7 Magnesium-Rich Foods You Need In Your Diet


Magnesium plays an important role in many body functions. Here are readily available magnesium-rich foods that you should add to your diet.

Dark chocolate is an excellent source of magnesium

Magnesium is a mineral that plays a vital role in promoting various body functions. Some of these functions include regulating blood pressure, boosting the immune system, helping with nerve and muscle functioning, and many more. Eating magnesium-rich foods can provide various health benefits, some of which are:

  • Improves bone health
  • Reduces the risk of type 2 benefits
  • Better cardiovascular health
  • Relieves and prevents migraines
  • Increases energy
  • Controls blood sugar
  • Controls blood pressure
  • Aids in protein production
  • Helps facilitate muscle contraction and heart rate

Therefore, it is very important to consume the recommended amount of magnesium to maintain good health. Here are some foods that can help you provide the necessary amounts of magnesium:

Dark chocolate

Contrary to popular belief, dark chocolate is an excellent source of various nutrients and minerals. It is very rich in magnesium and is therefore an excellent source if you want to increase your magnesium intake. Dark chocolate is also rich in copper, manganese, iron, antioxidants, and many other nutrients and minerals.


Legumes are an excellent source of magnesium. In fact, they are rich in various other nutrients and minerals such as protein, vitamins, potassium, and iron. This makes it an ideal supplement to the diet of people who do not consume foods of animal origin. Legumes include lentils, chickpeas, peas and beans and are very versatile in cooking.


Soy and its products are another excellent source of magnesium for vegetarians and vegans. Tofu is a great substitute for cottage cheese and is very versatile in cooking. Soy is also an excellent source of protein, fiber, etc. Some studies suggest that soy may help reduce the risk of stomach cancer, reduce the risk of heart disease, improve cholesterol levels and protect the lining of our arteries.

Leafy greens

Leafy greens largely include cruciferous vegetables. Many nutritious vegetables that fall under cruciferous vegetables are lettuce, cabbage, kale, spinach, cauliflower, broccoli, and many others. Leafy green vegetables are an excellent source of magnesium and various other nutrients such as vitamin A, vitamin C, vitamin K, iron, fiber, manganese, etc.


Nuts are another great source of nutrients for people on a plant-based diet. Walnuts are also very rich in magnesium. Some of the magnesium-rich nuts are cashews, almonds, and many others. They also reduce the risk of various heart diseases, help control cholesterol levels, reduce the risk of diabetes, etc.


Seeds are another food group rich in various nutrients and minerals. Some of the most common seeds that provide good amounts of magnesium are chia seeds, flax seeds, and pumpkin seeds. Besides that, the seeds are an excellent source of omega-3 fatty acids, iron, fiber, antioxidants, and various other nutrients and minerals.

Whole grains

Whole grains are an essential part of the Indian diet. The most commonly eaten whole grains are wheat, rye, oats and barley. Whole grains provide us with various nutrients such as magnesium, fiber, protein, B vitamins, selenium, etc. Buckwheat and quinoa are other whole grains that contain all of these nutrients and are safe for people with gluten allergies.

In conclusion, it is important to eat enough magnesium along with other nutrients and minerals to maintain a healthy and functioning body. Eating a healthy, balanced diet is the key to maintaining a healthy body.

Disclaimer: This content, including advice, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.

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