Foods High in Magnesium - INLIFE Healthcare

Foods High in Magnesium

One of the most important minerals that play a huge role in the proper functioning of our body is magnesium. We often tend to pay very little attention to what we are consuming and what we should be consuming. It is important that we keep track of our regular food intakes and make sure that we are getting all the vitamins and minerals with the carbs and the proteins. Every nutrient has a special role and helps the efficient execution of a number of bodily functions. Magnesium is one of the most important of all the different minerals, and it is important that we include it in our daily diet on a necessary basis. You can settle for magnesium supplements, yet the most natural way to consume magnesium is by consuming foods high in magnesium.


The Role of magnesium in health support:

As mentioned above, magnesium helps to perform a number of bodily functions. The scarcity of the mineral may lead to a number of problems. There are a whole bunch of functions that magnesium helps in completing. Here are a few ways that magnesium provides health support with

Influences the production of energy

One of the most complicated yet continuous processes performed by the human body is energy production. This requires the contrition of a number of essential nutrients and is a result of various chemical reactions. All of these and more are intricately connected to help the production of enough energy for the body. The process taking place in the cells can only be completed with the help of magnesium. Magnesium helps in the completion of a number of chemical reactions as well that lead to the formation of energy in the body.

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Controls any kind of inflammation

Though a certain amount of inflammation in the body is necessary to maintain and boost the immune system from time to time, yet excess inflammation can lead to a number of ill effects, such as heart diseases, diabetes, and obesity. Maintaining the magnesium level in the body will keep you away from all these diseases. This can be done by consuming foods rich in magnesium.

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Controls Blood sugar

One of the worst effects of low magnesium level in the body is the rise in the blood sugar level. This can be effectively controlled if you up your magnesium consumptions on a regular basis. The properties held in magnesium helps fight the growth of blood sugar. Hence, it is a great way to control the quality and effectiveness of the glucose metabolism.


Maintains the Balance of the nervous system

The NMDA receptors in the nervous system are one of the most important molecules, and magnesium plays a big role in the effective execution and functionality of these receptors. In this process, it also helps to maintain the balance of the nervous system.


Creates and Increases Bone Integrity-

The most important function of magnesium in the body is considered in the process of creating and maintaining bone mass. The magnesium helps to create integrity for the bone, strengthen it and also maintain it. Consumption of magnesium becomes very important for children as it is the apt age for the growth of the bones. Old age is also an age that needs magnesium, to keep the bones tough and maintain their integrity.


Foods those are rich in magnesium:

As mentioned, the best and the most natural source of magnesium can be attained by consuming food items that contain a high amount of magnesium in them. In case that you are still wondering, what foods have magnesium, here is a list that will surely come in handy

Leafy Greens

The leafy greens can be referred to as the superfoods when it comes to finding food articles that are rich in a variety of nutrients. Darker leafy greens commonly contain a higher level of nutrient value and should be a part of your dinner plates on a daily basis. Some of the greens that have fairly high level of magnesium in them are- spinach, kale, collard greens, Swiss chard, etc. You can have them raw in salads or cook them mildly. Do not overcook them, as this reduces or absolutely removes the nutritional value.


Nuts and Seeds

Nuts and seeds are a major contributor of magnesium in our daily diets. You should habituate your children to have these in stipulated quantities every single day. A single cup of pumpkin seeds makes up for all the magnesium required in your body in a single day. Toast them and use a cup of it in a salad, teamed with some leafy greens and tasty dressing, or you can also use it to make a tasty granola bar, which kids will surely love more. Other seeds and nuts, high in magnesium are- almonds, brazil nuts, pine nuts, pecans, flax seeds, cashews, sunflower seeds, etc.



Fish is not only a wonderful source of protein and vitamin D, but it is also quite high in omega 3 fatty acids and magnesium. One of the best and the tastiest way to consume magnesium and incorporate it into your daily diet is by consuming fish. Some fishes which are rich in magnesium and also make up for a tasty treat are- halibut, wild salmon, mackerel, tuna, etc.



Soybeans are considered as the most potent source of protein after red meat, but we often tend to forget that they are also brilliant soured of magnesium. It does not matter whether you consume them in their fresh state or dried form, it still retains, all the wonderful magnesium and other nutrients in it. You can incorporate the fresh soya beans in soups, salads; noodle and pasta dishes and other rice preparations whereas you can use the dried ones to make up wonderful curries and casseroles.


Pulses, beans, and legumes

The pulses, beans, and legumes form the best source of magnesium for one and all. A bowl of freshly made lentils or lentil soup will make up for your daily requirement of magnesium in your body. Some of these pulses and beans are- black beans, white beans, kidney beans, lentils, black-eyed peas, etc.


Choose the source you like the most and make it an essential and permanent part of your and your family’s daily diet.

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2 thoughts on “Foods High in Magnesium

  1. Surendran says:

    Nice article. Only 1 comment. Just check on Soybeans. There is a whole lot of literature against it and that too from famous nutritionists, health specialists and doctors. Sum total of what I understand is that soy is good only if (a) it is non GMO and (b) if it is in fermented condition (which I understand is quite smelly and difficult unless one is used to it or consciously develops a taste for it). Look forward to your comments in future blogposts and / or removal of the item from the above list.

    • Mukta Agrawal says:

      Dear Surendran thanks for liking the article I will be surely in future writing the blog which talk about soybean in detail.But if my personal opinion is considered I always feel no natural food can be bad.It is only that for some people it can be considered as a boon for some it might not be suitable.Thanks again for your interest and advices

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