{"id":4069,"date":"2023-06-18T01:24:29","date_gmt":"2023-06-18T01:24:29","guid":{"rendered":"https:\/\/fitadelphia.com\/?p=4069"},"modified":"2023-06-18T01:24:29","modified_gmt":"2023-06-18T01:24:29","slug":"10-foods-high-in-magnesium","status":"publish","type":"post","link":"https:\/\/fitadelphia.com\/index.php\/2023\/06\/18\/10-foods-high-in-magnesium\/","title":{"rendered":"10 Foods High In Magnesium"},"content":{"rendered":"\n

Liam Agnew<\/a><\/h4>\n\n\n\n

Sports Nutritionist and Personal Trainer <\/p>\n\n\n\n

Magnesium<\/a> is an essential mineral that helps regulate many important functions in the body, including muscle protein synthesis, nerve and muscle function, blood sugar control and blood pressure regulation.1 <\/sup>These foods high in magnesium will help keep all of those in check.<\/p>\n\n\n\n

The recommended amount of magnesium we should consume depends on our age and gender. For males aged 18-30, the RDA for is 400mg, and it\u2019s 310mg for females in the same age group. The RDA for males above 30 is 420mg, and for females it\u2019s 320mg.<\/p>\n\n\n\n

Magnesium deficiency can result in loss of appetite, fatigue, weakness, and gastrointestinal issues such as nausea and vomiting, so it\u2019s important we get enough in our diets. In this article we\u2019ll present 10 foods that can boost your magnesium intake.<\/p>\n\n\n\n

\"foods<\/figure>\n\n\n\n

10 foods high in magnesium<\/h2>\n\n\n\n

1. Pumpkin Seeds<\/h3>\n\n\n\n

Magnesium per 100g = 270mg<\/strong><\/p>\n\n\n\n

One tablespoon of pumpkin seeds contains 32mg of magnesium, 3g of protein and 0.8g of fibre, and is a great way of boosting the nutritional content of salads and other meals. Pumpkin seeds also contain other minerals, such as phosphorous, copper, zinc and iron.<\/p>\n\n\n\n

2. Chia Seeds<\/h3>\n\n\n\n

Magnesium per 100g = 308mg<\/strong><\/p>\n\n\n\n

One tablespoon of chia seeds provides 31mg of magnesium and 4g of fibre, making them a great option for boosting your daily fibre content. Chia seeds are also a source of omega-3 fatty acids, which have been associated with a wide range of health benefits.2<\/sup> Other key minerals in chia seeds include selenium, copper, zinc, iron and manganese.<\/p>\n\n\n\n

Learn more about chia seeds with this expert article below\u2026<\/em><\/p>\n\n\n\n

\"10<\/a><\/figure>\n\n\n\n

Nutrition<\/a><\/p>\n\n\n\n

10 Foods High In Magnesium<\/a><\/h4>\n\n\n\n

Peanut butter on toast is definitely on the menu.<\/p>\n\n\n\n

a year ago \u2022 By Liam Agnew<\/a><\/p>\n\n\n\n

3. Almonds<\/h3>\n\n\n\n

Magnesium per 100g = 270mg<\/strong><\/p>\n\n\n\n

Almonds are a good source of healthy monounsaturated and polyunsaturated fats, and provide 27mg of magnesium for every 10 whole almonds. Almonds are also a source of tryptophan, which helps your body produce serotonin, a chemical that helps your body regulate mood and sleep.3<\/sup><\/p>\n\n\n\n

4. Spinach<\/h3>\n\n\n\n

Magnesium per 100g = 80mg<\/strong><\/p>\n\n\n\n

In addition to being a good source of magnesium, spinach is abundant in vitamin K, which plays a major role in wound healing. Spinach is also rich in vitamin C and iron \u2014 both of these are important for energy production.4<\/sup><\/p>\n\n\n\n

5. Black beans<\/h3>\n\n\n\n

Magnesium per 100g = 49mg<\/strong><\/p>\n\n\n\n

Half a can of drained black beans (120g) contains 60mg of magnesium. Black beans are also a good vegan and vegetarian-friendly protein source, with 8g protein in every 100g. Black beans are also high in fibre, which is important for maintaining a healthy digestive system. As both fibre and protein have a high impact on satiety, including black beans in meals can help increase the feeling of fullness.5<\/sup><\/p>\n\n\n\n

6. Edamame beans<\/h3>\n\n\n\n

Magnesium per 100g = 64mg<\/strong><\/p>\n\n\n\n

A typical serving (80g) of edamame beans contains 51mg of magnesium and is another good example of a plant-based protein source, with 9g in an 80g serving. Edamame beans are also high in fibre (5g per 100g) and a good source of zinc, iron, vitamin K1 and vitamin B9.<\/p>\n\n\n\n

7. Brown rice, cooked<\/h3>\n\n\n\n

Magnesium per 100g = 48mg<\/strong><\/p>\n\n\n\n

rice is a low-GI carbohydrate source providing 44g of carbs as well as 72g of magnesium in a medium-sized cooked portion (150g). Brown rice also contains other important minerals, such as phosphorous, manganese and zinc, and is a particularly good source of vitamin B3 (niacin), which may help improve your cholesterol.6<\/sup><\/p>\n\n\n\n

8. Avocado<\/h3>\n\n\n\n

Magnesium per 100g = 25mg<\/strong><\/p>\n\n\n\n

An NHS-recommended serving size of avocado is 70g (about half an avocado), which provides 17.5mg of magnesium and other important vitamins (including B vitamins and vitamin E). Like nuts and seeds, avocado is also a source of monounsaturated fat.<\/p>\n\n\n\n

Avocados aren\u2019t just great for magnesium though\u2026<\/p>\n\n\n\n

<\/p>\n\n\n\n

9. Soya milk<\/h3>\n\n\n\n

Magnesium per 100ml = 15mg<\/strong><\/p>\n\n\n\n

Half a pint of soya milk (268ml) contains 48mg of magnesium. Like cow\u2019s milk, soya milk is also a good source of calcium, which helps to maintain bone mineral density and reduce the risk of osteoporosis. Additionally, soya milk is a good source of B12, which is required for energy production. B12 can often be difficult to obtain on a vegan\/vegetarian diet, so soya milk can be a good way to boost B12 intake.<\/p>\n\n\n\n

10. Peanut butter<\/h3>\n\n\n\n

Magnesium per 100g = 180mg<\/strong><\/p>\n\n\n\n

Peanut butter<\/a> is high in magnesium (32mg per tablespoon) and a host of other key micronutrients, such as vitamin B7, vitamin B3 and manganese. Like almonds and other nuts, peanut butter is also a good source of tryptophan. Due to the high-fat content, peanut butter is also high in calories, with 114kcals for every tablespoon. So be careful with portion sizes if you\u2019re following an energy-restricted diet.<\/p>\n\n\n\n

Note from Fitadelphia: Make sure the soy milk and peanut butter are organic. Beware that soy products can increase estrogen. Peanuts are not nuts. They are legumes that grow from mold.<\/h2>\n\n\n\n

What’s Eating You Kid? does not recommend soy or peanut products. Get the book: https:\/\/whatseatingyoukid.club<\/h2>\n","protected":false},"excerpt":{"rendered":"

Liam Agnew Sports Nutritionist and Personal Trainer Magnesium is an essential mineral that helps regulate many important functions in the body, including muscle protein synthesis, nerve and muscle function, blood sugar control and blood pressure regulation.1 These foods high in magnesium will help keep all of those in check. The recommended amount of magnesium we should consume<\/p>\n

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