Magnesium plays an extremely important role in our body. This mineral provides many health benefits for our body, and below you will find details about the recommended daily intake and the foods which are richest in magnesium.
Magnesium deficiency in our body can cause numerous health problems, including anxiety, muscle cramps, high blood pressure, migraines, diabetes and cardiovascular disease.
How much magnesium do we need?
Our magnesium requirements vary by age and gender. In general, as we grow older, we need more magnesium. Men between 19 and 30 years need 400 mg of magnesium a day, while women of the same age need 310 mg. Men older than 31 years need 420 mg of magnesium a day, while women of this age 320 mg a day.
Top 10 richest natural sources of magnesium:
Spinach: 1 cup contains 157 mg
Chard: 1 cup contains 154 mg
Pumpkin seeds: 1 cup contains 92 mg
Yogurt or Kefir: 1 cup contains 50 mg
Almonds: 30 g contains 80 mg
Beans: 1 cup contains 120 mg
Avocado: medium size contains 58 mg
Figs: 1 cup contains 100 mg
Dark chocolate: 1 cube contains 95 mg
Banana: 1 regular size contains 32 mg
Benefits of sufficient intake of magnesium:
Reduces the risk of diabetes – new findings suggest that magnesium regulates our glucose metabolism. One study found that increasing magnesium intake of 100 mg per day can reduce the risk of developing type 2 diabetes by 15%.
Reduces the risk of stroke and heart attack – one study found that increased intake of magnesium may reduce the risk of stroke by 8%. Another study found that people who ate foods rich in magnesium had a 38% lower risk of heart attack compared to those who did not.
It reduces the pain of fibromyalgia – one study found that increased intake of magnesium reduces pain and sensitivity in patients with fibromyalgia (pain in the muscles and bones of unknown origin accompanied by fatigue).
Relieves migraine pains – magnesium deficiency is associated with migraine headache. Studies have shown that taking magnesium supplements twice per day (300 mg) reduces the frequency and intensity of migraine headaches.