Top 10 Magnesium Rich Foods and Their Proven Benefits

Top 10 Magnesium Rich Foods and Their Proven Benefits

By Twain Yobra

Posted Monday, November 28, 2016 at 12:41pm EST

Magnesium plays a vital role in the body. It helps us build strong bones, maintain healthy immune system, and improve muscle and nerve function.

Magnesium deficiency can cause numerous health problems including cardiovascular disease, anxiety disorder, diabetes, high blood pressure, muscle psalms, osteoporosis, and migraines. As you can see, eating magnesium-rich foods will help you stay healthy.

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

Lower risk of type 2 diabetes

Diabetics can benefit from high magnesium diet because it regulates glucose metabolism. In this study increasing intake of magnesium by 100 milligrams a day lowered risk of type 2 diabetes by 15 percent.

Reduce risk of heart attacks

One study found that increasing magnesium intake lowered risk of stroke by 8 percent. Another study found people who ate a high-magnesium diet had a 38 percent lower risk of than those who didn’t.

Fibromyalgia

Research shows that increasing magnesium intake reduces pain and tenderness in people with fibromyalgia.

Migraine headaches

Magnesium deficiency has been linked to migraine headaches. Studies found that taking 300 mgs of magnesium 2 times a day reduce migraine headaches.

Osteoporosis

Magnesium helps maintain healthy bones. And research shows that taking magnesium supplements reduces symptoms of osteoporosis.

How much magnesium do you need in a day?

Our magnesium needs vary depending on gender and age. The older you’re the more magnesium your body needs. Men between age 19 and 30 need 400mg while women of the same age need 310mg. Men older than 31 years need 420mg while females need 320mg.

Here are 10 high-magnesium foods you should include in your diet.

Spinach — 1 cup: 157 milligrams

Chard — 1 cup: 154 milligrams

Pumpkin seeds — 1/8 cup: 92 milligrams

Yogurt or Kefir — 1 cup: 50 milligrams

Almonds — 1 ounce: 80 milligrams

Black Beans — ½ cup: 60 milligrams

Avocado — 1 medium: 58 milligrams

Figs — ½ cup: 50 milligrams

Dark Chocolate — 1 square: 95 milligrams

Banana — 1 medium: 32 milligrams

Supplementation

If you’re already magnesium deficient you may need to supplement. Some good supplements include: magnesium citrate, magnesium taurate, magnesium glycinate and magnesium amino acid chelate.