10 Foods Rich in Magnesium and Its Benefits

Foods rich in magnesium are mainly seeds, such as flaxseed and pumpkin seed, oilseeds such as chestnuts and peanuts.

Magnesium is an essential mineral used in the body for functions such as protein production, proper functioning of the nervous system, blood sugar control, and blood pressure control. In addition, it facilitates the transmission of nerve impulses and regulates muscle contractions

Foods rich in magnesium

The following table shows the top 10 sources of magnesium in food, with the amount of magnesium present in 100 g of food.

Food (100g)	Magnesium	Energy
Pumpkin Seeds	541 mg	627 kcal
Chestnuts	365 mg	570 kcal
Sesame Seed	361 mg	584 kcal
Flax Seed	347 mg	495 kcal
Cashew nut	237 mg	570 kcal
Almonds	222 mg	581 kcal
Peanut	159 mg	606 kcal
Oats	119 mg	394 kcal
Spinach	82 mg	16 kcal
Silver banana	26 mg	98 kcal

Other foods that also have good amounts of magnesium are milk, yogurt, bitter chocolate, fig, avocado, and beans.

Symptoms of lack of magnesium in the body-

A healthy adult needs an amount between 310 mg to 420 mg of magnesium per day, and the deficiency of this mineral in the body can cause symptoms such as:

• Nervous system disorders such as depression, tremors, and insomnia;
• Cardiac insufficiency;
• Osteoporosis;
• High pressure;
• Diabetes mellitus;
• Pre-menstrual tension - TPM;
• Insomnia;
• Cramps;
• Lack of appetite;
• Somnolence;
• Lack of memory.

Some medicines can also cause a low concentration of magnesium in the blood, such as ciclosporin, furosemide, thiazides, hydrochlorothiazides, tetracyclines and oral contraceptives.

When to use magnesium supplements

The need for magnesium supplementation is rare and is usually only given in the case of early uterine contractions during pregnancy or in the presence of excessive vomiting or diarrhea. It is important to note that if magnesium is to be taken during pregnancy, it should cease by the 35th week of gestation so that the uterus can contract properly to allow for the birth of the baby.

In addition, in some, it may be necessary to use magnesium supplements, especially in the presence of factors that naturally reduce the levels of magnesium in the body, such as aging, diabetes, excessive alcohol consumption and the medications mentioned above. In general, magnesium supplementation is recommended when blood magnesium values are less than 1 mEq per liter of blood, and it should always be done with a doctor or a nutritionist.