5 Magnesium rich foods you must eat: Know the benefits

Magnesium is amazingly essential for our health and its deficiency causes all sorts of chronic health problems. Know how add more magnesium to your diet..

 Onlymyhealth Staff Writer
Healthy DietWritten by: Onlymyhealth Staff WriterPublished at: Sep 24, 2018
5 Magnesium rich foods you must eat: Know the benefits

Magnesium is that one thing that every cell in your body needs to function properly. The heart, the muscles, and the kidneys- every organ needs this mineral. Magnesium contributes to the growth of teeth and bones. Most important, it activates enzymes, contributes to energy production, and helps regulate calcium levels, as well as copper, zinc, potassium, vitamin D, and other important nutrients in the body.

Helps Heart

Magnesium is essential for heart health. Studies suggest a possible association between a modestly lower risk of Coronary Heart Diseases (CHD) in men and increased magnesium intake. In one study of women, higher dietary intakes of magnesium were associated with a lower risk of sudden cardiac death.

Treats Asthma

A population based clinical study of more than 2,500 children 11 - 19 years of age found that low dietary magnesium intake may be associated with risk of asthma. The same was found in a group of more than 2,600 adults 18 - 70 years of age.

Several studies show that intravenous (IV) magnesium and magnesium inhaled through a nebulizer can help treat acute attacks of asthma in children 6 - 18 years of age, as well as adults.

Also read: Is white rice healthy? Know the health benefits it offers

Eases Depression

Magnesium deficiency reduces serotonin levels which makes you upset. Even the antidepressants prescribed by doctors have been shown to raise magnesium levels in brain and hence, help the depressed state. Magnesium is as effective as the tricyclic antidepressants in treating depression among people with diabetes.

Protects against Type 2 Diabetes

More magnesium in the diet may help protect against developing type 2 diabetes. Some studies suggest that taking magnesium supplements may help blood sugar control and insulin sensitivity in people with diabetes or prediabetes.

Foods rich in magnesium are:

Dark chocolate

Dark chocolate is delicious as well as healthy. It is very rich in magnesium. It is also high in iron, copper and prebiotic fiber. Dark chocolate is also beneficial for heart health.


Nuts like almonds and cashews are particularly high in magnesium. Nuts are anti-inflammatory, beneficial for heart health and can reduce appetite when eaten as snacks.


Tofu is rich in protein and magnesium. It can be used in various recipes just like paneer.

Flax and pumpkin seeds

Seeds are incredibly healthy. Flax and pumpkin seeds contain high amounts of magnesium. They are also rich in antioxidants.

Also read: How Magnesium Prevents Diabetes

Whole grains

Whole grains are excellent sources of many nutrients, including magnesium. Grains like wheat, oats and barley are rich in magnesium.

Other sources of  magnesium

Bath with epsom salts-

Take an Epsom salt bath or magnesium flake bath 2-3 times a week or daily if you can. 2 cups of Epsom salts for baths and 1 cup of Epsom salts in foot baths are recommended.

People with poor dietary habits, pharmaceutical drug use, and nutrient-depleted growing soils are dangerously deficient of magnesium. In case you are deficient, work your way out of it to ensure proper functioning of all body systems.

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