Magnesium is one of the most important essential mineral required by every organ in the body, which is involved in cellular energy production, enzyme activity, it also regulates the spread of nerve impulses, for a range of activities including bone and fatty acid formation. It is also essential in activating vitamins B and D, relaxing muscles, regulating calcium levels and helping blood to clot and is required for the secretion of insulin. Many of us do not get enough magnesium in our diets. Adults require about 300 to 400 milligrams a day.
Some health conditions can lead to magnesium deficiencies, including:
- gastrointestinal diseases like irritable bowel syndrome, Crohn’s disease, and celiac disease
- kidney disease
- stomach viruses that cause vomiting and diarrhe
Health problems associated with low magnesium levels include:
Stress and Anxiety
Restless leg syndrome (RLS)
High blood pressure
List of Foods Rich in Manganese:
Seafood – Though seafood is best-known for its rich concentrations of zinc, it is also one of the world’s finest sources of manganese. In first place is mussels, which provide us with 5.8 milligrams of manganese, or 340 percent of our RDI, per 85 grams. Next on the list is clams (43 percent of our RDI per 85 grams), followed by crawfish (22 percent of our RDI per 85 grams). Regular fish such as bass, trout, pike, and perch are also excellent sources of manganese, with 85 grams of each providing us with between 38 and 48 grams of our RDI. Avoid contaminated seafood by favoring sustainably farmed produce sourced from the Atlantic Ocean.
Whole Wheat – Most whole grains are a good source of magnesium, but whole wheat flour wins with 160 mg per cup. Use whole wheat instead of white flour for baking, and buy whole wheat bread at the store. These Whole Wheat Pumpkin Pancakes put a healthy twist on the popular weekend breakfast staple.
Almonds – are nutrient-dense and full of healthy fats and protein. Their high fiber content helps regulate blood sugar and reduces hunger, making it a great snack for those looking to manage their weight. Better yet, just one ounce of almonds contains 80mg of magnesium!
Spiach – Dark, leafy greens are rich with nutrients, and spinach is no exception. One cup of boiled spinach has 157 mg of magnesium. Additionally, this leafy green has many other vitamins and minerals that help optimize magnesium absorption.
Nuts and Seeds – Just a half cup of pumpkin seeds provides nearly 100 percent of the daily requirement for magnesium. Other nuts and seeds high in magnesium include almonds, sunflower seeds, Brazil nuts, cashews, pine nuts, flaxseed, and pecans. Include your favorite nuts in a healthy homemade trail mix; it makes the perfect afternoon snack to keep your energy up and hunger levels down.
Dark Chocolate – As if you needed another reason to indulge in rich dark chocolate, it’s also a magnesium-booster. One square of the sweet stuff provides 24 percent of the daily value of magnesium for only 145 calories, in addition to antioxidants that can help lower blood pressure, improve blood flow, and boost overall heart health. Paired with fresh fruit, dark chocolate makes a decadent and healthy after-dinner dessert.