Why Is Magnesium Important To A Healthy Diet?

Magnesium performs a central role in just about every bodily process, from the synthesis of DNA to the metabolism of insulin. Low levels of this essential mineral have even been linked to a complete list of chronic diseases like Alzheimer’s, diabetes and a heart condition. It proceeds without saying that no nutritious diet can ever be complete without some portions of magnesium-rich foods.

Luckily, there are lots of tasty alternatives to assist you to meet your everyday requirements and prevent magnesium insufficiency. There’s a significant amount of magnesium in avocado, almonds, and figs, plus various additional nutritious foods. Despite the general availability of magnesium in the diet, the World Health Organization announced that less than 60 percent of grown-ups in the United States are meeting the sufficient consumption values for magnesium.

So what is the excellent source of magnesium, and how can you guarantee you’re getting sufficient in your diet? Here’s what you must to know about this essential nutrient and its influence on your health.

What Is Magnesium?

Magnesium is an element, and mineral found in nature. Within the body, it is the fourth most rich mineral and is definitely essential to many features of health.

About 99 percent of your body’s entire magnesium is deposited in your bones, muscles and soft tissues while only about 1 percent is accumulated in the blood. Low levels of magnesium have been linked with a number of conditions and diseases, including Alzheimer’s, type 2 diabetes, migraines, hypertension, insulin resistance, attention deficit hyperactivity dysfunction and heart illness.

Also, it’s likely to have a magnesium deficiency even with a healthful diet. Consequently, it’s necessary to assure you’re eating lots of magnesium foods and taking fairly of this vital mineral to sustain optimal well-being.

Some of the helpful sources of magnesium are leafy greens, such as spinach chard, but there are lots of other foods with magnesium as well. Additionally, magnesium supplements and magnesium oil are also possible for those who may have a more critical magnesium deficiency.

Top 10 Magnesium-Rich Foods From USDA

Spinach, cooked — 1 cup: 157 milligrams (39 percent DV)

Swiss 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 ounce: 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)

Why Your Body Requires Magnesium

Magnesium is one of the most valuable minerals when it comes to sustaining optimal wellness. In fact, magnesium is included in more than 300 responses in the body and is required for many critical bodily functions, including:

  • DNA synthesis
  • Muscle contractions
  • Blood pressure regulation
  • Protein synthesis
  • Insulin metabolism
  • Nerve transmission
  • Reproduction

Magnesium insufficiency has been linked to plenty of health conditions, such as heart disease, migraines, insulin resistance, type 2 diabetes, Alzheimer’s and attention deficit hyperactivity ailment.

Consuming plenty of foods rich in magnesium is key to retaining your magnesium levels up and reducing your danger of unfavorable side effects. For men, it’s advised to get 400–420 milligrams per day, and women require 310–320 milligrams daily.

Food Recipes Rich In Magnesium

Taking your regular dose of magnesium doesn’t have to be hard. By combining a few courses of magnesium foods each day, you can quickly reap the gains of this vital mineral and prevent deficiency. Here are some recipes utilizing magnesium-rich foods to get you started:

  • Strawberry Spinach Salad with Poppy Seed Dressing
  • Dark Chocolate Peanut Butter Banana Bites
  • Spicy Roasted Pumpkin Seeds
  • Garlicky Swiss Chard and Chickpeas
  • Avocado Chocolate Mousse


Magnesium is an essential mineral required in many aspects of health. Low levels have been associated with numerous ailments, such as Alzheimer’s, heart disease and diabetes.

There are lots of magnesium-rich foods to aid you to reach your daily needs. There is a good quantity of magnesium in spinach, Swiss chard, dark chocolate, pumpkin seeds and more.

Taking enough magnesium in your diet may come with a host of health benefits, from relieving symptoms of PMS to battling depression and developing sleep quality.

Moreover, try taking as much magnesium as possible from real foods rather than of supplements unless you have a critical deficiency. Magnesium-rich foods also provide other essential nutrients that can assist you optimize your health.

Source: Express.co.uk

Image: Pixabay


Filed in: Healthy Diets, Healthy Living Tags: , ,

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