Sometimes fatigue overcomes us in our day to day and the lack of energy is present, whether it is to exercise, work and even to study. This, among other causes, is due to a lack of magnesium in food.
Note: This mineral is a very important source of energy for our routines and daily life. Without the necessary amounts of magnesium, it becomes almost impossible for us to continue with the activities of each day while maintaining good health.
Therefore, in this article you will see a series of tips to increase your magnesium intake. Next, we invite you to learn more about this topic.
What is magnesium?
Magnesium is an essential mineral for our body. This mineral plays an important role in keeping us healthy and is essential for numerous processes in our body.
To highlight: With the help of magnesium, our body is able to form protein, bone mass and DNA. On the other hand, it regulates blood sugar, which can be extremely beneficial in avoiding type 2 diabetes (1) . In addition, it regulates blood pressure and the nervous system (2) .
Foods with magnesium that you can consume
According to an article from the Cleveland Clinic , ½ cup of boiled spinach contains 78 mg of magnesium, making this food an excellent option for a healthy diet reduced in calories and carbohydrates (3) .
Important: You should not hesitate to add it to your diet, since it will also fill you with energy to carry out your training routine.
This food, in addition to being gluten-free, is high in protein. In addition , quinoa is suitable for vegan and vegetarian diets (4) . On the other hand, it is one of the few foods that contain all nine essential amino acids.
On the other hand, a study done by the Journal Of Critical Reviews in Food Science and Nutrition indicates that quinoa is high in magnesium, fiber, B vitamins, iron, potassium , calcium, vitamin E, and several necessary antioxidants (5) .
3. Whole wheat
Whole wheat contains 137 mg of magnesium, making it a great substitute for spinach in case Popeye’s favorite food isn’t yours (6) .
Also, thanks to the abundant amount of fiber in whole wheat, you won’t feel very hungry, since fiber makes you feel full. Therefore, maintaining a healthy weight will be easier.
4. Sunflower seeds
Sunflower seeds contain 325 mg of magnesium, in addition to being delicious, they are the food with the highest amount of magnesium.
This makes them an ideal snack, since they are not only low in calories, but in addition to being high in their magnesium content, they are also rich in other necessary nutrients such as zinc , calcium, iron and potassium. And as if that were not enough, they contain healthy fats.
Flax or linseed seeds are so beneficial to health that you should add them to your shopping list immediately (7) . Thanks to its high magnesium and Omega 3 content, it helps reduce the formation of plaques in the arteries and regulates blood pressure (8) .
In turn, they are rich in calcium, iron, and phosphorus, which strengthen and keep our bones healthy and strong. Not to mention that they will help us lose weight as they help speed up metabolism.
According to Medical News Today , 28 grams of almonds contain 80 mg of magnesium, therefore almonds could become an ideal snack as they help the body (9) .
To highlight: Almonds can help us improve our performance, since thanks to their fiber content and healthy fats, we can fill ourselves with energy, whether it is to work, study or exercise.
On the other hand, peanuts are one of the main vegan sources of vitamin B3, vitamin E and zinc. These vitamins are essential for the development of proteins.
229 mg is the amount of magnesium that almond nuts contain, which is a very high amount of this mineral.
Note: Not only are they delicious, but they are also highly nutritious for the health and proper functioning of the body, both in average adults and in children.
In just one cup, lentils contain high values of protein and fiber. Lentils are rich in magnesium, with 72 mg per cup (11) . However, compared to other foods listed above, lentils are not as high in magnesium.
But, for a legume, it’s not bad at all. For this reason, we can say that lentils are an infallible food for vegetarian and vegan diets, since they are an excellent substitute for meat.
Chickpeas are a great source of potassium, fiber, B vitamins, iron, are good for your heart, and contain 115 mg of magnesium, which is a ton (12) .
Chickpeas, as with the foods above, are a great way to get a variety of nutrients on a vegan diet. Have you ever tried hummus or falafeles? A wholesome Middle Eastern treat!
Avocado is one of the richest and healthiest foods that exist, added to the fact that it is a very important source of protein and vitamins A, C, D, E, B6, B12 and K (13) .
The banana, as long as its consumption is well regulated, will keep us satisfied and energized. In addition, it helps fight cramps thanks to its high potassium content (15) .
To highlight: The banana contains 27 mg of magnesium, making it one of the fruits with the highest magnesium content.
13. Dark chocolate
Just 28 grams of dark chocolate contains 64mg of magnesium, iron and probiotic fiber. Dark chocolate improves our mood thanks to phenylethylamine, helps speed up metabolism, and keeps us in good health (16) .
Note: This healthy delicacy provides us with multiple benefits and gives us energy to achieve any of our goals thanks to its healthy components.
14. Soybean pods
Soybean pods, from Japan, Taiwan, China and Indonesia, are an excellent option to add to any sports diet due to their high magnesium and protein content (17) .
This food regulates the cardiovascular system and enhances the functioning of the immune system thanks to the fiber, protein and minerals.
Tofu, in addition to having 30 mg of magnesium per 100 grams, is a great source of calcium, iron, manganese, selenium, phosphorus, vitamin B1, and has eight of the nine essential amino acids for the body (18) .
Importance of magnesium for health
This mineral is more than important for health as it keeps nerves and muscles functioning normally. In addition, it fills us with energy, regulates the immune system, keeps the heartbeat constant and is necessary for more than 300 biochemical reactions in our body.
Contributes to the functioning of the immune system
Magnesium is a supplement to strengthen the immune system, since it is a natural inhibitor of calcium channels in the body, so it dissolves constant calcification in people who have excessive calcification and normalizes it in the body.
In turn, the lack of magnesium in the body can not only develop a disease, but also worsen all diseases and ailments, so the absence of this mineral in the body is serious, because it is one of the main causes of some diseases of the average adult.
Reduces the risk of heart attacks
Although consuming magnesium in large quantities is not recommended, just as it is not advisable to consume many vitamins , due to the risk of hypervitaminosis (19) , its moderate consumption could reduce the risk of heart attacks.
Many times, the lack of the mineral is responsible for the abnormalities of cardiac arrhythmias, which is why it is extremely important for the maintenance of blood pressure. It reduces malignant hypertension even in people over 60 years of age.
Regulates blood sugar
According to a meta-analysis from the American Diabetes Association , we know that magnesium could prevent type 2 diabetes, as it improves insulin sensitivity and controls glucose in people with and without diabetes (20) . In fact, it also plays an important role in the production of proteins and the synthesis of DNA.
Contributes to the functioning of the kidneys
Many people believe that magnesium is bad for the kidneys, but it is quite the opposite because, when kidney transplants are done, doctors give patients magnesium chloride so that they stay in good condition and functioning.
Every athlete should prioritize their magnesium intake, since it stimulates protein synthesis, a process that allows muscle growth. In addition, magnesium influences the creation of ATP, which is the form of energy that cells require, especially during training (21) .
Allows tooth development
Magnesium, being a key fixative of calcium and phosphorus, allows a more than excellent development of teeth and bone structure, making them healthier and stronger.
Increases physical energy
Magnesium is vital for cellular energy, since it regulates and activates it, which makes our body work properly and we have the necessary energy that we require to avoid suffering from fatigue and sedentary lifestyle.
Reduces migraine and depression
The implementation of magnesium in your diet will not only improve your mood and, as it will fill you with energy, your days will become more bearable. It will also greatly reduce migraine attacks and depression.
This is because magnesium prevents the development of headaches, so you won’t need any more medications or head massages.
- Magnesium is a very important source of energy for our routines and daily life. Without the necessary amounts of this mineral, it becomes almost impossible for us to continue with the activities of each day while maintaining good health.
- With the help of magnesium, our body is able to form protein, bone mass, and DNA. On the other hand, it regulates blood sugar, as well as regulates blood pressure and the nervous system.
- There are a variety of foods that contain magnesium that you cannot stop consuming, among them are: nuts such as almonds, nuts and peanuts; quinoa, lentils, avocado, spinach, sunflower and flax seeds; tofu, chickpeas, whole wheat, soybean pods, dark chocolate and banana.
- The consumption of magnesium provides many benefits to our health. Regulates blood sugar levels, strengthens muscles, allows teeth development, contributes to kidney function, increases physical energy, reduces migraines, reduces the risk of heart attacks, among others.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.