Magnesium Benefits And 16 Foods High In Magnesium

Prevent magnesium deficiency by eating these foods in order for our bodies to function at a normal level and maintain optimal health. It needs a sufficient amount of magnesium. It is the fourth most important mineral in the body, and researchers have detected over three thousand seven hundred fifty magnesium binding sites on human proteins. Are you experiencing stress or fatigue? Well, if you are, you may want to consider your diet and check with your doctor if you have a magnesium deficiency from spinach to avocados to dark chocolate. There are all sorts of foods better high in magnesium that can help a person, whether they have a magnesium deficiency or not. Now keep reading as we continue to count down the top health tips about foods filled with magnesium as well as how it can benefit your health. You may just find yourself surprised about all the magnesium benefits we tell you about.

Magnesium Benefits And 16 Foods High In Magnesium

Lack of magnesium can trigger health issues. If you’re lacking magnesium, your cellular metabolic function can deteriorate, which in turn can lead to a more serious health issue. Such issues include migraines, headaches, anxiety and depression. Fibromyalgia and cardiovascular disease.

Importance of magnesium for mitochondrial health.

Mitochondria are tiny bacteria derived organelles that are found inside your cells. In order for your organs to function properly, they need energy. This energy is called adenosine tri phosphate, also known as ATP, and its primary producer is mitochondria. Research has suggested that most health issues can be tracked by mitochondria dysfunction. So make sure you have the right nutrients for your mitochondria. One example of how the mitochondria play an essential role is athletic performance. In order to maintain a high athletic performance, your muscles need oxygen.

Your oxidative capacity relies on your mitochondria, its ability to produce ATP. Do you know what the one surprising food is that you probably never eat? That is rich and magnesium. Well, keep reading until the end and you’ll find out and make sure you keep reading to find out more about magnesium benefits. How much magnesium do you need? Over a century ago, people were getting an estimated 500 mg of magnesium from their diet. Today, research suggests that people are only getting 150 to 200 milligrams a day from food. Most people do not prefer to take supplements to get their magnesium dose, but since the quality of naturally grown foods is no guarantee, it might be a good idea. Dr. Carolyn Dean, who is the author of The Magnesium Miracle, suggests the RDA for magnesium is between three hundred and ten to four hundred and twenty milligrams.

Risk factors, Signs and symptoms of magnesium deficiency.

One of the primary risk factors for magnesium deficiency is eating too much processed foods. So if you’re not eating enough leafy greens, chances are you’re not getting enough magnesium. Also, magnesium gets lost through stress, lack of sleep and constant alcohol consumption and prescription drug use. Because of this, it is no surprise that between 50 to 80 percent of Americans are thought to be magnesium deficient. It is really tough to spot signs of magnesium deficiency, but if you suddenly suffer from a Charley horse or you constantly get headaches or migraines, you could be lacking magnesium. Loss of appetite, nausea and vomiting or fatigue and weakness are also signs. With that said, it’s essential that you find ways to get magnesium into your body. Now keep reading for health tips about the top foods that contain high magnesium as well as all the magnesium benefits these foods contain.

16. Spinach

Oh, spinach. The dark, leafy green that most of us were forced to eat as children is extremely high in magnesium. They can contribute to 40 percent of your daily vitamins. Not only will spinach help raise your magnesium levels, but it can also lower your blood pressure and improve your bone health.

15.Beans and Lentils

These are probably the most versatile and nutritious vegetables with magnesium. They are low in cholesterol and are very low in fat. They control your blood sugar level and are a strong supporter of heart health.


The high level of magnesium edamame can help reduce PMS symptoms. It also has the ability to prevent migraines, headaches and can also regulate your blood pressure.


This high magnesium vegetable can help the para thyroid gland to produce hormones that are required for proper bone function.

12. Potato

This food is in almost everyone’s diet because it is rich in magnesium and potassium. It has the ability to protect you from rheumatism.


known for their large content of vitamins and minerals. Avocados. Also supply a decent amount of magnesium. Avocados are also good strength for your heart and can lower your cholesterol.


This sweet fruit can help boost production of white blood cells, which are essential for different bodily functions, but they are also a great addition to your diet. If you’re looking to lose weight or reduce swelling.

9.Passion Fruit

This high magnesium fruit can help with your digestion, boost your immune system, improve your eyesight and improve your bone. Mineral density.


This rich source of magnesium can help strengthen your bones. Just one cup of pineapple juice can take care of seventy three percent of the RDA of magnesium.


This high magnesium fruit has the ability to take care of 10 percent of its daily RDA. It’s good for maintaining electrolyte levels and can help with fatigue.

6.Mixed Nuts and Seeds

By consuming half a cup of pumpkin seeds. You’re getting your daily quota of magnesium.

5.Dark Chocolate

With a single square of dark chocolate. You can expect an instant boost in energy. It can offer up to 24 percent of your magnesium. And the antioxidants that are present in dark chocolate can help boost the overall heart health. Dark chocolate coma. Anyone?

4. Whole Grains

Magnesium and selenium are what whole grains contain. They help build bones and are very healthy for the immune system by consuming whole grains on a daily basis. It can help reduce the risk of heart disease and constipation.


They contain a high consumption of magnesium, fibre, healthy fats and vitamin E. They can help lower blood sugar levels, cholesterol levels and blood pressure.

2.Non-Fat Yogurt.

It has also been called Greek yogurt. It contains essential minerals and vitamins such as magnesium and potassium. It can help promote and strengthen bones.


It is low in cholesterol, contains a good amount of magnesium and other beneficial proteins. It also offers a large amount of oxygenate which can help keep kidney stones at bay. More than 300 different enzymes in our body rely on magnesium for proper function. This further illustrates the importance magnesium has on the biochemical processes, many of which are essential for proper metabolic function. For example, the relaxation of blood vessels depends on magnesium. The proper formation of our bones and teeth rely on magnesium. And finally, our muscle and nerve functions, including the action of the heart muscle, rely on sufficient magnesium. It’s not to say we can’t live without magnesium, but it can be said that it would be in our bodies best interests to ensure that we at least try and maintain an average magnesium level. That’s why it can be helpful to listen to some health tips regarding magnesium benefits and how it can improve your health. What are some of your favorite foods or health tips from this article? Let us know in the comment section below


Updated: August 31, 2019 — 6:18 pm

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