Magnesium is something which is not much talked but yet it has number of things which could lead our body for the betterment. Like many other minerals and various basic substances, magnesium is one of them.
So, let us first clarify the answer to the question;
Why one needs magnesium?
Magnesium is actually vital for many processes which are undergoing in our body without stopping even for a minute. This is needed for the work which is not done in front of us but if not done then can create several problems for us and our body as well.
If one is feeling well, fit, healthy and a little boosted all the time, then we must know that he is to thank a mineral named as magnesium for the same because of which this id possible. Not only this, but there are many more benefits of magnesium.
There are some of the major functions of magnesium in our body, which are like “contraction of muscles, regulation of blood pressure in body and formation of bones.” This is one of the most important minerals in our body and is part of various enzyme reactions taking place every second in the body.
It further helps to conserve energy from various fats, proteins and carbohydrates. Magnesium maintains blood sugar balance in body, helps in maintaining bone health and it keeps nervous system calm, which is one of the major positive points of having magnesium in one’s body.
How magnesium can affect your body?
Answer to this is simple because it does plays an important role because it helps you in improvement in quality of sleep which is one of the most important factors above all. Restlessness leads to irritation and even change in the behaviour of yourself and hence, magnesium can get you out from all this.
Before leading further we should also know that what happens if you are magnesium deficient?
One of the major things that you need to know is that most of the times, this is very rare that someone is found to be magnesium deficient. This is a very rare case that you will be magnesium deficient at any point if you are a healthy person and have a normal and natural lifestyle like everyone else. But still, we need to focus on a few facts.
As such there is no visibility to the symptoms which show that one is magnesium deficient. One of the reasons is that our kidneys do conserve some amount of this mineral when you are on low foods.
On the other hand if you continue this gap of not having food for a long time or extra extended period, you will need to face this problem, which is deficiency of magnesium.
You will start to feel low and most of the time it may also lead to vomiting, nausea, and loss of appetite like issues become common. This not only affects your health but also your mind set. The abnormality in the heart beat is also one of the major things that could be caused by its deficiency.
Weakness and numbness are also some of the symptoms of this problem. Hence, having good food at a proper time is always a good idea that will distance you from meeting such problems in your way.
Some of the major things include contraction of muscles and cramps. Which is again a very rare case in this context.
It is better to go for strong coffee to regain your energy and level of magnesium in the body. Chocolate lovers will find this cool as chocolate is one of the main foods, whose intake can help you a lot in maintaining magnesium levels as this is one of the best sources for magnesium.
Now comes the answer to most asked question here;
What foods contain magnesium?
There are several foods which are rich in magnesium and here goes the list;
- Dark chocolates
This is something not just rich in magnesium but also in terms of taste. Dark chocolates are from the things which can be taken anytime anywhere and will never seem like a medicine to you and if you are a chocolate lover, then you will never feel like having deficiency of magnesium in your life.
They are counted as richest in magnesium, as 64mg of it is found in 1-ounce (equivalent to 28 grams) of Dark chocolate. Along with this, they are also rich in manganese, copper, prebiotic fiber and many more.
Now there are many kind of dark chocolate varieties available in the stores, so how do you know that which one is good or bad, remember that when it comes to “Dark Chocolates” always go for the product which has at least 70% of coca. And if by luck you find more than that, don’t think twice and go for that too.
Nuts are always loved because of their taste and crisp that they add to your mouth when you chew some. The most common nuts like chews, almonds and even Brazil nuts can provide you good amount of magnesium.
1 ounce of which can contain up to 82 mg of magnesium in it. Which is high and good for your health as well. There are several many benefits of eating nuts, like they are good for health of your heart, another thing is, reduce appetite, especially when eaten as snacks.
This is a great fruit and full of nutrients, this also includes magnesium in it, a natural and medium kind of Avocado contains around 60 mg of magnesium. This is very rich in vitamins like, vitamin B and in K vitamins.
This is also a good source of potassium and fiber with a great taste, which matters the most. This fruit have several other benefits like it helps in improvement of cholesterol levels, reducing inflammation, above the all, it adds feeling of having a good and full diet, if you have it after the meals.
Easily available at almost every store, this is a form like paneer only and is made by pressing of soybean milk to white curds. Which is why this is also called as bean curd. This is a staple food and is commonly known for high protein levels.
As it comes in packing which contains around 3.5 ounces (100 grams) which has around 53 mg of magnesium. This also gives 10 grams of protein along with some other minerals like iron, manganese and calcium.
Tofu also protects you against the risk of stomach cancer.
Legumes are families of some plants which are nutrient dense and it includes peas, soybeans, chickpeas, beans and lentils.
These are rich in many different kind of nutrients including magnesium in it along. Single serving of some black beans can provide up to 120 mg of magnesium.
These have low glycemic index and richness of fibre, hence these can improve control over blood sugar, decrease in risk of heart attacks and lower the rate of cholesterol as well.
- Whole Grains
These include wheat, oats, quinoa, and buckwheat.
These are also major source of many nutrients including magnesium in it. These can be inhaled in various forms and through various cooking styles as well. These are some of the very often and obvious products included in our meals.
Although if you have deficiency of magnesium then you must have all this and come to a proper track in terms of having good health times.
- Other products
Other fruits like Banana is also good source for magnesium, although it is known for best potassium content which can reduce heart disease and lower your blood pressure as well. One large banana will give you 37 mg of magnesium.
Leafy greens are also something which is highly loaded with magnesium content as one serving contains around 157 mg of magnesium. Vitamins like A, K and C, nutrients iron and manganese are also included in these which protect you from cell damage and reduce the risk of cancer.
For non-vegetarians, fat fish can also work as this is also good source of magnesium. And there are various and commonly available foods around us which can complete our deficiency of magnesium.
For being good in magnesium levels in your body the simplest way is to go with the plant foods and vegetables that you get from plants. But if you are thinking to go for magnesium supplements to increase the intake of magnesium, then you must see a doctor before starting it as this may be beneficial for some people and also the chance that it may not suit your health.
People who are recommended for higher magnesium levels in their body can go for magnesium powder supplements which can be taken in liquid forms.