Top 10 Sources Of Magnesium . Magnesium - Deficiency and Supplementation.

Introduction :

Magnesium  is macro mineral required to perform various biochemical reactions in our body. 
It has a key role in mechanism of heart, maintaining immunity, nerve conduction, for strong bones. Along with it , it may also reduce depression , reduce blood pressure and sugar levels. 
Magnesium is also calcium channel blocker which mainly helps in relaxation of arteries and veins, which increases the blood flow . Studies have found deficiency of magnesium is associated with Myocardial Infraction( Heart Attack).

Almonds, Sunbaked, Natural, Organic

Recommended Daily Allowance of Magnesium:





320 - 420 mg of magnesium a day for adults.

It differs according to the age group , gender, certain medical ailments which causes magnesium deficiency such as diabetes, Gastrointestinal disorders which affect the absorption process such as Irritable Bowel Syndrome, Crohn's disease.

Now, Let's move on to the Top sources of Magnesium :

1. Spinach :

Most of the green leafy vegetables are rich source of magnesium and spinach tops the list. Turnip greens , kale are the other examples.
100 gm of spinach provides nearly 79 mg of magnesium.

Spinach, Healthy, Green, Dieting, Greens


2. Nuts :

Almonds :
Almonds are great source of Magnesium. One ounce provides 80 mg of magnesium which is 20 % of RDA. 
Soak in almonds overnight and eat it in morning.
Roast and add it in sweet dishes for the nutty aroma.

Cashews :
A quarter cup of cashews provides nearly 10 % of RDA . Eat it raw or roasted.

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3. Avocado :

Avocado can be considered as super fruit which contains magnesium along with Vitamin K, potassium, antioxidants.
A cup of avocado provides nearly 43 mg of magnesium.
It also reduces cholesterol levels and heart friendly fruit.

Avocado, Vegetable, Food, Healthy

4. Banana :

This mighty fruit is packed with nutrients and magnesium is no exception. A easy fruit to have , need no chopping can be carried as easy snack too. 
A medium sized banana contains nearly 30 to 32 mg of magnesium.
Other fruits providing magnesium are figs, strawberry, grapefruit.

Banana, Minimum, Fruit, Tropical



5. Dark Chocolate :

Tasty dark chocolate along with its rich anti-oxidants provides you with magnesium. One ounce of dark chocolate provides nearly 15% of RDI of magnesium.

Chocolate, Dark, Coffee, Confiserie

6. Seeds :

Pumpkin seeds are excellent source of magnesium.  These are small but is packed with big amounts of nutrition. Melon seeds , chia seeds, flax seeds are no exception. 

Pumpkin Seeds, Seed, Vegetable

7. Legumes : 

Legumes like soybeans, kidney beans, peas , peanuts provide magnesium along with its proteins, fiber and other minerals.  It also reduces cholesterol levels and diabetic friendly due to its low GI index.
A cup of boiled lentils can provide 20 to 30 %  RDI of magnesium. 

Soy Milk, Soy, Soybean, Soy-Milk

Peanuts :
Along with other nutrients like Vitamin E,niacin,antioxidants, folate, peanuts is also loaded with magnesium.





Eat in roasted peanuts or include the roasted peanuts in food or powdered peanut in side dish.

Food, Peanut, Nuts, Food, Food, Food



8. Sea food:

Salmon is rich source of magnesium along with its healthy omega 3 fatty acids which is heart friendly. 

Salmon, Dish, Food, Meal, Fish, Seafood

9. Whole foods:

Whole foods such as wheat, barely are rich sources of magnesium along with it's high vitamin B , fiber which is again diabetic and heart friendly. 

Chapati, Bread, Indian, Pancakes, Food

10. Tofu :

While we studied that soybean is packed with magnesium, tofu which is extract of this bean milk which is formed into solid white blocks too is rich source of magnesium, protein, vitamins.

Slice The Tofu, Cut A Part Conveyance



Deficiency of Magnesium :

Deficiency of magnesium is termed as hypomagnesemia which can cause mild to severe symptoms according to severity of deficiency.

Symptoms :


  • Frequent Muscle Spasms
  • Tremors
  • Weakness 
  • Fatigue
  • Irregular heart rate
  • Depression
  • Anxiety
  • Increased blood pressure
  • Severe deficiency may also lead to weakened bones causing Fracture.

Supplementation :

Tablets, Magnesium, Nutrient Additives

Normal level of magnesium in blood:
 1.5 - 2.5 mEq/L

Supplementation is required when the levels are low as it is crucial for heart and nervous system functioning.

Supplementation is available in different forms - magnesium citrate, chloride and oxide.

Take as per doctor prescription. 


Conclusion :

If you experience any symptoms of magnesium deficiency, eat the above listed foods and consult doctor . If you found this blog informative, please do share .
Thank you..
































Top 10 Sources Of Magnesium . Magnesium - Deficiency and Supplementation. Top 10 Sources Of Magnesium . Magnesium - Deficiency and Supplementation. Reviewed by Divya Lokesh on November 17, 2019 Rating: 5

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