Magnesium is an essential mineral for the human body. It's involved in over 300 biochemical reactions in the body and is important for energy production, muscular contraction, and nerve function. Magnesium is also necessary for proper bone and teeth formation. Unfortunately, magnesium deficiency is quite common, with an estimated 80% of Australians not getting enough magnesium in their diets.
Luckily, there are plenty of food sources of magnesium. In this article, we'll take a look at the top food sources of magnesium and how to measure them. We'll also compare the amount of magnesium in each food so you can make informed choices about which foods to eat to get your daily dose of magnesium. Let's get started!
What are the Top Food Sources of Magnesium
Good sources of magnesium include green leafy vegetables, nuts and seeds, legumes, whole grains, seafood, and dairy products. The Recommended Dietary Intake (RDI) for magnesium is 310-320 mg/day for adult women and 400-420 mg/day for adult men.
Here are the top food sources of magnesium, based on their concentration of magnesium per 100 grams (3.5 ounces). Remember, you don't need to eat 100 grams of each food to get your recommended daily intake (RDI) of magnesium—in fact, you would likely struggle to do so! These values are just meant to give you an idea of which foods are higher in magnesium than others.
Almonds: 272 mg/100g
Brazil nuts: 160 mg/100g
Cashews: 151 mg/100g
Dark chocolate: 107 mg/100g (at least 70% cocoa solids)
Edamame beans: 97 mg/100g
Lentils: 86 mg/100g
Pumpkin seeds: 156 mg/100g
Quinoa: 78 mg/100g
Spinach: 79 mg/100g
As you can see, there are plenty of delicious foods that are high in magnesium. When incorporating these foods into your diet, it's important to be aware of how much magnesium you're consuming so you can make sure you're getting enough of this essential mineral.
Eat More Almonds! Why? Because they have the highest concentration per serving when compared with the other foods listed here! Not only that, but almonds also happen to be a good source of fiber, protein, and healthy fats. Adding just ¼ cup (39 grams) of almonds to your daily diet can help increase your intake of essential nutrients like magnesium without putting strain on your wallet. If you're looking for a delicious way to incorporate more almonds and more magnesium into your diet, why not try this recipe for almond butter cookies? They're sure to be a hit with the whole family!
Now that we know some good food sources of magnesium and how to measure them, let's talk about what happens if we consume too little magnesium. Consuming too little magnesium can lead to symptoms like muscle cramps, anxiety, fatigue, and difficulty sleeping. However, it's very difficult to consume toxic levels of magnesium from food sources because our bodies self-regulate and excrete any excess through urine.
Including magnesium-rich foods as part of a healthy diet can help you meet your daily needs for this essential nutrient! Try adding some of these foods to your next meal or snack to up your magnesium intake.