How To Get More Magnesium In Your Diet

• Tweet
• Pin It

Magnesium is one of the most important minerals essential for maintaining the normal functioning of the vital organs of the body. However, our modern day lifestyle attuned to fast foods, fad diet for losing weightand inadequate vegetable consumption lead to deficiency of this essential mineral.

Dangers Of Magnesium Deficiency

Magnesium deficiency manifests in the form of frequent muscle cramps, fatigue, nausea, migraine, depression, poor appetite and high blood pressure. People suffering from asthma, heart problems, constipation, gastrointestinal problems, diabetes and osteoporosis need sufficient magnesium to prevent health complications.

How to Increase Magnesium in Diet

Consuming sufficient magnesium rich food is the sole option for preventing magnesium deficiency. A healthy adult woman needs 320mg of magnesium per day, whereas 420mg of magnesium should be consumed by a healthy adult man each day.

Magnesium is found in large quantities in the plant kingdom. You can easily fulfill your daily magnesium requirement by following a balanced diet.

Rich Vegetables

Leafy green vegetables contain sufficient magnesium. From half a cup of cooked spinach, you can get about 75mg of magnesium. A medium sized potato baked with skin contains 50mg of magnesium.

Fruits

Banana is a good source of magnesium. About 30mg of magnesium is present in a medium sized banana. You can also meet a part of your magnesium need by including avocado in your diet. Half a cup of pureed avocado can supply your body 35mg of the essential mineral.

Nuts

Nuts including almonds, cashews, pistachios, pine nuts and peanuts are the richest sources of magnesium. From one ounce of almond, you can get 80mg of magnesium. About 75mg of the mineral is present in an ounce of cashew.

You can increase the magnesium content in your diet by smearing a slice of bread with one to two tablespoons of peanut butter. One tablespoon of peanut butter contains about 25mg of magnesium.

Beans and Peas

Beans, peas and lentils are common dietary sources of magnesium. Soybean is one of the best sources of magnesium. Half a cup of cooked soybean nourishes your body with 75mg of magnesium. Half a cup of any cooked lentil, beans or peas contain approximately 35 to 45mg of magnesium.

Cereal, Bread and Rice

Whole grain products are healthy sources of magnesium. Two slices of whole wheat bread, half a cup of cooked brown rice or bran flakes contain 40mg of magnesium. You can increase the magnesium content in your diet by adding two tablespoons of wheat bran or wheat germ to your breakfast cereal.

Milk

Milk and dairy products are moderate sources of magnesium. A cup of low fat milk supplies the body about 27mg of magnesium. From eight ounces of plain yogurt, you can get 45mg of the mineral.

Other Sources of Magnesium

Cocoa is a good source of magnesium. You can also get magnesium from seaweeds. One ounce of cooked halibut contains 30mg of magnesium. Magnesium is also present in common spices and herbs such as sage, basil, cumin seed, fennel seeds, dill and celery seed.