13 Foods High in Magnesium and Why We Should Get Enough of it

By now it’s not news to us that magnesium is an essential mineral that does great justice to our body. From contributing to energy production to promoting protein synthesis in the muscles, research proves that magnesium is involved in more than 600 enzymatic reactions making it a quintessential mineral in supporting our overall well-being. But when life throws too much onto our plates, we often ignore to feed our body with foods high in magnesium. Even though it may sometimes be hard to put down that pizza and pick up a bowl of magnesium-rich spinach salad, the following 13 foods can do the trick by adding lots of flavor to the mix. Let’s take a closer look!

Let’s Talk… Magnesium!

As we head straightforward to discover which 13 foods are high in magnesium, we probably should learn a bit about the mineral’s rich nutritional profile. What exactly is magnesium? Next to potassium and calcium, magnesium is one of the most abundant and essential minerals in our body. Even though most of us are aware of calcium’s importance for our health, we are ignorant about the parallel and sometimes even more crucial role of magnesium in our body.

Along with other minerals, magnesium is utilized by our body in the form of ions and this way it’s being circulated through our body using blood cells as its vessels. At this point, blood cells use magnesium to perform numerous functions, from producing energy to generating hormones. But, all good things must come to an end. Once magnesium reaches the liver, it’s being filtered and excreted on a regular basis.

Although our bones are stocked with the mineral and can be accessed for future use, experts recommend we’d better resort to natural sources to keep up with our daily magnesium needs. Overthrowing magnesium’s concentration in bones may lead to calcium release into the bloodstream. In its turn, this effect results in bone conditions such as osteoporosis or osteomalacia (soft bones).

7 Ways Magnesium Benefits The Human Body

Being that magnesium is one of the most abundant minerals in the human body and partakes in numerous functions along with other variables, researchers have a hard time narrowing down the possible effects of this mineral when it comes to certain conditions. However, they have managed to come down with the following 7 ways in which sufficient magnesium protects your health.

  • Cardiovascular Health (Hypertension, Stroke, Arrhythmia)

Science has spoken! According to one recent study, oral magnesium administration has the power to improve conditions related to your cardiovascular health. Between coronary heart disease, hypertension, and ventricular hypertrophy, proper magnesium intake can treat and even prevent heart problems.

  • Migraines

Even though migraine sufferers are often aware of the triggers to their discomfort, relief may be harder to pinpoint. But, could the secret to fewer or milder migraines be as simple as getting enough magnesium? A growing body of studies claims that magnesium deficiency may be associated with recurring headaches by negatively affecting the release as well as the synthesis of numerous neurotransmitters.

At the same time, one particular study proves that administering magnesium orally is guaranteed to relieve migraine sufferers from their symptoms. That occurs because hitting the breaks on the neurotransmitters’ downward spiral due to lack of magnesium.

  • Alzheimer’s Disease

Apart from preventing and treating migraines, sufficient magnesium is rumored to avoid the development of Alzheimer’s disease. By profoundly damaging the connections between brain tissues for memory and learning, this degenerative disease is also known for demonstrating significantly low levels of brain magnesium. With that in mind, researchers proved that administrating Alzheimer’s patients with magnesium has a reversive effect in their brain impairment.

  • Bacterial Infections

Practically every facet of your health is affected by invisible alien ecosystems which you’ve probably never given much thought to. However, these ecosystems, also known as bacteria, can significantly affect your health and not in a right way. From a cough and ear infections to vaginitis, bacteria can cause all sorts of infections making your life uncomfortable.

Luckily, one study proves that magnesium is one way to solve bacteria-borne health issues. This scientific discovery is truly groundbreaking as magnesium can be found in numerous foods (check below) and is a way cheaper approach than antibiotics.

  • Diabetes

Here is a not so fun fact: Hypomagnesemia is a common trait of patients who have diabetes. In other words, diabetes is linked to low levels of magnesium. In an attempt to prevent or even reverse diabetes, scientists examined the potential of magnesium supplementation for the human body. Even though further research is necessary, one study suggests that eating foods high in magnesium can improve insulin sensitivity.

  • Bone Health

Milk (Calcium) is the first thing we think of when we talk bone health. But, is this our only way to boost our bone health? Thankfully, no! Research proves that magnesium is yet another contributor to bone health along with calcium. As a result, eating foods high in magnesium is a cost-effective way to prevent bone-related conditions such as osteoporosis and osteopenia.

  • Premenstrual Syndrome (PMS)

Even though it’s often cornered, PMS is an issue that affects a large part of the female population and often leads to a considerable amount of discomfort. However, research proves that magnesium can be a powerful ally in dealing with PMS symptoms. Foods which are naturally high in magnesium is a great alternative to women who can’t physically afford to take any chemical drugs to resolve the issue.

13 Foods Naturally High In Magnesium

Despite its association with numerous health benefits, magnesium intake is at an all-time low. Most people fail to meet the recommended daily intake mostly due to poor nutrition habits. However, the 13 following foods not only are high in magnesium, but they also taste great. Ready to get the munchies on?

  1. Pumpkin Seeds

Although pumpkins seem spooky in their Jack-o-lantern form, don’t let them fool you. This bonafide superfood comes with a hidden magnesium treasure. Think pumpkin seeds! Loaded with antioxidants and other beneficial nutrients, pumpkin seeds are a rich source of magnesium which can complement your diet in the tastiest way possible.

2. Quinoa

Known for its nutty and mild flavor and a texture that resembles that of rice, quinoa is indeed a superfood with a nutritional makeup like no other. Along with its lysine-dense nature, quinoa is also quite a delicious source of magnesium. Even NASA recommends this superfood for astronauts to feed on during long-term missions.

3. Spinach

It’s not easy being green, but spinach makes it seem so effortless. This nutrient-dense leafy green easily makes it into the list of nature’s most potent foods. Every forkful of spinach is known to carry lots of health benefits, from immunity boosting to preventing bone loss. But, the most significant quality of spinach has to do with its high content of magnesium. However, make sure you cook those leaves first to kill any bacteria and neutralize any contaminants.

4. Almonds

When the mood for something greasy or extra sweet strikes, it’s easy to reach for that bag of chips or a candy bar. However, if you want a magnesium-rich alternative, almonds are a great place to start. Also high in protein and fiber, almonds come with lots of benefits despite their small size. Here is something to go nuts over!

5. Soybeans

Native to Southeast Asia, soybeans are nutritional powerhouses. Apart from being a food rich in magnesium, soybeans are also known for containing a variety of other nutrients such as vitamins and fiber. Fermented soybeans, in particular, otherwise known as Natto, are popular for being the best source of vitamin K2, which according to one study is vital for optimal bone health.

6. Black Beans

Popular for their digestive-friendly profile, black beans are yet another rich source of magnesium. What is more, black beans have the power to stretch a small portion of meat into a well-balanced meal. Ready to indulge in the meal of a lifetime?

7. Dark Chocolate

As if you needed another reason to munch on chocolate, this delicious sweet treat is also a natural source of magnesium. Let’s not also forget that, apart from its rich magnesium content, dark chocolate is also packed with antioxidants that boost your overall health. When paired with fruit, you are in for a decadent magnesium-rich dessert.

8. Tuna

Also known as chicken of the sea, tuna is one of those treats that you keep buried deep in your pantry but tastes great when all else fails. Luckily, tuna also succeeds in delivering top-notch nutrients straight to your plate. Between its high content in protein and omega-3 fatty acids, tuna is a favorite source of magnesium. Long story short, tuna is a worthy addition to your weekly recipe rotation.

9. Avocado

From keeping cholesterol at bay to alleviating arthritis, avocados are one way of nature telling you that you got the upper hand at the end of your fingertips. But, this is just the beginning. Avocados are a rich source of magnesium making it an ideal candidate for those of you who want to boost their overall health.

10. Banana

Even though bananas are mostly known for their potassium content, they are also rich in magnesium. If we throw fiber and lots of vitamin C in the mix, then you are in for a major boost of health-friendly nutrients.

11. Brown Rice

By now you probably know that whole food is one of the healthiest foods you can eat. However, there is one particular whole food that stands out. We’re talking about brown rice. From its high fiber and selenium content to being a food high in magnesium, brown rice should turn into a staple in your diet.

12. Yogurt

A quick look at the nutrition label of yogurt is all it takes to mark its redeeming qualities. However, in addition to significant amounts of protein, fiber, and calcium, yogurt is also a potent source of magnesium. To add up on the magnesium intake, you can always add fruit such as bananas and figs. Which brings us to…

13. Fig

Last but certainly not least, here is a sweet and super tasty way to load up your magnesium levels. Especially in their dried form, figs are a great snack to not only help you get through the day energy-wise but also stock your magnesium stores.

The Final Verdict

Even though your body is ample in magnesium, it doesn’t mean that you should neglect your daily needs and opt for other foods. Now and then, make sure you include these 13 magnesium-rich foods in your diet and let your body take it from there.