Magnesium rich foods: benefits, dietary needs & sources

Fill up your plates with magnesium rich foods - The benefits, Daily dietary needs & Sources

Magnesium is a mineral that is essential for our optimal well-being. It aids in many enzyme reactions, helps take energy from food and make new proteins.

Found in chlorophyll pigment is an important part of your bones, and helps keep your muscles, heart function and nerves healthy.

Diabetes, hypertension and heart diseases have been linked with low levels of magnesium in blood.

Headaches, insomnia, moodiness, fatigue, general sadness or a lack of motivation, and even cramps or joint pain are said to be due to magnesium deficiency.

Magnesium content of common foods

The best sources of magnesium are greens, legumes, milk and milk products. Recommended Dietary Allowance for magnesium is 420 milligrams a day for men aged 31 and older, and 320 milligrams daily for women in the same age range. The following table shows you foods that are rich sources of magnesium.

Source	Amount in mg
Spinach 1 cup	157
Black eyed pea ½ cup	46
Yoghurt 1 cup	43
Kidney bean ½ cup	43
Broccoli 1 cup	37
Banana1 medium size	34
Milk 1 cup	34
Water melon 1 slice	32
Oat meal ½ cup	28

Include these magnesium rich foods and you’ll feel better in no time.
You are what you eat.
You are what you do not eat.

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Image Credit: Flickr/ Steven Lilley