Diet and Nutrition

Magnesium-Rich Foods

Written by
Dr. Lochana
and medically reviewed by Dr. Shakti Mishra

Published on May 21, 2020   -  4 min read

Abstract

Abstract

Magnesium is a mineral that is needed for various functions in our body. Read the article to know about magnesium deficiency, sources of magnesium, and more.

Magnesium-Rich Foods

Magnesium is one of the minerals essential in our body for various functions. It is present in bone and the third most mineral that is found in teeth out of which the dentin contains more magnesium than enamel. It plays an important role in maintaining the homeostasis of calcium and also helps in the prevention of skeletal abnormalities. It also has actions in various enzymatic reactions along with maintenance of muscle integrity. The daily requirement of magnesium is 240 mg per day for a 9-year-old to 420 mg per day for men.

It can lead to various hypo and hyper states. Though it is difficult to get excess magnesium from daily food, this can happen in people taking supplements.

What Are the Symptoms Seen During Magnesium Deficiency?

Although magnesium deficiency is a rare condition, it is important to know the symptoms that are seen during decreased levels of magnesium. Following symptoms can be experienced during magnesium deficiency:

1. Nausea or vomiting.

2. Fatigue.

3. Loss of appetite.

4. Heart rhythms can become abnormal.

5. Numbness or tingling sensation.

6. Contraction of muscles or muscular cramps.

7. Weakness.

What Causes Magnesium Deficiency?

As mentioned, it is rare to happen, certain health conditions can contribute to decreased magnesium level in the body, which are as follows:

1. Certain diseases or conditions of the gastrointestinal tract like Crohn’s disease, celiac disease, irritable bowel syndrome, etc.

2. Diabetes.

3. Viral infection of the stomach causing diarrhea and vomiting.

4. Diseases or disorders of the kidney.

Also, certain habits or personal lifestyle like increased alcohol consumption or caffeine consumption on a regular basis can alter the magnesium levels in the body.

Can Excess Intake Cause Any Side-Effects?

Yes, taking or consumption of high levels of magnesium can also cause some serious side-effects. Studies have shown that magnesium toxicity can lead to failure of kidney or renal function can be impaired. This can also lead to diarrhea, nausea, and cramps in the abdomen, and finally, a very high increase in the magnesium levels can lead to cardiac arrest.

Usually, a high dose of magnesium can be utilized as a laxative like milk of magnesia.

What Are the Sources of Magnesium?

Magnesium is seen or obtained naturally in various foods and some of the best sources of magnesium are mentioned below.

1. Dark Chocolate - As we all know that it is the food that makes you happy along with being delicious. It has phenylethylamine, which is responsible for endorphins release, also known as neurotransmitters that make you feel good. The amount of magnesium present in dark chocolate is 228 mg per 100 mg of chocolate.

2. White Beans - This has folate along with magnesium and is also fibrous. The amount of magnesium content in 100 grams of white beans is 190 mg.

3. Black Beans - It is a vegetarian staple and contains high levels of protein and has very less content of fat and cholesterol. Also, it has high levels of magnesium. 100 grams of black beans contain 171 mg of magnesium.

4. Pumpkin and Squash Seeds - They are a very good source of nutritious snacks. They contain high levels of magnesium. 1 ounce which is approximately equivalent to 142 seeds consists of 168 mg of magnesium.

5. Spinach - Cooked spinach is known to be a good source of magnesium. The amount of magnesium present in spinach is 87 mg per 100 mg of spinach.

6. Almonds - It is a dry fruit with low-calories. Also, they are beneficial in the building of bone as it contains calcium and magnesium. 1 ounce of almonds has 76.5 mg of magnesium.

7. Cashews - Another nut or dry fruit is known to be rich in magnesium. But, they are also high in carbohydrates but they are equally nutritious. Also, they are known to be a good source of certain vitamins like vitamin E, K, and B6, along with containing potassium and iron. One ounce of cashews equates to 73.7 mg of magnesium.

8. Avocados - It is nutritious as well as delicious and has magnesium content in it along with potassium, vitamin B and K. A medium-sized avocado contains 58 mg of magnesium.

9. Legumes - They belong to a group of plants that have high amounts of nutrients like beans, chickpeas, etc. They are known to be a rich source of magnesium also. Along with this, they are also a good source of potassium and iron. They account as an important source of proteins for vegetarians.

10. Whole Grains - Grains involve certain cereals, wheat, barley, etc. One ounce of dry buckwheat can provide almost 16% of the daily required magnesium level.

11. Fish - Certain fishes like fatty fishes are a very good source of magnesium. Studies have shown that increased intake of fatty fish is related to a decrease in the risk of many chronic diseases or conditions, especially diseases of the heart.

12. Fruits - Certain fruits like bananas also account for a good source of magnesium. They are also a very good source of potassium. One large size banana can account for 37 mg of magnesium which is almost 9% of the required quantity.

13. Green Leafy Vegetables - Apart from spinach, certain other green leafy vegetables are also a good source of magnesium. These include turnip greens, kale, mustard greens, etc. Along with providing magnesium, they are also known to be a good source of iron, manganese, and certain vitamins like vitamin A, C, and K.

Magnesium is one of the essential nutrients in the diet and needs to be taken adequately in order to maintain the proper functioning of the body. Everyone should be aware of the symptoms associated with decreased and increased intake of magnesium.

To know the best sources of magnesium for both vegetarians and non-vegetarians. With the help of an online medical platform, it has become easy to consult a physician at the ease of home, anytime in order to clear your doubts. You can use these platforms to ask your questions regarding magnesium's sources.

Last reviewed at:
21 May 2020  -  4 min read

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