Magnesium Rich Foods
A Quick Guide to Magnesium Rich Foods
Producing energy, assisting in efficient muscle operation and helping with protein and enzyme functions in the body; all of these and more are benefits in consuming magnesium rich foods. All in all, magnesium, as the fourth most plentiful mineral in the body, is essential for human health.
The daily requirements for magnesium differ for women and men, and also for age groups, but one thing is for sure: the majority of people do not fulfill their body’s daily need for the mineral. Magnesium rich foods, when eaten in the proper quantities, can provide all of the daily requirements without the need to invest in supplements.
How can people know if their bodies are deficient in this important mineral? Some of the symptoms associated with magnesium deficiency are muscle weakness, heart arrhythmia, fast heart rate, imbalanced blood sugar levels, headaches and elevated blood pressure. Within our bodies, most of the magnesium in the system is found in the bone structure, but 25% is in the muscular system, cells and body fluids. Minerals are not naturally made in the human body; therefore, being sure to eat plenty of magnesium rich foods will prevent deficiencies and the symptoms from occurring.
There are wide choices of magnesium rich foods to choose from to ensure adequate daily intake of the mineral. Some foods that contain the highest amount in magnesium are spinach and seeds of pumpkin and squash. One cup of spinach delivers a whopping 157 mg of this vital mineral, while pumpkin and squash seeds bring 151 mg in just 1 oz. Considering that for adult women, the daily requirement for magnesium is 310 mg and adult men 400 mg, it should be obvious how easy it is to maintain a body’s levels through consuming magnesium rich foods.
Eating spinach and seeds may grow monotonous on a day to day basis, but there are many other options for magnesium rich foods that can help to maintain levels. Some of the best alternatives include:
Magnesium Rich Food Mg / Serving
Halibut 170 / ½ filet
Black Beans 120 / 1 cup
Frozen Okra 94 / 1 cup
Raw Plantain 66 / 1 medium
Peanuts 64 / 1 ounce
Most people should find it quite easy to fit one or more of these foods into their diet every day. Doing so will not only provide an enjoyable eating experience, but also ensure that plenty of magnesium rich foods are being incorporated into the diet, and enabling the body to function properly.
It’s a wonderful thing to be able to combine great eating and great health. By consuming magnesium rich foods such as those shown above, the body is able to provide the energy needed for daily operation, relax muscles and many other metabolic functions we need.