Magnesium Rich Diet

Magnesium is a mineral found in abundance in the human body. It is required in order to let the body carry out its functions well. As you know, there are a lot of biochemical reactions taking place in our body, throughout the day. Magnesium plays an important role in about 300 such biochemical reactions in our body. Apart from this, about 50 percent of the total magnesium in our body is present in our bones, and helps us in maintaining proper physical structure. Magnesium helps in regulating the nerves in our body and also helps in activating various muscles in the body. A deficiency in magnesium is harmful to the normal functioning of our body. Hence, the need for diet rich in magnesium. Let us look at which foods are rich in magnesium, that can be included in daily diet, in order to meet the daily magnesium requirement.

Green leafy vegetables have chlorophyll molecule, which gives them their green color. There is a lot of magnesium present in the center of this molecule. Hence, green leafy vegetables like spinach are great sources of magnesium. While cooking green vegetables, however, care has to be taken to ensure that vegetables are never to be overcooked. Overcooked vegetables are not only deficient in magnesium but are also less in other nutrients. Nuts and legumes are next in the magnesium rich foods list. Whole grains are also an excellent source of magnesium. However, when these are refined and made into white flour, they lose all their magnesium. Hence, while choosing breads too, whole wheat or multi-grain breads are a better choice. Nuts like walnuts, peanuts, almonds, cashews are good sources of magnesium. A handful of nuts, twice or thrice a week, are sufficient to satisfy the magnesium requirements. Include nuts as snacks in your diet, in order to make it rich in magnesium. However, ensure that there is no magnesium overdose by consuming too many foods. Let us now look at some foods which are high in magnesium.

• Walnuts
• Pine Nuts
• Oatmeal
• Beetroot
• Whole Grains
• Peanuts
• Bananas
• Baked Potato
• Celery
• Cocoa
• Cumin Seeds
• Spinach
• Fennel Seeds
• Mustard Seeds
• Barn Cereals
• Molasses
• Milk
• Kidney Beans
• Soybeans

Required Daily Value of Magnesium

Foods Rich in Magnesium
Foods	Serving Size	Magnesium (mg)	Daily Value
Halibut	3 ounces	170	20%
Soy Milk	1 cup	47	20%
Tofu	1 cup	40	10%
Whole Milk	1 cup	25	7%
Raisins	½ cup	25	7%
Broccoli	1 cup	22	5%
Kidney Beans	1 cup	70	18%
Cooked Soybeans	1 cup	125	35%
Brown Rice	1 cup	80	20%
Cooked Spinach	1 cup	160	40%

It is important to note that those foods that provide 75% or more, than the Daily Value requirement are excellent sources of magnesium; those that provide 50% or more, and less than 75% are very good sources. While those that provide less than 50%, and more than 25% are good sources. However, all those below 25% fall in the category of foods that are not rich in magnesium. As mentioned earlier, it is necessary to have a healthy magnesium rich diet, so as to avoid low magnesium levels. The average daily recommended value of magnesium is 400 mg. It is necessary to include most of these above mentioned foods containing magnesium daily, in order to meet this requirement.

It is necessary to incorporate magnesium in diet, as magnesium helps in reducing the chances of suffering from asthma, diabetes, hearing loss, heart failure, osteoporosis, migraine headache, premenstrual syndrome and high blood pressure. As mentioned above, strengthening of bones and muscles is also a major magnesium health benefit.

Apart from the aforementioned list of magnesium rich foods, there are several other foods that can be included in order to make your diet rich in magnesium. However, if you are unable to get the daily value needed, you may need to take magnesium supplements after proper consultations with your physician. It is necessary to take the physician's advise in order to avoid magnesium supplements side effects. On a final note, this is an essential mineral needed by the body and should be included in the daily diet.