per 100 g

Beans (ice stock)

5. Cereals

The USDA Dietary Guidelines for 2020-2025 recommend starchy carbohydrates in the diet, such as whole grain pasta, rice or bread.

For a magnesium-rich breakfast, experts recommend adding whole grain toast and nut butter instead of white dosa:
Whole grain bread: 76.6 mg per 100 g
Rye bread: 40 mg per 100 g
Brown rice: 39 mg per 100 g

6. Oil fish

Oily fish is an excellent source of polyunsaturated fatty acids and is rich in vitamins and minerals such as magnesium. Nutritionists emphasize the importance of eating oily fish at least two dimensions a week:
Salmon: 95 mg per 100 g
Herring: 46 mg per 100 g
Medium: 39 mg per 100 g

Salmon

7. Dark chocolate

Dark chocolate is high in magnesium. Cocoa bean is a misnomer because it is not a bean or lentil, but actually the seed of the Theobroma cocoa tree.
45-50% Cocoa Solids: 146 mg per 100 g
60-69% cocoa solids: 176 mg per 100 g
70-85% cocoa solids: 228 mg per 100 g

Dark chocolate

8. Butter

One avocado contains 29 mg of magnesium per 100 g, with an average weight of about 170 g. Avocados are rich in good monounsaturated fats and polyunsaturated fats, which are also good for brain function.

Avocado (Shutterstock)

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Additional considerations

Some people need to be very careful to avoid magnesium deficiency in the body, says dietitian Christy Dean, and eating foods rich in magnesium may not be enough.

“People with Crohn’s disease or celiac disease, people with type 2 diabetes and the elderly are at risk for magnesium deficiency,” he added.

Dean points out that magnesium poisoning poses a risk, but not a risk from food sources because “magnesium naturally present in the diet is not harmful and should not be controlled because there is a way in our body to eliminate excess through the kidneys. But the supplement can be harmful if taken in the wrong dose.”