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100 Magnesium High Food Sources To Nourish Your Body & Mind

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Ignite Your Energy with Magnesium

Feeling sluggish? Muscles achy? Is brain fog clouding your thoughts? It might be time to investigate your magnesium high food sources intake because you might be magnesium-deficient, my friend! This essential mineral plays a crucial role in over 300 bodily functions, making it a true powerhouse for health and well-being. But fear not, magnesium deficiency doesn’t have to be your destiny! By incorporating 100 magnesium high food sources into your diet(Choose brilliantly to catch up on your Daily Volume), you can unlock a world of benefits, from boosting energy and reducing stress to supporting strong bones and a sharp mind.

What Does Magnesium Do to the Body?

From soothing muscle cramps to promoting heart health, magnesium is a mineral that performs a multitude of roles in the human body. In this article, we will take a comprehensive look at the diverse roles magnesium plays, from A to Z.

Recognized as the fourth most abundant mineral in the body, magnesium plays a crucial role in maintaining bone health, regulating blood pressure, and supporting a healthy immune system. It is also known to play a significant role in energy production, nerve function, and DNA synthesis.

Furthermore, magnesium has been linked to improved sleep quality, reduced anxiety, and enhanced exercise performance. It also plays a role in blood sugar regulation and has been associated with a decreased risk of type 2 diabetes. Understanding the various roles magnesium plays in your body is essential for ensuring optimal health and well-being. 

So, let’s delve into the myriad benefits of this mighty mineral and discover how it contributes to our overall wellness.

Importance of Magnesium in the Body

Magnesium is recognized as the fourth most abundant mineral in the body, underscoring its importance in maintaining overall health. This essential mineral is involved in numerous processes, including: 

  • Energy production, 
  • DNA synthesis, and 
  • Nerve function.

 It also plays a crucial role in maintaining:

  • Bone health, 
  • Regulating blood pressure, and
  • Supporting a healthy immune system.

Magnesium Deficiency Symptoms

Magnesium deficiency symptoms can manifest in various ways, such as:

  • Muscle cramps & weakness
  • Fatigue & low energy:
  • Irregular heart rhythms
  • High blood pressure
  • Mood disorders

Therefore, it is crucial to ensure an adequate intake of magnesium to prevent these symptoms and maintain optimal health.

Recommended Daily Intake of Magnesium

The recommended daily intake of magnesium varies depending on age, sex, and certain medical conditions. 

Generally, Daily Magnesium Needs:

  • * Adult males: 400-420 mg
  • * Adult females: 310-320 mg
  • * Pregnant and breastfeeding women: May require higher amounts

(Recommended by the NIH)

Food sources rich in magnesium include dark leafy greens, nuts, seeds, whole grains, and legumes. We have listed here the 100 magnesium high food sources for your wellness. Try adding these foods to your diet to get your recommended magnesium intake.

However, it can be challenging to obtain enough magnesium through diet alone, especially for individuals with restricted diets or those who have difficulty absorbing magnesium.

Food is your delicious magnesium HQ, but sometimes life throws curveballs(restricted diets or difficulty absorbing). If you need an extra nudge, supplements can be your secret weapon! Think of them as a targeted booster shot, helping you unlock the full potential of magnesium. 

Health Benefits of Magnesium

Magnesium offers a wide range of health benefits due to its involvement in various bodily processes. One significant benefit is its impact on muscle and nerve function. 

  1. Magnesium helps relax muscles and prevent muscle cramps, making it particularly useful for athletes and individuals prone to muscle soreness. 
  2. Additionally, it plays a role in nerve function, promoting proper signaling between the brain and body.
  3. Another area where magnesium shines is cardiovascular health. It helps regulate blood pressure by relaxing blood vessels, reducing the risk of hypertension and heart disease. Magnesium also supports a healthy heart rhythm, thereby minimizing the chances of arrhythmias and other cardiac issues.
  4. Sleep quality is another aspect of wellness that magnesium can positively influence. This mineral has been linked to improved sleep duration and quality. 
  5. It helps relax the body and mind, promoting a more restful and rejuvenating sleep. Individuals struggling with insomnia or poor sleep should consider incorporating magnesium high foods or supplements into their routine.

Magnesium and its Role in Muscle and Nerve Function

As mentioned earlier, magnesium plays a crucial role in muscle and nerve function. Muscles require magnesium for proper contraction and relaxation. Adequate magnesium levels can help prevent muscle cramps, spasms, and soreness. Additionally, magnesium supports nerve function by facilitating the transmission of signals between the brain and body, ensuring smooth communication and optimal bodily responses.

Magnesium and its Impact on Cardiovascular Health

Maintaining cardiovascular health is vital for overall well-being, and magnesium plays a significant role in this aspect.

  1.  By relaxing blood vessels, magnesium helps lower blood pressure and reduce the risk of hypertension. 
  2. It also supports a healthy heart rhythm, minimizing the chances of arrhythmias and other cardiac issues. 

Including magnesium high food sources or supplements in one’s diet can contribute to a healthier heart and overall cardiovascular system.

Magnesium and its Impact on Sleep Quality

Getting adequate, quality sleep is crucial for physical and mental well-being. Magnesium has been linked to improved sleep duration and quality due to its relaxing effects on the body and mind. By calming the nervous system, magnesium promotes a state of relaxation, making it easier to fall asleep and stay asleep throughout the night. Incorporating magnesium high food sources or supplements into one’s bedtime routine can aid in achieving a more restful and rejuvenating sleep.

Magnesium and its Connection to Mental Health

Beyond its physical benefits, magnesium also plays a role in mental health. Research has shown that magnesium deficiency may be associated with an increased risk of anxiety and depression. Adequate magnesium levels, on the other hand, can help reduce anxiety symptoms and improve mood. While magnesium alone may not be a cure for mental health conditions, it can be a valuable part of a holistic approach to promoting mental well-being.

One of the ways magnesium influences mental health is through its involvement in the production of neurotransmitters. Neurotransmitters are chemical messengers that transmit signals between brain cells, and magnesium is necessary for their synthesis. Low levels of magnesium can disrupt the balance of neurotransmitters, leading to mood imbalances and mental health issues.

Magnesium also acts as a natural relaxant, helping to calm the nervous system and reduce anxiety. It binds to GABA receptors in the brain, which are responsible for promoting relaxation and reducing stress. By enhancing GABA activity, magnesium can have a calming effect on the mind, alleviating symptoms of anxiety and promoting a sense of calm.

Furthermore, magnesium plays a role in regulating the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for the body’s stress response. By maintaining a healthy HPA axis, magnesium helps to modulate the stress response and prevent excessive cortisol release, which can contribute to anxiety and depression.

In addition to its impact on neurotransmitters and stress response, magnesium also influences sleep quality. Adequate magnesium levels have been associated with improved sleep duration and quality. Magnesium promotes relaxation and helps regulate melatonin, the hormone that regulates sleep-wake cycles. By ensuring optimal magnesium levels, individuals may experience better sleep, leading to improved mental health and overall well-being.

100 Magnesium High Food sources to Eat, Enerzie and Thrive

Ready to unleash the power of magnesium? Explore the next section bursting with 100 magnesium high food sources that will transform you from sluggish to superhuman! 

Remember, variety is key, so mix and match, experiment, and unlock a world of well-being. It’s time to give magnesium the recognition it deserves because, with

 this hero by your side, you’ll be unstoppable!

Crack the code to optimal magnesium intake! We explore the DV%(Daily Value) per High magnesium food, based on NIH guidelines for adult men and women.

Magnesium High Nuts and Seeds:

  • Brazil nuts: 107 mg per 1 oz, or 25% of the DV for men and 33% for women
  • Pili nuts: 85 mg per 1 oz, 20% of the DV for men and 27% for women
  • Almonds, dry roasted: 80 mg per 1 oz, 19% DV for men 25% for women
  • Cashews, dry roasted: 74 mg per 1 oz, 18% DV for men 23% for women
  • Pine nuts: 71 mg per 1 oz, 17% DV for men 22% for women
  • Hazelnuts: 46 mg per 1 oz, 12% DV for men and 14% for women
  • Walnuts: 45 mg per 1 oz, 11% DV for men 14% for women
  • Pistachios: 34 mg per 1 oz, 8% DV for men and 11% DV for women
  • Macadamia nuts: 37 mg per 1 oz, 9% DV for men and 12% DV for women
  • Pecans: 34 mg per 1 oz, 8% of the DV for men and 11% for women
  • Hemp seeds: 210 mg per 1 oz, 50% DV for men and 66% for women
  • Sunflower seeds: 128 mg per 1 oz, 30% DV for men and 40% for women
  • Sesame seeds: 101 mg per 1 oz, 25% DV for men and 32% for women
  • Pumpkin seeds: 74 mg per 1 oz, 18% of the DV for men and 23% for women
  • Chia seeds: 95 mg per 1 oz, 24% of the DV for men and 30% for women
  • Flaxseed: 40 mg per tablespoon 10% DV for men and 13% for women.

Greens & Vegetables High in Magnesium:

  • Spinach: 78 mg per 1/2 cup, 18% of the DV for men and 24% for women.
  • Collard greens: 35 mg per 1/2 cup, 8% of the DV for men and 11% DV for women
  • Artichokes: 77 mg per medium artichoke, 18% of the DV for men and 24% for women.
  • Broccoli: 51 mg per 1/2 cup, 12% of the DV for men and 16% for women
  • Edamame: 50 mg per 1/2 cup, 12% DV for men and 16% for women
  • Okra:  47 mg per 1/2 cup, 11% DV for men 15% for women
  • Corn: 26 mg per 1/2 cup, 6% of the DV for men and 8% for women.
  • Kale: 15 mg per 1/2 cup, 4% of the DV for men and 5% for women.
  • Cucumber: 10 mg per 1/2 cup, 2% of the DV for men and 3% for women.
  • Mustard greens: 6 mg per 1/2 cup, 1% of the DV for men and 2% for women.
  • Green beans: 20 mg per 1/2 cup, 5% of the DV for men and 6% for women.
  • Sweet potatoes: 26 mg per medium potato, 6% of the DV for men and 8% for women.
  • Swiss chard: 29 mg per 1/2 cup, 7% of the DV for men and 9% for women.
  • Potatoes: 26 mg per medium potato, 6% of the DV for men and 8% for women.
  • Zucchini: 16 mg per 1/2 cup, 4% of the DV for men and 5% for women.
  • Asparagus: 20 mg per 1/2 cup, 5% of the DV for men and 6% for women.
  • Beet greens: 37 mg per 1/2 cup, 9% of the DV for men and 12% for women.
  • Brussels sprouts 16 mg per 1/2 cup, 4% of the DV for men and 5% for women.
  • Cabbage: 9 mg per 1/2 cup, 2% of the DV for men and 3% for women.
  • Carrots: 12 mg per 1/2 cup, 3% of the DV for men and 4% for women.
  • Cauliflower: 15 mg per 1/2 cup, 4% of the DV for men and 5% for women.
  • Celery: 7mg per 1/2 cup, 2% of the DV for men and 2% for women.
  • Leeks: 14 mg per 1/2 cup, 3% of the DV for men and 4% for women.
  • Endive: 10 mg per 1/2 cup, 2% of the DV for men and 3% for women.

Magnesium Rich Fruits and Dry Fruits:

  • Coconut: 90 mg per cup, 21% DV of for men and 28% DV of for women.
  • Avocado: 58 mg of magnesium,14% of the daily value DV for men and 18% of the DV for women.
  • Figs: 50 mg per 1/2 cup, 12% of the DV for men and 16% of the DV for women
  • Papaya: 33 mg per medium fruit, 8% DV for men and 10% of DV for women
  • Bananas: 32 mg per medium fruit, 8% of the DV for men and 10% of the DV for women.
  • Butternut squash: 32 mg per 1/2 cup, 8% of the DV for men and 10% of the DV for women.
  • Raisins: 26 mg per 1/2 cup, 6% of the DV for men and 8% of the DV for women.
  • Dried apricots: 24 mg per 1/2 cup, 6% of the DV for men and 8% of the DV for women.
  • Honeydew melon: 16 mg per 1/2 cup, 4% of the daily value DV for men and 5% of the DV for women.
  • Dates: 15 mg per 1/2 cup, 4% of the DV for men and 5% of the DV for women.
  • Cantaloupe: 14 mg per 1/2 cup, 3% of the DV for men and 4% of the DV for women.
  • Oranges: 13 mg per medium fruit, 3% of the DV for men and 4% for women.
  • Grapefruit: 13 mg per half fruit, 3% of the DV for men and 4% of the DV for women.
  • Strawberries: 12 mg per 1/2 cup, 3% of the DV for men and 4% for women.
  • Watermelon: 11 mg per 1/2 cup, 3% of the DV for men and 3% for women.
  • Tomatoes: 11 mg per medium fruit, 3% DV for men and 3% for women.
  • Apples & Peaches: 9 mg per medium fruit, 2% of the DV for men and 3% for women.
  • Blueberries: 7 mg per 1/2 cup, 2% of the DV for men and 2% for women.

Mangesium Rich Legumes:

  • Chickpeas: 78 mg per 1/2 cup, 18% of the DV for men and 24% for women.
  • Black beans: 60 mg per 1/2 cup, 14% of the DV for men and 19% for women.
  • Peanuts: 49 mg per ounce, 12% of the DV for men and 15% for women.
  • Kidney beans: 35 mg per 1/2 cup, 8% of the DV for men and 11% for women.
  • Lentils: 36 mg per 1/2 cup, 9% of the DV for men and 11% for women.
  • Lima beans: 40 mg per 1/2 cup, 9% of the DV for men and 13% for women.
  • Navy beans: 48 mg per 1/2 cup, 12% of the DV for men and 15% for women.
  • Pinto beans: 43 mg per 1/2 cup, 10% of the DV for men and 13% for women.
  • Green Peas: 31 mg per 1/2 cup, 7% of the DV for men and 10% of the DV for women.

Magnesium Rich Whole Grains:

  • Wheat bran: 171 mg per oz, 15% of the DV for men and 19% for women.
  • Wheat germ: 103 mg per ounce, 25% of the DV for men and 32% for women.
  • Quinoa: 60 mg per 1/2 cup, 14% of the DV for men and 18% for women.
  • Brown rice: 42 mg per 1/2 cup, 10% of the DV for men and 13% for women.
  • Oatmeal: 30 mg per 1/2 cup, 7% of the DV for men and 9% of the DV for women.
  • White Rice: 10 mg per 1/2 cup, 2% of the DV for men and 3% for women.

Magnesium High Dairy:

  • Milk: 24-27 mg per cup, 6-7% of the DV for men, 8-9% for women.
  • Yogurt: 19-42 mg per ounce, 5-10% of the DV for men, 6-13% for women (varies based on yogurt type).
  • Parmesan Cheese: 11 mg per ounce, 3% of the DV for men and 4% for women.
  • Cottage Cheese: 18 mg per ounce, 4% of the DV for men and 6% for women.

Magnesium Rich Herbs & Spices:

  • Cumin: 22 mg per tablespoon, 5% of the DV for men and 7% for women.
  • Dried, ground tarragon: 17 mg per Tbsp, 4% of the DV for men and 5% for women.
  • Coriander seeds: 17 mg per Tbsp, 4% of the DV for men and 5% for women.
  • Dried spearmint: 10 mg per Tbsp, 2% of the DV for men and 3% for women.
  • Garlic: 3 mg per clove, 1% of the DV for men and 2% for women.

Magnesium High Lean Meats:

  • Pork: 22 mg per 3 ounces, 5% of the DV for men and 7% for women.
  • Beef: 22 mg per 3 ounces, 5% of the DV for men and 7% for women.
  • Turkey: 26 mg per 3 ounces, 6% of the DV for men and 8% for women.
  • Chicken: 22 mg per 3 ounces, 5% of the DV for men and 7% for women.

Magnesium Rich Seafood & Fish:

  • Mackerel: 82 mg per 3 ounces, 20% of the DV for men and 25% for women. 
  • Halibut: 24 mg per 3 ounces, 6% of the Daily Value (DV) for men and 8% for women.
  • Salmon: 29 mg per 3 ounces, 7% of the Daily Value (DV) for men and 9% for women.
  • Scallops: 32 mg per 3 ounces, 8% of the DV for men and 10% for women.
  • Shrimp: 39mg per 3.5 ounces, representing 9% of the DV for men and 12% for women.
  • Tuna: 37mg per 3 ounces, representing 9% of the DV for men and 12% for women.
  • Clams: 15mg per 3 ounces, representing 4% of the DV for men and 5% for women.

Magnesium High Special Foods:

  • Tempeh: 81mg per 100 grams, representing 20% of the Daily Value (DV) for men and 26% for women.
  • Bread, whole wheat: Serving Size 2 slices, 46 mg, 11% of the DV for men and 14% for women
  • Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg, 12% of the DV for men and 15% for women
  • Tofu: Serving Size 1/2 cup, 37 mg, 9% of the DV for men and 11% for women
  • Dark Chocolate (70% cacao): Serving Size 1 ounce, 64 mg, 15% of the DV for men and 20% for women
  • Soymilk, plain or vanilla: Serving Size 1 cup, 61 mg, 15% of the DV for men and 19% for women
  • Tempeh: 81mg per 100 grams, 20% of the DV for men and 26% for women.
  • Cacao nibs: Serving Size 14gms 48 mg, 23% of the DV for men and 29% for women
  • Cacao powder: Serving Size 2 tablespoons, 54 mg, 20% of the DV for men and 25% for women

Yes! there are 103 magnesium high foods sources listed, 3 foods are bonus for you, to boost up your health (Yes, we care for you).

Magnesium Supplements and Dosage Recommendations

While it’s ideal to obtain magnesium through a well-balanced diet, supplements can be a valuable tool for individuals who struggle to meet their daily requirements. Study finds supplements could ease PMS, mood issues, and more in women. but the magic lies in personalization. 

According to the Study report published by the Council for Responsible Nutrition – Magnesium deficiency is linked to an increased risk of CAD. daily magnesium intake at recommended levels (400mg) can reduce the risk of a CAD event by 5.34% in the USA.

Magnesium supplements come in various forms, such as magnesium citrate, magnesium glycinate, and magnesium oxide. Each form has its own absorption rate and benefits, so it’s essential to choose the right one based on individual needs.

Dosage recommendations for magnesium supplements depend on factors like age, sex, and health conditions. It is advisable to consult with a healthcare professional to determine the appropriate dosage for specific needs. Starting with a low dose and gradually increasing it can help minimize any potential digestive discomfort that may occur with higher doses.

The Magnesium High Food Sources - Roadmap to a Vibrant Life

Understanding the various roles magnesium plays in the body is essential for ensuring optimal health and well-being. From bone health to cardiovascular function, nerve transmission to sleep quality, magnesium is involved in a multitude of critical processes. While it’s ideal to obtain magnesium through a balanced diet, (We got you covered with 100+3 bonus magnesium high food sources) supplements can be beneficial for individuals who struggle to meet their daily requirements.

If you experience symptoms of magnesium deficiency or are looking to optimize your overall health, consider incorporating magnesium-rich foods or supplements into your routine. However, it’s essential to consult with a healthcare professional to determine the appropriate dosage and form of magnesium for your specific needs.

Remember, maintaining optimal magnesium levels is a key factor in supporting your body’s various functions. By giving magnesium the attention it deserves, you can take a significant step towards achieving and maintaining overall wellness.

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