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Top 10 Magnesium Rich Foods and Their Proven Benefits

Magnesium performs a significant position within the physique. It helps us construct robust bones, preserve wholesome immune system, and enhance muscle and nerve perform.

Magnesium deficiency may cause quite a few well being issues together with heart problems, nervousness dysfunction, diabetes, hypertension, muscle psalms, osteoporosis, and migraines. As you’ll be able to see, consuming magnesium-wealthy meals will allow you to keep wholesome.


First let’s look into science-backed advantages of magnesium.

Decrease threat of kind 2 diabetes

Diabetics can profit from excessive magnesium weight-reduction plan as a result of it regulates glucose metabolism. In this study growing consumption of magnesium by one hundred milligrams a day lowered threat of sort 2 diabetes by 15 %.

Scale back threat of coronary heart assaults

One examine discovered that rising magnesium consumption lowered danger of stroke by eight %. One other research discovered individuals who ate a excessive-magnesium food plan had a 38 p.c decrease threat of than those that didn’t.


Research reveals that rising magnesium consumption reduces ache and tenderness in folks with fibromyalgia.

Migraine complications

Magnesium deficiency has been linked to migraine complications. Research discovered that taking 300 mgs of magnesium 2 occasions a day scale back migraine complications.


Magnesium helps keep wholesome bones. And research reveals that taking magnesium dietary supplements reduces signs of osteoporosis.

How a lot magnesium do you want in a day?

Our magnesium wants range relying on gender and age. The older you’re the extra magnesium your physique wants. Males between age 19 and 30 want 400mg whereas ladies of the identical age want 310mg. Males older than 31 years want 420mg whereas females want 320mg.

Listed below are 10 excessive-magnesium meals you must embrace in your eating regimen.

Spinach — 1 cup: 157 milligrams

Chard — 1 cup: 154 milligrams

Pumpkin seeds — 1/eight cup: ninety two milligrams

Yogurt or Kefir — 1 cup: 50 milligrams

Almonds — 1 ounce: eighty milligrams

Black Beans — ½ cup: 60 milligrams

Avocado — 1 medium: fifty eight milligrams

Figs — ½ cup: 50 milligrams

Darkish Chocolate — 1 sq.: ninety five milligrams

Banana — 1 medium: 32 milligrams


If you happen to’re already magnesium poor chances are you’ll must complement. Some good dietary supplements embrace: magnesium citrate, magnesium taurate, magnesium glycinate and magnesium amino acid chelate

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