{"id":4203,"date":"2025-02-25T05:02:41","date_gmt":"2025-02-24T18:02:41","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/enhance-your-magnesium-levels-with-these-15-foods.html"},"modified":"2025-02-25T05:02:42","modified_gmt":"2025-02-24T18:02:42","slug":"enhance-your-magnesium-levels-with-these-15-foods","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/enhance-your-magnesium-levels-with-these-15-foods.html","title":{"rendered":"Enhance Your Magnesium Levels with These 15 Foods"},"content":{"rendered":"

The mineral magnesium doesn\u2019t enjoy the rock (geddit?!?) star status of, say, calcium and potassium, but it\u2019s no less\u00a0essential. In fact, the nutrient is a contributor in literally hundreds of processes that ensure healthy human function.<\/p>\n

Read on for the benefits of this multifarious mineral, and how you can increase your intake of foods high in magnesium.<\/p>\n

\u00a0<\/p>\n

What Is Magnesium?<\/h2>\n

Magnesium is a mineral deemed \u201cessential,\u201d meaning it\u2019s necessary for normal function but isn\u2019t produced by the body. As a result, it has to be obtained through food.<\/p>\n

A player in more than\u00a0300 biochemical reactions, magnesium also functions as an\u00a0electrolyte, which is a mineral in bodily fluids (e.g., blood) that carries an electric charge. (Though, most magnesium in the body is found in bone and soft tissue.)<\/p>\n

\u00a0<\/p>\n

Magnesium Benefits<\/h2>\n

Magnesium promotes normal metabolic function while also contributing to musculoskeletal health and structure. \u201cIt\u2019s a multitasker \u2014 it has many roles,\u201d says\u00a0Shelley Rael, M.S., R.D.N.<\/p>\n

1. Helps regulate blood sugar<\/h3>\n

\u201cMost notably,\u201d Rael adds, \u201cmagnesium is part of the process that allows our bodies to take up and use glucose \u2014 the major fuel source for our brain and red blood cells.\u201d<\/p>\n

2. Aids in bone formation<\/h3>\n

Magnesium homeostasis (equilibrium) is\u00a0associated\u00a0with healthy bone density and integrity.<\/p>\n

3. Supports healthy metabolism<\/h3>\n

\u201cMagnesium helps with energy production, protein synthesis, and the metabolism of fats and carbohydrates,\u201d says\u00a0Alicia Smith, MEd, R.D.<\/p>\n

4. Promotes healthy heart function<\/h3>\n

Magnesium\u00a0plays an important role\u00a0in cardiovascular health, \u201chelping electrolytes like potassium and calcium move across our cells to affect nerve impulses, muscle contraction, and heart rhythm,\u201d says Smith.<\/p>\n

\u00a0<\/p>\n

How Much Magnesium Should I Get Per Day?<\/h2>\n

For magnesium, the recommended DV is 420 mg\u00a0for adult men and 320 mg for adult women.<\/p>\n

The recommended daily value (DV) is the average daily intake of a nutrient necessary to meet the requirements of most healthy people, assuming a 2,000-calorie diet.<\/p>\n

\u00a0<\/p>\n

Are There Side Effects From Getting Too Much Magnesium?<\/h2>\n

According to the National Institutes of Health (NIH), our bodies only absorb\u00a030 t0 40 percent of the magnesium we ingest, so there\u2019s not a significant risk of consuming toxic amounts of it from food.<\/p>\n

\u201cYou can\u2019t really get a toxicity from food because our kidneys are regulating it,\u201d says Andrea N. Giancoli, M.P.H., R.D.<\/p>\n

An upper limit for supplemental magnesium has been set at\u00a0350 mg for adults, so it\u2019s best to choose products with less than this amount as it\u2019s possible to consume too much. Some medications contain magnesium (like antacids and laxatives) as well, so be sure to check labels.<\/p>\n

Excess magnesium can cause diarrhea and abdominal cramping.<\/p>\n

A toxic amount \u2014 typically\u00a0in excess of 5,000 mg daily\u00a0\u2014 can result in a condition called\u00a0\u201chypermagnesemia,\u201d which starts with symptoms like fatigue and nausea, and has the potential to progress to greater issues, like cardiac arrest.<\/p>\n

\u00a0<\/p>\n

What Happens If I Have a Magnesium Deficiency?<\/h2>\n

Most Americans don\u2019t consume enough magnesium, according to the\u00a0National Institutes of Health.<\/p>\n

The consequences of low magnesium intake are typically modest at first, as the kidneys compensate by banking more of it. But in time, the effects of magnesium deficiency can be serious.<\/p>\n

\u201cShort-term, the symptoms would be nausea and vomiting as well as others like loss of appetite, weakness, and fatigue,\u201d Giancoli says.<\/p>\n

\u201cIt can also get worse, like muscle contractions and cramps. And it can even go so far as abnormal heart rhythm. That\u2019s a clinical deficiency. Fortunately, our bodies have a system to keep enough on board.\u201d<\/p>\n

\u00a0<\/p>\n

15 Best Food Sources of Magnesium<\/h2>\n

According to the\u00a0FDA, a food can be considered \u201chigh\u201d in magnesium if it contains 20 percent or more of the daily value (DV) specified by the agency (80 mg) and a \u201cgood source\u201d of iron if it contains 10 to 19 percent of the DV (40 to 78 mg).<\/p>\n

The best means of increasing magnesium intake is to consume it in food sources \u2014 which can range from fish and nuts to vegetables. Smith confirms: \u201cFoods are always the ideal way to get your vitamins and minerals.\u201d<\/p>\n

Pumpkin seeds<\/h3>\n<\/p>\n

Magnesium:<\/strong>\u00a0168 mg\u00a0|\u00a0Serving size:<\/strong>\u00a01 oz., dried<\/p>\n

Not just high in magnesium, a 158-calorie serving of pumpkin seeds is also a good source of iron, zinc, and copper, and contains more protein than it does carbohydrates.<\/p>\n

\u00a0<\/p>\n

Brazil nuts<\/h3>\n

\"brazil<\/p>\n

Magnesium:<\/strong>\u00a0107 mg\u00a0|\u00a0Serving size:<\/strong>\u00a01 oz.<\/p>\n

The calorie count for Brazil nuts is 1-8-7, which can be murder for those who are counting. But you get a lot for your indulgence in energy with more than a quarter of your daily value of magnesium, as well as good values of vitamin E, phosphorus, and zinc.<\/p>\n

\u00a0<\/p>\n

Sesame seeds<\/h3>\n

\"sesame<\/p>\n

Magnesium:<\/strong>\u00a0101 mg\u00a0|\u00a0Serving size:<\/strong>\u00a01 oz., roasted<\/p>\n

Tossed over a salad (good idea) or consumed across, like, eight Big Mac buns (bad idea), a serving of sesame seeds (160 calories) delivers a quarter of the DV for magnesium.<\/p>\n

\u00a0<\/p>\n

Cashews<\/h3>\n

\"cashews<\/p>\n

Magnesium:<\/strong>\u00a083 mg\u00a0|\u00a0Serving size:<\/strong>\u00a01 oz., raw<\/p>\n

A serving of about 18 cashews (157 calories) also boasts healthy fats and protein (5 g), and is a good source of iron and zinc.<\/p>\n

\u00a0<\/p>\n

Almonds<\/h3>\n

\"almonds<\/p>\n

Magnesium:\u00a0<\/strong>77 mg\u00a0|\u00a0Serving size:<\/strong>\u00a01 oz.<\/p>\n

Clocking in at around 23 nuts, a serving of almonds (about 165 calories) is also a good source of\u00a0fiber\u00a0(3.5 g) and protein (6 g).<\/p>\n

\u00a0<\/p>\n

Spinach<\/h3>\n

\"spinach<\/p>\n

Magnesium:<\/strong>\u00a078 mg\u00a0|\u00a0Serving size:<\/strong> \u00bd cup, cooked<\/p>\n

Just 20 calories\u2019 worth of spinach offers an abundance of vitamins, including A and K.<\/p>\n

\u00a0<\/p>\n

Dark chocolate<\/h3>\n

\"dark<\/p>\n

Magnesium:<\/strong>\u00a065 mg\u00a0|\u00a0Serving size:<\/strong> 1 oz., 70\u201385 percent cacao solids<\/p>\n

Treat yourself! A serving of dark chocolate (about 170 calories) is also a source of\u00a0flavonoids\u00a0and fiber (3 g) as well as iron (3 mg).<\/p>\n

\u00a0<\/p>\n

Black beans<\/h3>\n

\"black<\/p>\n

Magnesium:<\/strong>\u00a060 mg\u00a0|\u00a0Serving size: <\/strong>\u00bd cup, cooked<\/p>\n

Also known as turtle beans, a serving of this versatile legume (114 calories) is also loaded with fiber (7.5 g) and is a good source of protein (7.5 g).<\/p>\n

\u00a0<\/p>\n

Peanut butter<\/h3>\n

\"peanut<\/p>\n

Magnesium:<\/strong>\u00a054 mg\u00a0|\u00a0Serving size:<\/strong> 2 Tbsp., smooth-style<\/p>\n

A 191-calorie serving of peanut butter is also filled with good fats and protein (7 g).<\/p>\n

\u00a0<\/p>\n

Tuna<\/h3>\n

\"tunaMagnesium:<\/strong>\u00a054 mg\u00a0|\u00a0Serving size:<\/strong>\u00a03 oz., cooked<\/p>\n

A 156-calorie tuna fillet is also packed to the rafters with protein (25 g).<\/p>\n

\u00a0<\/p>\n

Edamame<\/h3>\n

\"soybeans<\/p>\n

Magnesium:<\/strong>\u00a050 mg\u00a0|\u00a0Serving size:\u00a0<\/strong>\u00bd cup<\/p>\n

A serving of steamed or boiled soybeans (95 calories) is also a good source of fiber (4 g) and is a\u00a0complete\u00a0plant-based source of protein (9 g).<\/p>\n

\u00a0<\/p>\n

Potato<\/h3>\n

\"potato<\/p>\n

Magnesium:<\/strong>\u00a052 mg |\u00a0Serving size:<\/strong> 1 medium sized, baked<\/p>\n

You could even go down a size in potato and still have a good source of magnesium, but the medium size offers 5 g of protein and 4 g of fiber.<\/p>\n

\u00a0<\/p>\n

Peanuts<\/h3>\n

\"peanuts<\/p>\n

Magnesium:<\/strong>\u00a048 mg\u00a0|\u00a0Serving size:<\/strong>\u00a01 oz.<\/p>\n

Twenty-eight nuts\u00a0(technically legumes, food nerds) total 161 calories, and provide fiber (2 g), protein (7 g), folate, and vitamin E.<\/p>\n

\u00a0<\/p>\n

Brown rice<\/h3>\n

\"brown<\/p>\n

Magnesium:<\/strong>\u00a039 mg\u00a0|\u00a0Serving size:<\/strong> \u00bd cup, cooked<\/p>\n

Clocking in at 124 calories, a half cup of cooked brown rice also provides more than a quarter of the daily value of niacin, which, among other functions, is instrumental in\u00a0turning fuel sources\u00a0like carbs, protein, and fats into energy for use by the body.<\/p>\n

\u00a0<\/p>\n

Bananas<\/h3>\n

\"bananas<\/p>\n

Magnesium:<\/strong>\u00a037 mg\u00a0|\u00a0Serving size:<\/strong>\u00a01 large fruit<\/p>\n

The only fruit to make the list (don\u2019t get a big head, banana), at 121 calories a\u00a0banana\u00a0is a good source of potassium and fiber (4 g), as well.<\/p>\n","protected":false},"excerpt":{"rendered":"

The mineral magnesium doesn\u2019t enjoy the rock (geddit?!?) star status of, say, calcium and potassium, but it\u2019s no less\u00a0essential. In fact, the nutrient is a contributor in literally hundreds of processes that ensure healthy human function. Read on for the benefits of this multifarious mineral, and how you can increase your intake of foods high […]<\/p>\n","protected":false},"author":1,"featured_media":4204,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4203","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/4203","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=4203"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/4203\/revisions"}],"predecessor-version":[{"id":4205,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/4203\/revisions\/4205"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/4204"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=4203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=4203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=4203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}