9 Foods High in Magnesium That Are Super Healthy | Magnesium Deficiency Treatment

Magnesium deficiency is a self-explanatory word. When your body does not get its required amount of Magnesium, you are magnesium deficient. Magnesium in our body is required for proper brain functioning. It is s gatekeeper for N-methyl-D-aspartate receptors of our brain which have crucial functions. Another function of magnesium is that it keeps your heart rate in control. The antagonistic movement of magnesium and calcium is important for maintaining a healthy heartbeat.

In muscle contraction, a similar method is employed. Magnesium counters the activity of calcium which causes muscles to relax after contraction. Yet another important function of magnesium is that it plays an essential role in glucose homeostasis. Insulin receptors need Magnesium ions to effectively use insulin. This lowers blood sugar levels. Mg also acts as a cofactor. A cofactor is important to change an Apo enzyme into its active form the holoenzyme.

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Mg works as a cofactor for more than 300 different biochemical reactions. These reactions range from blood pressure regulation, nerve functioning, biomolecule synthesis, etc. Metabolic cycles such as glycolysis etc. also require Mg. It is a structural component of bones as well. DNA and RNA also require Mg for their synthesis. Glutathione also requires Magnesium for its production. We cannot name all the functions that Mg performs in our body as the list would be too long. Needless to say, Magnesium is responsible for so many body processes that if not taken properly, we might face consequences. Now here arises a question “How much Magnesium is required to be taken in diet?” Following are the adequate daily intake requirements:

• Adult males should take 400 to 420 mg of Mg daily.
• Adult females should take 310 to 320 mg of Mg daily. Lactating females have the same daily requirement.
• Pregnant women need 350 to 360 milligrams of Magnesium daily.

If these requirements are not met, Magnesium deficiency can cause harm to your health. The diseases that are associated with Mg deficiency include Kidney malfunctioning, gastrointestinal disorders, alcoholism, type 2 diabetes, etc.  You can check your magnesium levels through a simple blood test called “total serum magnesium test”. By knowing your Magnesium level you can then evaluate your diet plan or consult a doctor to help you choose one.

According to a study, more than 70% of the US population is not taking a sufficient amount of Magnesium. This makes them more vulnerable to having a Magnesium deficiency. Although supplements are available to treat this, it would be better if one recovers through taking Mg in the diet. Following are the foods which are high in Magnesium:

• Nuts

Sounds tasty right? Along with a great taste, nuts contain a high level of Magnesium. If you don’t like them as a snack, you can also add roasted nuts to your food to enhance flavor and nutrition. Nuts come in different types and each has a different amount of Mg. Below is the data that shows which types of nuts have more Magnesium in them:

• Almonds: Almonds contain almost 80 mg of Mg per ounce of them. This makes up about 20 percent of daily diary intake of Magnesium.
• Peanuts: Peanuts contain 70 mg of Mg per one ounce. This equals roughly 12 percent of Magnesium’s daily dietary requirement.
• Cashews: Cashews contain 72 mg of Mg in them making up of 18 percent Magnesium’s daily requirement.
• Pumpkin seeds: Pumpkin seeds contain a whopping 150 mg of Magnesium in them. Almost 37 percent of the daily Mg requirement can be fulfilled by one ounce of roasted pumpkin seeds.
• Brazil nuts: Brazil nuts are another source of Magnesium. They count for 26 percent of the daily requirement.
• Walnuts and Hazelnuts: These both tie when it comes to Magnesium richness. They both can provide about 11 percent of the recommended daily allowance of Mg.
• Pistachios: Who doesn’t like pistachios? Besides their unforgettable flavor, they also provide 8 percent of the daily allowance.

• Legumes

Legumes belong to the Leguminosae family of plants. They are rich in many nutrients thus eating them can prove very beneficial for health. They have high Magnesium content which is why we can use them to treat Magnesium deficiency. Different kinds of legumes have a different amount of Mg in them. Following is the data provided by the United States Department of Agriculture (USDA):

• 100 grams of green peas contain 30 mg of Magnesium.
• 100 grams of boiled lentils contain 36 mg of Magnesium.
• 100 grams of peanuts contain 168 mg of Magnesium.
• 100 grams of raw pinto beans have 176 mg of Magnesium.
• 1 cup of black beans has 120 mg of Magnesium.
• 1 cup of Edamame contains 100 mg of Mg.
• 1 cup of Lima beans contains 80 mg of Magnesium.

This data proves the nutritional value of legumes. It gives us an option of adding legumes to our diet in order to meet the Magnesium dietary intake requirements.

• Dairy products

We have to include different dairy products in our diet to improve our lifestyle by staying healthy. Although the amount of Mg in dairy products might not seem as good as the above-mentioned items, still it can be a good alternative to medication and supplements. According to USDA:

• 100 grams of cheddar cheese has 28 mg of Magnesium.
• Condensed milk can give around 26 mg of Magnesium per 100 grams of it.
• Nonfat Greek yogurt and whipped cream both have similar Magnesium content. They have 11 mg of Mg per 100 grams of them.

Including different dairy products in your diet would be a great choice as they come up with multiple other benefits as well. They have a high nutrition value and thus can be used to treat magnesium deficiency in individuals.

• Fruits rich in Magnesium

Fruits are always a healthy eating option. Their nutritious value cannot be denied. As per the topic of our concern now, some of them are also high in Magnesium content. Following are the amounts of magnesium in different fruits:

• Tomatoes have 23mg / 100g.
• Raspberries have 22mg / 100g.
• Pineapple has 17mg / 100g.
• Lychee has 18mg / 100g.
• Blackberries have 17mg / 100g.
• Bananas have 29mg / 100g.
• Apricots have 12mg / 100g.
• Cherries, oranges, pumpkins, and grapefruits have 10mg / 100g each.
• Mangoes have 11mg / 100g.
• Water melons have 11mg / 100g.
• Avocado has 29mg / 100g.

Similar to the dairy products this might seem that these are very minute quantities. But by adding these fruits into your diet, you are going to take the first step towards the fulfillment of your Mg requirements. Some people don’t like legumes, nuts, or dairy products, but many do like fruits. In case they don’t like a certain kind of fruit, they can always opt to choose one of their preference.

• Vegetables rich in Magnesium

If you don’t have a diet plan which includes healthy vegetables in it you’re doing yourself wrong. Vegetables have health benefits beyond our thinking. They are very important sources of nutrients which of course include magnesium. Although each vegetable counts for its own special benefits some of them stand out even more. Here are some vegetables listed with their Magnesium content:

• Spinach: This green leafy vegetable contains 48mg of Magnesium per 100 grams of it.
• Corn: Coming right below spinach is the all-time favorite corn. It contains 45mg of Mg per 100 grams.
• Olives, artichoke, and potatoes are similar when it comes to Magnesium. All of them have 22mg / 100 grams.
• Brussels sprouts and broccoli have 20mg / 100g and 18mg / 100g of Magnesium respectively.
• Peas contain 13mg / 100g.
• Cabbage and cauliflower have 12mg of magnesium per 100 grams of themselves.
• Red paprika, Radishes, Green paprika, and Chicory all contain 11mg / 100g of Magnesium.
• Asparagus, Cucumber, Leek, and Pickles all have 10mg / 100g.

Remember one thing! Sometimes we cook vegetables to the extent that they lose their nutritional value. So it is better if you eat them cooked but not overcooked. Let them sustain their nutrients, this will affect your health positively.

• Chocolate

Yes! You read it right. Chocolate is an important source of Magnesium. With its flavorful goodness, it is also rich in Magnesium. You will be shocked to know about the amount of Mg in each type of chocolate. Following is the list of Mg content in different chocolates, this list is made in accordance with the data provided by the United States Department of Agriculture (USDA):

• Dark chocolate takes the lead by having 146 mg of Magnesium per 100 grams.
• Mars snack food US snickers bar is said to contain 72 mg of Mg per 100 grams of it.
• Then come M&M’s peanut chocolate candies which have 69 mg of Magnesium per their 100 grams mass.
• Milk chocolate contains 63 mg of Magnesium per 100 grams.
• “3 musketeers” contains 29 mg / 100g.
• And lastly white chocolate has 12 mg / 100g.

If you love chocolates, then it would be the best Magnesium deficiency treatment for you. NO need to take those bitter-tasting medicines or syrups with a bad aftertaste. Now, you can just have a bar of chocolate as your medication.

• Fish

Fish is an important dietary source. It is rich in fat, cholesterol, Vitamin V-12, Phosphorus, Selenium, Protein, and omega-3. Along with these nutrients, several types of fish are also rich in Magnesium. Just like others, the amount varies from fish to fish. Here is the data of fish types and amount of Mg they have:

• Chinook salmon has 122 mg of Magnesium per 100g.
• Sablefish has 71 mg of Magnesium.
• Skipjack tuna has 44 mg of Magnesium per 100g.
• Cooked carp contains around 38 milligrams of Magnesium per 100 grams of it.
• Cooked snapper has 37 mg / 100g.
• Cooked swordfish has 35 mg of Magnesium in 100 grams of its mass.
• 100 grams of cooked tilapia have 34 mg of Magnesium.
• Raw snapper and pink salmon have 32 mg / 100g.
• Mahi Mahi fish has 30 mg / 100 grams.
• Raw pike has 31 mg / 100g.

These amounts prove that by eating certain types of fish, you can overcome magnesium deficiency. And additionally, there are other benefits of fish as well which can boost your health.

Conclusion

The importance of magnesium cannot be ignored, it has effects on almost every organ of the body. We can keep the amount of Magnesium in control by eating food that fulfills the daily requirement of Mg. Lower Magnesium levels can lead to numbness, depression, muscle cramps, anxiety, high blood pressure, discomfort in pregnancy, low energy, etc.

Whereas high Magnesium level doesn’t seem to have any bad effects on health. In the case of hyper Magnesium toxicity, our body filters less amount of Magnesium to be passed in the urine. This sustains more amount of Mg in the body.

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Instead of using supplements that increase the level of Mg in the body, it is better to reside in options like changing your diet. Above mentioned are 7 different food options that you can take. If you don’t like something from them, leave it and try other items. You have so many things to choose from, make your decision about what will you eat daily. Ensure that it meets all the dietary requirements. Changing your lifestyle might be something your body is demanding. Avoid eating food items that provide near to no goodness. Those are just there to distract you from having a healthy body. Don’t let them do this. Have a grip on your selves and choose wisely, “What do you want?” Either you want a healthy life where you will eat according to the demand of your body or you want anxiety, depression, and other ailments to haunt you while you eat your favorite junk food. The choice is yours!