Magnesium deficiency can be harmful! Low magnesium levels can cause fatigue, seizures, high blood pressure, blood clots, muscle cramps and so on.
It’s estimated that 80 percent of Americans have a magnesium deficiency. And this is not a good thing since this mineral affects every organ in the body.
According to the institute of medicine, adult men should consume 400 – 420 mg of magnesium while women should aim for 310 – 360 mg per day. Now, the foods below can help get the recommended amount of magnesium without supplementation.
Here are 17 foods that will magnesium in the body and improve overall health.
1. Okra: One cup of okra has 70 mg of magnesium – approx. 15 percent of the recommended daily intake. Avoid fried okra, boil or roast it.
2. Dark chocolate: A bar of chocolate has more than half of the daily recommended magnesium.
3. Pumpkin: A cup of chopped pumpkin has 60 mg of magnesium. This food also other numerous benefits so eat it as often as possible.
4. Brown rice: A cup of brown rice supplies about 20 percent of recommended magnesium.
5. Avocado: This alkaline food is a great magnesium source. One medium size avocado has about 15 percent of the magnesium you need in a day.
6. Almonds: One ounce of this healthy nut has approx. 20 percent of magnesium you need.
7. Beet greens: Beet greens may not be popular, but they have lots of magnesium. One cup has 100 mg of magnesium.
8. Spinach: A cup of spinach has 150 mg of magnesium. This is definitely one of the best sources of this mineral.
9. Squash: This pumpkin-like will give lots of magnesium. One cup has about 40 mg.
10. Broccoli: If you’ve never liked broccoli, its magnesium content might change your mind. A cup has 33 mg.
11. Figs: 4 cups of dried figs can give you all the magnesium you need in a day.
12. Cashew nuts: An ounce of cashew nuts has about 20 percent of the magnesium you need.
13. Bananas: Bananas may be known for being potassium-rich, but they also contain some magnesium.
14. Pumpkin seeds: Pumpkin and squash seeds contain about 19 percent of recommended magnesium per ounce.
15. Lentils: A cup of lentils will give you 18 percent of recommended magnesium.
16. Cucumbers: A cup of cucumbers has about 40 mg of magnesium.
17. Peas: You can get 70 mg of magnesium from a cup of peas.