Magnesium is involved in almost every process of the body. During the regulation of insulin levels, during metabolism, during the work of the brain, in each process body requires magnesium. Therefore, its importance for normal human life is undeniable. In addition to vitamins and supplements, the body gets magnesium from the foods that we eat.
With a lack of this useful trace element in a person, the risk of developing various dangerous diseases increases. These include problems with the heart, nervous system, and blood circulation. Most of the magnesium is present in the bones. This useful mineral exists naturally. It is in fourth place in importance and necessity for the body.
Causes Of Magnesium Deficiency
There are several factors that lead to hypomagnesemia. Among them, the top ones are as follow:
- Excessive Sweating:Magnesium gets mixed with sweat and gets out of the body along with the sweat. There can be multiple reasons for excessive sweating; menopause is one of them.
- Alcohol Abuse:It is no surprise that consumption of alcohol hinders the absorption of magnesium in the body.
- Diarrhea:During this problem, the amount of this necessary mineral gets released.
- Medication:There are several medications that destroy minerals such as magnesium from the body.
In order to avoid the deficiency of magnesium from the body, a person should give up on all bad habits. This becomes easier when you do it with your partner. When you have enough support from your spouse or family, you get the motivation to become better.
For example, couples who have addiction problems should look for an alcohol rehab center for couples instead of going for individual treatments.
10 Foods That Are Rich In Magnesium
Let’s list the foods that are rich in magnesium.
1- Dark Chocolate
It helps to enrich the diet not only with magnesium but also with manganese, copper, iron, and other beneficial substances. In addition, few people would refuse such a delicacy. However, you should not overuse its amount. It is enough to eat no more than two squares a day. Chocolate also contains many antioxidants that fight free radicals.
These radicals protect the body from various dangerous diseases, including age-related ones. Moreover, dark chocolates have antioxidant properties. For patients with gut and heart problems, it is quite beneficial.
Don’t skip snacks between meals; just make your snacks healthy. Instead of sugary sweets and unhealthy chips, you should look at healthier foods like blackberries. Not only does it taste sweet and delicious, but it is also rich in antioxidants and magnesium.
Blackberries can help lower bad cholesterol levels as well as strengthen teeth and bones. You can add these nutritious berries to your morning oatmeal for an amazing taste and healthier breakfast.
Okra seeds are one of the incredible foods that are very high in magnesium. A small cup of okra contains 60 mg of this mineral. In addition, it contains iron, vitamins B6, C, and vitamin A. This amazing vegetable prevents the alkalization of the body and strengthens the human immune system. Therefore, if you are deficient in magnesium, include this plant in your diet.
Legumes are rich in vegetable protein and magnesium. One small cup of lentils contains about 85 mg of magnesium, which is 20% of the recommended daily value. You can make a very tasty and healthy soup with lentils or beans. Anyone can eat it because of its delicious taste, meat-eaters and vegetarians alike. Legumes, beans, peas, and chickpeas are very rich in magnesium.
Many people love nuts, and this is not surprising, because they are very tasty and nutritious. But they are also very useful. For example, a 28g serving of cashews is enough to get 20% of the recommended daily amount of magnesium.
Overall, nuts are a good source of healthy fat and fiber and help lower cholesterol levels in the body. Almonds, cashews, and Brazil nuts contain the highest amounts of magnesium. We recommend that you should eat a handful of these nuts daily.
These fruits are among the best magnesium-rich foods. Bananas are also rich in potassium, vitamin C, and beneficial antioxidants. It helps to lower blood pressure and bad cholesterol. Just one banana can saturate the body with magnesium for at least 10% of the daily value. This product is just perfect as a healthy snack whenever you feel hungry throughout the day.
This special fruit is now widely available and is used to prepare many different types of dishes. Avocados are rich in magnesium in addition to their popularity and versatility.
One medium-sized fruit is enough to replenish the body with magnesium for 15% of the recommended daily value. Moreover, it is a healthy fruit that helps in the proper functioning of the body.
8- Blackstrap Molasses
This product is especially famous in European countries and is an excellent source of magnesium. Along with magnesium, it also contains many other healthy elements. Plus molasses is a healthy alternative to sugar. You can use this healthy alternative if you want to give up white sugar.
They are a common staple in the diets of coastal people. Such a product contains 120 mg of magnesium for every 100 g. Algae is not only very rich in magnesium, but also contains iron, vitamin C, and calcium. This makes algae quite rich in nutrients. In addition, such food is also low-calorie and is ideal for people who are dieting and watching their figure.
Our body needs a balanced level of minerals and vitamins to function properly. If a mineral-like magnesium lack in the body, there can be severe health consequences. But by eating food rich in magnesium, like mentioned above, you can save yourself from health problems. Therefore, fill your shelf with these healthy foods today!