Food rich in magnesium

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All you need to know about Food rich in magnesium

Magnesium enters many of the vital processes and chemical reactions in the body, making it important to maintain a healthy body, but only a few people are getting their daily needs of magnesium.

Getting magnesium naturally is enough to satisfy your everyday needs.

9 Foods High in Magnesium

1-Dark chocolate

Dark chocolate is one of the most popular foods in the world. Dark chocolate (28 grams) contains about 64 milligrams of magnesium, equivalent to 16 per cent of your daily need.

Dark chocolate also contains high levels of iron, copper, which is necessary to feed good bacteria in the intestines.

Dark chocolate also contains many important antioxidants. It believed to help protect the heart and arteries, maintain, and control cholesterol levels


Quinoa usually cooked in a similar way to rice, which is a food rich in magnesium. It has many benefits, including rich magnesium; each cup of quinoa contains about 118 milligrams of magnesium.


Bananas known to be especially rich in potassium, which plays an important role in lowering blood pressure and reducing the chances of heart disease in general.


Bananas are not only rich in potassium but are also rich in magnesium Each large banana contains 37 milligrams of magnesium, about 9% of your daily needs. Bananas are rich in vitamin C, vitamin B6.

 4-Leafy Vegetables

Leafy vegetables (especially dark ones) are rich in magnesium. For example spinach, each cup of spinach contains 157 mg of magnesium, equivalent to 39% of the recommended daily ration.

The leafy vegetables generally have anti-cancer properties and are rich in many important nutrients, such as vitamin A, vitamin C, vitamin K, iron, magnesium.

 Leafy vegetables

5-Nuts and Almonds in Particular

Nuts are not only a snack and delicious; they are a nutritious meal to the extreme. almonds and cashew nuts considered food rich in magnesium.

Nuts are an excellent source of healthy fats, and many studies have shown their ability to improve blood sugar levels and cholesterol in people with diabetes.


Spinach is one of the best leafy vegetables that contain a large amount of magnesium. It is also low in calories and keeps the heart healthy, so be careful to eat them within your diet

The magnesium component closely related to the development and density of children’s bones, together with the essential and essentially essential calcium component in their construction.

 According to a study of children in Washington, USA, researchers collected information about their dietary habits to determine calcium, and the absorption of magnesium.

 In addition, although not taking any kind of vitamins or minerals, that researchers were able to predict the content of the element magnesium found in the bones of these children and inside the growth of more than the element of calcium.


Avocados contain a high proportion of magnesium. Each half of the avocado contains about 58 milligrams of magnesium, or 15 percent of your daily magnesium requirement

Avocados also contain a very high percentage of potassium as well as many other important nutrients particularly vitamin A and vitamin K.

Avocados also contain a high proportion of healthy fats that are beneficial for the heart, circulatory system.

8-Whole grains

Whole, Grains
realworkhard / Pixabay

Whole grains are the source of many important nutrients, especially magnesium, as well as other important nutrients such as: vitamin B, selenium and fiber

Whole grains are gluten-free, making them a good option for people with celiac disease or people with gluten intolerance.


The family of legumes is generally food rich in magnesium, such as: lentils, beans, peas

For example, one cup of black beans contains about 120 milligrams of magnesium, or 30% of your daily magnesium requirement

Legumes are generally rich in potassium, iron, proteins and fiber, making them perfect for those who want to lower their bad cholesterol or improve blood sugar

 Other sources of Food rich in magnesium

There are several other important sources as well for magnesium, such as:


Legumes are one of the most important foods rich in magnesium, including soy, which is rich in amino acids, vitamins and fibre, and is, therefore, a portion of ideal food for magnesium deficiency, as well as beans, chickpeas and lentils.


Oatmeal is one of the best foods rich in magnesium, as well as antioxidants and vitamins. It also works to prevent various heart diseases and many other diseases.

 Yellow corn

Yellow corn is rich in dietary fiber and contains a high proportion of proteins useful to the body in general.


Fish, especially salmon and shellfish contain a high percentage of magnesium; also contain vitamin D and fatty fatty acids, in addition to vitamin B12.

Magnesium deficiency symptoms:

Magnesium deficiency in the body is associated with various health problems including diabetes, gastrointestinal disorders and bone problems, as well as magnesium deficiency symptoms that shown to the human being and must be carefully observed.

Magnesium deficiency may cause some mental disorders, including high tension and anxiety, and it can affect human delirium and tendency to depression and isolation from others because the lack of magnesium causes nerve damage.

Elevation in blood pressure may be an indicator of magnesium deficiency in the body in addition to iIrregular heartbeat and severe palpitations are one of the serious symptoms of magnesium deficiency and may develop into complications, including stroke.

Benefits of magnesium

The magnesium component has many benefits so you should limit your intake to Food rich in magnesium. The most important benefits of magnesium for the body include:

  • Magnesium plays a major role in bone building and composition
  • Works to digest carbohydrates and minerals in the body
  • Stimulates enzymes that are based on energy production and supplying the body with it
  • Helps the body absorb calcium and potassium
  • Improves sexual ability in men and treats erectile dysfunction

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