10 Astounding Benefits Of Magnesium & The 10 Most Magnesium-Rich Foods
Feeling Tired, Stressed, Or Tense?
Magnesium isn't just another trendy supplement. From supporting muscle and bone function to calming nerves and reducing inflammation, it's a crucial nutrient that's quietly involved in hundreds of vital processes. Luckily, there are plenty of magnesium-rich foods that make it easy to reach your daily recommended intake. Here are 10 astounding benefits of magnesium and the 10 best foods to get it from.
1. Supports Muscles
Magnesium plays a crucial role in muscle contraction and relaxation. Without enough magnesium, muscles can stay tense, leading to fatigue, cramps, and spasms.
2. Strengthens Bones
Magnesium is critical for healthy bone formation because it helps with the production of vitamin D and calcium. More than half of your body's magnesium is stored in the bones, so it contributes greatly to bone density and reduces the risk of osteoporosis and fractures.
3. Balances Blood Sugar
Magnesium regulates blood sugar by improving insulin sensitivity. Low magnesium has been linked to a higher risk of type 2 diabetes.
4. Promotes Better Sleep
Magnesium helps regulate neurotransmitters GABA and melatonin, which signal to the body that it's time to rest. Magnesium intake has been linked to reduced insomnia and better sleep quality.
5. Aids Digestion
Magnesium is necessary for enzymes that break down food. It also draws water into the intestines, supporting intestinal muscles and helping your digestive tract run smoothly.
6. Reduces Inflammation
Magnesium helps lower inflammation by regulating inflammatory molecules. Inflammation is largely responsible for chronic diseases like diabetes, heart disease, and arthritis.
7. Relieves Stress
Magnesium plays a role in calming the nervous system by regulating neurotransmitters that are responsible for mood. Getting enough magnesium lowers your stress hormone, cortisol, promoting relaxation.
8. Boosts Energy Production
Magnesium plays a key role in the production of the molecule ATP, which your body uses for energy. It makes you feel more energized, alert, and can even boost your athletic performance.
9. Supports The Heart
Magnesium supports the heart by enhancing muscle function, including the heart muscle. It's also anti-inflammatory, staving off heart disease, and helps maintain a steady heartbeat.
10. Enhances Brain Function
Magnesium's benefits extend to cognitive function because it regulates neurotransmitters that control mood, learning, and memory. It also protects neurons from stress, which enhances mental performance.
Now that we've covered all the benefits of magnesium, let's talk about the foods that contain the most.
1. Spinach
Yet another reason to eat your greens, spinach is chock full of magnesium. About one cup of raw spinach will give you around 25 percent of your daily recommended intake.
2. Pumpkin Seeds
You'd better start adding pumpkin seeds to your trail mix. As little as one ounce of them contains up to half of your daily recommended intake of magnesium.
3. Almonds
Not only do they make a delicious, convenient snack, but almonds are also jam-packed with magnesium. One ounce of the raw nut contains about a quarter of your daily recommended dose.
4. Bananas
Bananas aren't just the most portable, inexpensive, and easy-to-digest fruit; they also contain plenty of nutrients, including magnesium. One banana can contain up to 10 percent of your daily recommended intake.
5. Quinoa
Added to the long list of reasons to hop on the quinoa bandwagon is its amazingly high magnesium content. One cup of cooked quinoa contains about 30 percent of your daily recommended amount.
6. Cashews
Seeing as they're a highly addictive nut, it should be no problem to hit your recommended dose of magnesium when snacking on cashews. About 20 nuts contain one-quarter of your daily recommended intake.
7. Tofu
The favorite protein source of many vegetarians and vegans isn't a slouch when it comes to magnesium content. About a half cup of it contains 15 percent of your daily recommended amount of magnesium.
8. Dark Chocolate
Chocolate lovers, rejoice! Your favorite dessert can be eaten guilt-free. About one ounce of dark chocolate contains 20 percent of your daily recommended dose of magnesium.
9. Black Beans
Black beans not only make the perfect addition to burritos, tacos, and bean dips, but they're also high in magnesium. About a half cup of them contains 15 percent of your daily magnesium intake.
10. Avocado
Avocado has long been celebrated as a miracle fruit for its health benefits, and its magnesium content is just another advantage. Half of one contains up to 18 percent of your daily magnesium.
