6 magnesium-rich foods to add to your diet | Nourish: plant-based living

6 magnesium-rich foods to add to your diet

Have you heard the latest buzz around magnesium? If, like us, you're wondering why you need this mineral in your diet, then read on.

To put it simply, magnesium plays a key role in the functioning of our metabolism. In fact, it’s the cofactor in more than 300 enzyme systems that regulate reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control and blood pressure – hence why it’s essential to get your daily dose.

6 magnesium-rich foods

An easy way to remember which food is high in magnesium is to look at foods that are high in fibre. Here are six magnesium-rich foods to add to your shopping list:

  1. Legumes: Focus on lentils, chickpeas and black beans
  2. Whole grains: This includes brown rice, quinoa and oats
  3. Vegetables: In particular, focus on broccoli, pumpkin and green leafy vegetables
  4. Seeds: Up your intake of sesame seeds, flaxseeds and chia seeds
  5. Nuts: Add more almonds, Brazil nuts and walnuts are all good sources. Just one handful of almonds contains almost 50 per cent of your recommended daily intake of magensium.
  6. Water: Surprisingly, ‘hard’ water, is also a good source of magnesium

Health benefits of magnesium

It has been proven to be effective in the relief of attention deficit hyperactivity disorder (ADHD), anxiety, chronic fatigue syndrome (CFS), Lyme disease, fibromyalgia, leg cramps during pregnancy, diabetes, kidney stones, migraine, headaches, weak bones (osteoporosis), premenstrual syndrome (PMS), altitude sickness, urinary incontinence, restless leg syndrome, asthma and hay fever. Magnesium is also used as a laxative for constipation and for preparation of the bowel for surgical or diagnostic procedures and also as an antacid for acid indigestion.

It is recommended to take no more than 350 milligrams of magnesium per day. As an example, 30 grams of almonds contain around 80 milligrams of the recommended dietary intake of magnesium. So grab a handful of almonds to snack on every day!

Photo by Tetiana Bykovets on Unsplash

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