Magnesium is known as the 'mighty mineral' in the wellness industry. Who is not aware of its importance in daily routines? From regulating body functions, reducing stress, to supporting overall well-being, this mineral is a prime nutrient.

If you have heard of the hype and are looking for natural ways to boost your levels, you’re in the right place! In this blog, we will explore how you can boost your Magnesium levels naturally. 

Best Food Sources of Magnesium

Here are the top food sources you can easily add to your diet: 

1. Nuts & Seeds

Nuts and seeds may be small in size, but they are among the richest sources of this miracle mineral. Furthermore, they are packed with protein, fibre, and healthy fats, making them an excellent choice to maintain overall health. 

The following are the best options with the highest daily value (DV) in a 1-ounce serving:

• Almonds - 80 mg
• Cashews - 72 mg  
• Peanuts - 49 mg  
• Sunflower seeds - 36 mg  
• Pumpkin seeds - 156 mg  
• Chia seeds - 111 mg

2. Legumes

Legumes are nutrient-dense plants from the Fabaceae family, which includes beans, lentils, peas, chickpeas, and soybeans. They are a rich source of protein, B Vitamins, Iron, Fibre, and Magnesium. 

Here are some options to consider adding to your diet:

• Black beans (1/2 cup boiled) - 60 mg
• Edamame (1/2 cup cooked)  - 50 mg
• Lima beans (1/2 cup cooked)  - 40 mg
• Kidney beans ( 1/2 cup cooked) - 35 mg

3. Leafy Greens

Green leafy vegetables, such as spinach, turnip greens, collard greens, and watercress, contain significant amounts of this essential mineral. Adding them to your diet, smoothies, or salads can help you meet your optimal levels.

A 1/2 cup serving of cooked leafy vegetables contains:

• Spinach - 78 mg
• Swiss chard - 75 mg
• Collard greens - 25 mg

4. Fruits

Fruits are powerhouses of essential vitamins and minerals. Some fruits you can consider are:  

• Dried figs - 68 mg
• Avocados (one whole) - 58 mg
• Bananas (one medium) - 32 mg
• Papaya (one small papaya) - 33 mg
• Blackberries (1 cup) - 29 mg

5. Fatty Fish

Fatty fish, such as salmon, mackerel, and tuna, are high in Magnesium as well as Omega-3 fatty acids and protein, making them excellent choices to boost your daily intake and overall health.

Here is the core nutrient value in a 3.5-ounce serving of cooked fatty fish:

• Atlantic salmon - 26 mg
• White tuna - 28 mg
• Yellowfin tuna - 36 mg
• Atlantic mackerel - 83 mg

6. Whole Grains

Whole grains like oats, wheat, brown rice, and barley are also great choices.

• Quinoa (1 cup cooked) - 118 mg
• Brown rice (1 cup cooked) - 86 mg
• Shredded wheat (2 large biscuits) - 61 mg
• Whole wheat bread (1 slice) - 23 mg

7. Low-Fat Dairy

Low-fat dairy, including milk, yoghurt, and cheese, contains a modest amount of this vital mineral along with gut-healthy probiotics. 

• Milk (1 cup) - 25 mg
• Yoghurt (8 oz) - 42 mg

Consider Magnesium Supplements

If you are deficient in this crucial mineral, dietary sources may not be enough to meet daily requirements. That is where Magnesium supplements come in!

To effectively treat any deficiency, opt for a high-quality supplement like Nutrix Health Care's Magnesium tablets. This supplement provides double-source Magnesium along with Vitamins C, D3, B6, and Manganese to reduce muscle cramps and stiffness. 

These premium Magnesium tablets also improve sleep quality and cycle, promoting a calming and relaxing effect.

Smart Tips to Enhance Magnesium Absorption 

1. Limit diuretics

Certain diuretics, including caffeine and some medications, can contribute to deficiency by increasing urinary loss. So, try to limit coffee and tea intake. 

2. Stress less

Chronic stress can significantly deplete Magnesium by reducing its absorption and increasing its excretion through urine. Therefore, incorporate relaxation techniques like meditation, deep breathing, or light exercise to help maintain healthy levels. 

3. Avoid overusing antacids

Overusing antacids neutralises stomach acid and interferes with Magnesium absorption. To support healthy digestion, try to avoid spicy, sugary, and processed foods, which can disrupt stomach acid balance and gut health.

Conclusion

Magnesium is a crucial mineral for the body due to its wide range of health benefits. Its levels can be maintained by eating foods such as nuts, seeds, whole grains, legumes, and leafy greens. In case of deficiency, a high‑quality supplement is the best option to restore optimal levels. Additionally, cut back on factors like stress, antacids, and diuretics as they can deplete this vital nutrient.

Frequently Asked Questions

1. How can a person get 100% Magnesium daily?

Eating foods such as leafy greens, legumes, nuts, and whole grains can help achieve optimal levels. Moreover, if you have a deficiency, then choose a good supplement.  

2. Which fruits have the most Magnesium?

Dried figs, avocado, and bananas are good options. 

3. How can you maximise its absorption?

You can minimise stress, limit caffeine intake, and avoid certain medications like diuretics to enhance absorption in the body.  

References

healthline.com/nutrition/10-foods-high-in-magnesium
https://www.medicalnewstoday.com/articles/318595
health.clevelandclinic.org/foods-that-are-high-in-magnesium
verywellhealth.com/foods-high-in-magnesium-7970911