10 foods rich in magnesium and their health benefits

In addition to carbohydrates, proteins and good fats, our body needs micronutrients for all its functions to be performed well.

These micronutrients are divided into vitamins and minerals – and one of the main representatives of this last class is magnesium, which can act in more than 3,700 different places in our body.

Although calcium and potassium are the most popular minerals, magnesium also participates in fundamental processes for the growth and maintenance of human body functions.

Functions of magnesium in the body

Magnesium participates in functions ranging from building the body to maintaining good mental health. Discover some of its main properties:

• Formation of cells and organs: this mineral is an important constituent of the membrane of cells and chromosomes, as well as being fundamental for the formation of bones and teeth, along with calcium;
• Muscle formation and functioning: magnesium participates in protein synthesis and also in muscle contraction, allowing the body to move and improve physical performance;
• Maintaining Bone Health: Almost 99% of our body’s magnesium is stored in our bones. This mineral helps maintain bone density at adequate levels, allowing development in children and adolescents and preventing osteoporosis in the elderly;
• Regulation of sugar levels: Magnesium regulates the release of insulin and the sensitivity of cells to this hormone, also regulating blood sugar levels. In this way, it helps to control diabetes;
• Prevention of aging: this mineral favors the production of collagen, which gives firmness to the skin, and fights the effects of free radicals, preventing premature aging;
• Improvement of the cardiovascular system: Magnesium helps prevent arrhythmias and spasms in the coronary arteries, promoting heart health. In addition, it prevents the deposit of fatty plaques in the vessels and participates in the control of blood pressure;
• Fight insomnia: this micronutrient is one of the regulators of melatonin production, the sleep hormone. As a result, it helps us to have quality sleep and helps fight insomnia;
• Maintenance of mental health: magnesium is able to avoid symptoms of anxiety and stress, in addition to preventing panic attacks, collaborating with our mental health.

When our body is lacking in magnesium, we can develop symptoms such as hormonal imbalance, PMS, fibromyalgia, constipation, tension headaches and migraines, anxiety, depression, poor memory and chronic fatigue.

In general, the insufficiency and deficiency of this mineral appear in cases of liver cirrhosis, alcoholism, diabetic acidosis, prolonged intense vomiting and abuse of diuretic drugs.

Sources of magnesium in the diet

The recommended daily intake of magnesium is, on average, 400 mg for men and 310 mg for women. Fortunately, healthy levels of this mineral are usually achieved through a balanced diet, as it is present in many types of foods – including dark chocolate!

The following list brings 10 foods that are very rich in this micronutrient considering an average portion commonly consumed. In parentheses, you find the percentage of the daily recommendation (RD) of magnesium provided by that amount of food:

1. Spinach: 157 mg in 1 cup (40% RD)
2. Chard: 154 mg in 1 cup (38% RD)
3. Dark chocolate: 95 mg in 1 square (24% RD)
4. Pumpkin seeds: 92 mg in 1/8 cup (23% RD)
5. Almonds: 80 mg in a 30-gram serving (20% RD)
6. Black beans: 60 mg in half a cup (15% RD)
7. Avocado: 58 mg in 1 medium unit (15% RD)
8. Fig: 50 mg in half a cup (13% RD)
9. Yogurt or kefir: 50 mg in 1 cup (13% RD)
10. Banana: 32 mg in 1 medium unit (8% RD)

Other foods that stand out for their magnesium content are sesame and flax seeds, Brazil nuts, peanuts, oats, broccoli and milk.

Although the diet provides the necessary amount of magnesium relatively easily, some chronic cases may require supplementation of this mineral, which should be accompanied by a doctor or nutritionist.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.