There are some health conditions that can lead to deficiency of magnesium. It includes gastrointestinal diseases such as irritable bowel syndrome, diabetes, kidney disease, stomach viruses that can lead to diarrhea, and vomiting. Consumption of excessive alcohol or higher caffeine intake regularly can also impact magnesium levels in human body.
Magnesium plays crucial role for our health as it helps with the proper functioning of body. It is vital for effective functioning of muscles, energy production, better bone health, improved teeth health, and nerve transmission. Magnesium in involved in several chemical reactions in the human body and several people fail to get the daily value of 420 milligrams of it. It helps in regulating blood sugar and produces energy. Foods that are an excellent source of magnesium include seeds, nuts, beans, dark chocolate, avocados, and tofu.
There are some health conditions that can lead to deficiency of magnesium. It includes gastrointestinal diseases such as irritable bowel syndrome, diabetes, kidney disease, stomach viruses that can lead to diarrhea, and vomiting. Consumption of excessive alcohol or higher caffeine intake regularly can also impact magnesium levels in human body.
According to a report featured in National Institutes of Health, children between the age of 1 to 3 years need 80 mg, children between the age of 4 to 8 years require 130 mg, children between the age of 9 to 13 years need 240 mg, teenagers between the age of 14 to 18 years need 410 mg for boys and 360 mg for girls, adults between the age of 19 to 30 years need 400 mg for males and 310 mg for females, and adults above the age of 31 years need 420 mg for males and 320 mg for females.
Dark Chocolate: It is rich source of magnesium. It contains iron, copper, manganese, and prebiotic fibre that can feed the good gut bacteria. It also contains antioxidants that can neutralise free radicals that can damage body cells and causes diseases. It also supports health heart as it is rich in flavanols that can prevent bad cholesterol.
Avocados: If you consume a medium sized avocado it can offer you 58 mg of magnesium. The fruit is also an excellent source of potassium, vitamin K, and B vitamins.
Nuts: They are high source of magnesium that may include brazil nuts, almonds, and cashews. If you consume 28 grams of nuts every day, you can get 83 milligrams of magnesium of your daily value. Nuts contain fibre and monosaturated fat that can help in regulating blood sugar and cholesterol in people suffering from diabetes.
Legumes: These may include chickpeas, peas, soybeans, lentils and offer you different nutrients. If you consume 172 grams of cooked black beans you can get 120 mg of magnesium that is 29% of daily value, according to a report featured in healthline. They also contain iron and potassium and emerged a powerful source of protein. Legumes have low glycemic index and help in alleviating cholesterol, regulating blood sugar, and bring down heart diseases.
Seeds: There are various types of seeds that contain adequate amount of magnesium. These are flaxseeds, pumpkin, and chia seeds. They are good source of iron, omega-3 fatty acids, and monosaturated fats. They are high in fibre and antioxidants. Antioxidants can protect your cells from dangerous free radicals. Meanwhile, flaxseeds can reduce cholesterol levels and prevent breast cancer.
Foods like tofu, fatty fish, bananas, and leafy greens also contain adequate magnesium amount.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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