Magnesium is a multifunctional mineral that is involved in hundreds of body mechanisms including glucose metabolism, muscle movements, and energy production. The high amounts of magnesium are also helpful in the maintenance of strong bones and electrolyte balance. Magnesium can be obtained either from food intake or supplement use.

Magnesium-rich foods

Magnesium is a widely distributed mineral that naturally occurs in several dietary plants and animals. Foods that are high in magnesium are included in the categories of green vegetables, nuts, seeds, and whole-grain cereals. Magnesium is present more in plants than in animals because it plays an important role in the process of photosynthesis. Whereas in the case of animals, magnesium is crucially important for the normal functioning of mitochondria; a body essential for normal energy production.

Here is a brief list of foods that are high in magnesium:

•    Pumpkin seeds

•    Chia seeds

•    Almonds

•    Cashews

•    Kidney beans

•    Spinach, and other green-colored vegetables.

Why magnesium is important for our body?

The abundance of magnesium in the human body points towards its huge participation in multiple body functions. Normal levels of magnesium are highly recommended for people with recurring cramps, sleeplessness, numbness, and cardiac problems. Moreover, magnesium intake can help with the management of the following problems:

1.    Raised blood glucose levels

Abnormally raised glucose levels in the blood are often associated with the long-term deficiency of magnesium in the body. This is because magnesium is involved in the metabolism and uptake of glucose from the bloodstream. Whereas, in diabetes, the body’s ability to retain magnesium gets compromised, and this can worsen the condition. So, it is important for people, who face high blood sugar, to eat foods that are high in magnesium.

2.    Weak bone structure

Calcium is not alone in maintaining a strong structure of bones, it also needs the support of magnesium and vitamin D to fulfill this purpose. Calcium and magnesium are two vital nutrients for bone strength, and vitamin D increases the absorption of these minerals in the body. Besides, a high level of magnesium is required for the activation of vitamin D.

3.    Migraine headache

Magnesium deficiency is very much related to the onset of migraine headache, as migraine is involved in the regulation and metabolism of certain neurotransmitters. Magnesium is highly essential for the normal conduction of nerve impulses and the flow of the bloodstream.

Furthermore, the recommended use of Magnesium dietary supplement can also help with all these health benefits.

References:

•    https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

•    https://www.webmd.com/diet/magnesium-and-your-health

•    https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food

•    https://www.healthline.com/nutrition/10-foods-high-in-magnesium

•    https://www.medicalnewstoday.com/articles/318595