Top 7 Dietary Sources Of Magnesium

Sources Of Magnesium

Magnesium is an essential mineral required by our body for energy production, glycolysis, and oxidative phosphorylation. In addition, magnesium plays an important role in transporting potassium ions and calcium across the membranes of a cell. This process is required for maintaining appropriate heart rhythm, muscle contraction, and nerve impulses conduction. In cases of magnesium deficiency, various symptoms like anxiety, tremors, weakness, nausea, weakness, fatigue, poor memory, confusion, potassium deficiency, calcium deficiency, respiratory issues, dizziness, confusion and poor health of heart can be noticed. If you notice the deficiency at an early stage, you can handle the problem by consuming the foods that are rich in magnesium. Magnesium is naturally obtained through many foods.

Here Are The Ten Dietary Sources Of Magnesium.

1. Pumpkin Seed

Pumpkin seeds can be considered as the best source of magnesium [1]. Furthermore, pumpkin seeds contain other important minerals, especially phosphorus and potassium. All these vital minerals help our body to perform its functions in a normal way. Consuming roasted pumpkin seeds is one of the best ways to intake magnesium through diet. If you are desperately looking for dietary sources of magnesium, prefer to include potassium seeds in your regular diet plan.

Pumpkin Seeds

2. Almonds

Almonds are enriched with abundant nutritional properties [2]. Magnesium content of almonds helps to deal with various health problems. In addition, magnesium along with potassium and calcium present in almonds help in controlling blood pressure. Almonds are known as vasoprotective agents. Thus, almonds are popularly known for reducing the levels of harmful cholesterol.


3. Dark Chocolate

Dark chocolate is one of the best dietary sources of magnesium [3]. So, if you like to eat a dark chocolate, go ahead without any hesitation. Magnesium is plentiful in dark chocolate which is essential for brain functioning. In addition, dark chocolate also contains other vital nutrients, such as iron, manganese, zinc and copper. With amazing anti-oxidant properties, dark chocolate is popular for its disease-healing qualities.

Dark Chocolate

4. Figs

Figs are a rich source of magnesium [4]. Proper functioning of muscles and heart is assured with the adequate intake of magnesium. This can be achieved by adding figs into your regular diet plan. Magnesium helps in the functioning of muscles and nerves. Thus, the rhythm of the heart can be kept study. Also, magnesium helps in utilizing the glucose appropriately and thereby it keeps your energy levels high.


5. Black Beans

If you are looking for a magnesium rich diet plan, you must prefer to include black beans into your regular diet plan [5]. Black beans are good and best source of magnesium. You can manage the levels of magnesium in your body by consuming recommended amount of black beans on a regular basis. Along with magnesium, black beans also contain other key nutrients, such as protein, calcium, fiber, phosphorous, potassium, iron, zinc, manganese, vitamin B1, vitamin B3, folate and pantothenic acid.

Black Beans

6. Sesame Seeds

Sesame seeds are rich in healing properties [6]. Also, these seeds are rich in various key nutrients and minerals. Manganese is plentiful in sesame seeds. Because of high magnesium content, sesame seeds are helpful in steadying the nerves. In addition, sesame seeds are also a good source of calcium and copper. Because of anti-oxidant properties, these seeds are highly recommended in a healthy diet plan.

Sesame Seeds

7. Cashew

Magnesium is very much essential in keeping our bones healthy and strong [7]. Cashews are a rich source of magnesium. Hence, bone health is assured by consuming cashews. Also, magnesium is essential in assuring the proper functioning of nervous system. Consuming recommended amount of cashews is very helpful to intake adequate amount of magnesium and thereby various problems like migraines, fatigue, tension and high blood pressure which occur due to magnesium deficiency can be effectively handled.