Magnesium is one of those minerals whose levels in our body depend completely upon our diet. It is an extremely essential mineral that is involved in over 300 biochemical processes in our body. This indicates that every system in our body requires some amount of this mineral. Magnesium is mainly found in our bones and plays a vital role in muscle and nerve relaxation and functioning. It is also important for a strong immune system. The recommended daily intake for magnesium is indicated at around 400 milligrams. Ideally this need should be met by your diet but in case of deficiency magnesium supplements are also available. Low levels of magnesium can cause muscle spasms, cardiovascular problems, a spiked blood pressure, osteoporosis and various other complications. On the other hand if you have too much magnesium in your body you are likely to suffer from diarrhea. Since magnesium levels depend on your diet, consuming foods with magnesium should be first on your to-do list.
There is an entire list of foods with magnesium for you to choose from, beginning with bran. Bran whether rice, what or oat is considered one of the most magnesium rich food. It is an excellent accompaniment to your breakfast cereal. Each type of bran has more than enough magnesium within in to make up for any deficiency you may be experiencing. If bran is not what you like, you can go crazy on dried herbs to make up your magnesium quota. Dried coriander tops the list of magnesium rich dried herbs with 694 mg per 100 Gms. Dill, chives and basil are also some other options that you have. Amongst the vegetable patch, greens like spinach and broccoli score high on magnesium count. A great departure from the aforementioned foods with magnesium, dark chocolate also features prominently on the list. So now you can get your fix of magnesium without any effort on your taste buds! For a healthier option you can look for flax and sesame seeds; both are known to be rich in magnesium. Brazil nuts and sunflower seeds are also foods that will help you overcome a magnesium shortage in a nutritious way. Nuts in general are found to be plentiful in magnesium. This includes almonds, cashews as well as pine nuts. In your fruit basket, bananas and dried figs are foods with magnesium. Halibut and tuna can also give you your fill of this mineral. Pumpkin and watermelon seeds are also fortified with magnesium.
Thus the list of foods with magnesium is long and wide. You have a number of options to choose from if you happen to be running low on this mineral. Whether you are a meat eater, vegetarian or even vegan there is a magnesium rich food option that you can fall back on. This makes magnesium one of the few minerals in whose case a deficiency does not automatically require the use of supplements. Just pick up the right vegetable, fruit, meat or even desert and you are good to go!
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