Magnesium-Rich Foods:
Nurturing Your Body's Well-Being



Let’s see what is the role of Magnesium:

Magnesium is a vital mineral that plays a significant role in various bodily functions, including muscle and nerve function, energy production, and bone health. Ensuring an adequate intake of magnesium is essential for maintaining overall health and well-being. Magnesium(mg) is present in small concentration in all cells and is required for cellular metabolism. It is also present in bone along with calcium. Mg share many of the properties of calcium so far as absorption and metabolism and tissue distribution are concerned. It is also implicated to have a role in cardiovascular disease.

Health benefits of Magnesium:

  1. Deficiency of mg aggravates headaches/ migraines.

It is being researched that deficiency of magnesium in dietary supplements can cause severe headache and migraines.

  1. Strengthen bone density

We humans have bones which are living tissues. That means, old ones break down and new ones are formed. If the person is healthy this process goes normal but if he is not on the healthy diet this bone formation is slower and it is a ‘Silent Disease’. We are aware about the role of Calcium and Vitamin D in building and strengthening of bones. Magnesium plays equally important role in formation of bones and keep a check on the bone density. Including Magnesium along with Calcium in your diet will reduce the risk of diseases related to bones like osteoporosis, osteopenia.

  1. Deals with stress related issues

Anxiety is now a common problem among common people. Symptoms of anxiety/ depression are uneasiness, nervousness, intense fear. Research has found Magnesium as an anti-depressant and helps in treating it.   

  1. Lowers the blood pressure:

Magnesium intake keeps the heart strong. It may help in controlling high blood pressure, reduces the chance of getting strokes.

  1. Provides good sleep:

Disturbed sleep cycle, unable to sleep during nights, difficult to wake up too early, tiredness all day are some common symptoms of sleep deprived diseases or call it insomnia. Magnesium has acted wonders in calming the nervous system and relax the overall temper. So for sleep deprivation troubles switch your diet to magnesium rich food and notice the relatable difference.

  1. Helps in the symptoms of mensuration cycle:

As Magnesium has the ability to calm nervous system it controls all the problems of stress, aches, headache during PMS.

Daily Dosage of Magnesium:


Ingredients Rich in Magnesium:

  • Pumpkin seeds 150mg 1 ounce

These small, flat seeds are found in the pumpkin fruit. They are the richest source of magnesium.

1 ounce of pumpkin seeds  =  150mg of magnesium

  • Flaxseeds 1tablespoon 40mg

Flaxseeds also known as linseeds are the shiny dark brown seeds with earthy aroma in it. They are good source of magnesium.

1 tablespoon of flaxseeds = 40mg of magnesium

  • Almonds/ Badaam

Almonds is a superfood known for its benefits for ages. They are available in different variety like California, kaagazi badaam, mamra badaam and many more. Magnesium content in Almond is

1 ounce of almonds = 80 mg of magnesium

  • Cashew nuts / Kaju

Cashews are energy giving nuts having good amount of calorie content. Magnesium content in cashews is also very high and considered as one of best source of mg.

1 ounce of cashews = 74 mg of magnesium

  • Peanut 63mg/ 1ounce

Peanuts are known for ages for its protein and energy giving food. They have good amount of magnesium to fulfil our daily requirement.

1 ounce of peanut= 63mg of peanuts.

  • Papaya/ papita

Papaya is one such fruit with good amount of magnesium content.

1 small papaya = 33 mg of magnesium

  • Banana

Banana as a whole is a super nutritious fruit, its leaves or its fruit, green unripe banana, yellow banana. Content of magnesium in banana is

1 banana = 32 mg of magnesium

  • Spinach

Green leafy vegetables are good source of magnesium. Spinach has good amount of magnesium in it.

½ cup Spinach = 78mg of magnesium

  • Kidney beans

Kidney beans are high in proteins, fibres and magnesium

½ cup of beans = 35 mg of magnesium

  • Soyabeans

Soyabeans is one of the types of legumes known for its numerous health benefits.

½ cup of soyabean = 50 mg of magnesium

  • Quinoa cooked

Whole grains are good source of magnesium. Quinoa is also one of grains with the richest source of mg.

½ cup of Quinoa = 60 mg of magnesium

  • Milk

Low fat milk is highly nutritious rich in protein, calcium, magnesium.

1 cup of milk= 27 mg of magnesium

  • Yogurt/ Curd 8ounce 42mg

Yogurt is made by fermenting the milk. It is also a good source of probiotic, calcium, protein and mg.

8 ounce of curd = 42 mg of magnesium

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