Foods rich in magnesium | healthy for the body

Did you know that magnesium is the fourth most important mineral in the human body and the second most common intracellular cation after potassium? If not, then read the full article to get more insights on the functioning of magnesium in our body and its benefits to lead a healthy life.

How does it work?

Magnesium is an essential mineral for proper growth and functioning of our body. It plays a vital in over 300 enzymatic reactions taking place in the human body. Foods which are rich in magnesium helps to maintain blood pressure, strengthen muscles, and keep the heart rate normal.

Which foods are rich in Magnesium

Magnesium rich foods should be an integral part of our meal. It is naturally present in most of the foodstuffs like green vegetables, beans, fish, brown rice, cereals etc, which we consume in our daily life. However, it is also added to other food products, sometimes as dietary supplement and some in medicinal forms (such as antacids and laxatives).

Foods rich in magnesium

Best food sources rich in Magnesium

  • Seeds:
  • It should be consumed in the roasted form to get its maximum benefit.
  • Some of the popular seeds are flax, pumpkin and chia seeds.
  • 28 grams of any of these seeds account for 150 mg of magnesium.
  • Dark chocolate:
  • It is as healthy as it’s delicious.
  • 28grams serving of dark chocolate provides 16% of the RDI for Mg.
  • Nuts:
  • One of the most delectable and nutritious sources of Mg.
  • Nuts high in Mg content are cashews, almonds, and Brazil nuts.
  • 28grams serving of any of these nuts contains 82mg of magnesium.
  • Tofu:
  • It is extremely essential in protecting the cell lining of arteries, thus reducing the risk of stomach cancer.
  • 100grams of tofu contains 54mg of magnesium, i.e., 13% of RDI.
  • Whole Grains:
  • Whole grains include wheat, barley, oats as well as pseudocereals like quinoa and buckwheat.
  • 28grams of buckwheat provides 65mg of magnesium.
  • Bananas:
  • They are generally the most favorite fruits of people.
  • They are a rich source of magnesium and are linked to a lower risk of heart disease.
  • One banana is equivalent to 37 mg of magnesium intake.

Top 12 Foods rich in magnesium

How much Magnesium should be included in your daily meal?

Research studies shows that an adult human body contains around 25 grams of magnesium out of which 50-60% is stored in skeletal system of the body. The rest is present in muscles, body fluids and soft tissues.

How many milligrams of magnesium should be taken according to the daily Recommended Dietary Allowances (RDA)?

For kids: 65-110 mg

For men: 400-420 mg

For women: 310-320 mg For pregnant women: 350-400 mg

Foods rich in magnesium

Health Benefits of Magnesium

Top 10 food for a healthy lifestyle

There are innumerable health benefits of magnesium which should not be overlooked:

  1. Bone Health:

Magnesium plays an essential role in healthy bone formation and if taken adequately, it results in improved bone crystal formation. It helps to regulate vitamin D levels in the body for stronger bone health.

2.Fights Depression:

People with a lower percentage of magnesium supplements are more likely to suffer from depression. Thus, by daily having the right intake of magnesium can prevent anxiety issues and disorders.


According to research studies, magnesium helps to improve insulin sensitivity. People with a relatively higher intake of magnesium have 15 percent lesser risk of developing type 2 diabetes.

4.Migraine and Headaches:

Magnesium therapy aids in relieving headaches and stress. People experiencing migraines generally have lower levels of magnesium. However, it can be improved if magnesium is included in the diet in a generous amount.

5.Premenstrual Syndrome:

Studies suggest that taking magnesium-rich food along with vitamin B6 can help in improving PMS symptoms, reduce bloating and breast tenderness in PMS.

 Benefits of Magnesium Oil for skin

Magnesium oil is simply a suspension of magnesium chloride in water. While its texture does feel sticky and oil-like, yet it’s not purely an oil. Nevertheless, this fact doesn’t lessen its benefits for the skin. It is very simple to apply and easily available in the form of pills and capsules in the market.

DIY to make Magnesium oil:

Purchasing magnesium oil can be a bit expensive. So, here is quick and easy way to make your own magnesium oil at home by simply using two ingredients!

Foods rich in magnesium


  • 1 cup – magnesium chloride flakes
  • 1 cup – distilled water


  1. Boil the distilled water.
  2. Take a bowl and add flakes in it. Once the water is boiled, pour it into the bowl having the flakes.
  3. Mix it well, until the flakes dissolve in water.
  4. Pour the oil mixture in a container (preferably a spray bottle) and allow it to cool.
  5. To use it, just simply spray or lather on your skin like regular facial oils.

How to apply?

Clean your face with a face wash and then gently rub the oil on your skin until its absorbed well. After a few applications, your skin will start to feel hydrated, rejuvenated and flexible.

 Is magnesium vital for Cardio vascular health?

A 2018 review report shows that magnesium insufficiency can lead to a risk of cardiovascular problems. Often people who suffer from congestive heart failure are found to have a lack of magnesium in their meal.

For each 100 mg/day increase in magnesium, the risk of stroke is reduced by 2%. Thus, increased magnesium consumption may lower a person’s risk of stroke and help in maintaining longevity of life.

Magnesium is involved in Energy Production

Are you one of those who often feel tired and worn out, and are in constant need of more energy?

If that’s true, then this is probably due to a lack of magnesium supplement in your diet.

Magnesium creates energy in the body by activating adenosine tri-phosphate (ATP), the fundamental unit of energy of the body’s cells. It helps in metabolizing the nutrients of the food into energy.

Involvement of magnesium in energy production:

  1. Adenosine tri-phosphate metabolism
  2. Oxidative phosphorylation
  3. Glycolysis

Top 10 common foods rich in Magnesium

Deficiency of Magnesium

Magnesium deficiency occurs due to overconsumption of alcohol, gastrointestinal disorders and sometimes as a side effect of several medications. The deficiency is more likely to be seen in older people.

Its various symptoms include:

  • Poor appetite
  • Fatigue and fragility
  • Dysfunctional heart rhythms
  • Alzheimer
  • Dementia
  • Numbness
  • Muscle cramps

Is too much magnesium harmful?

An overdose of magnesium due to the dietary sources is isn’t as harmful as the human body continuously eliminates any excess magnesium from food through urine.

However, excessive intake of magnesium can definitely cause serious health problem. Like:

  • Diarrhea
  • Nausea and vomiting
  • Cramping
  • Low blood pressure
  • Urine retention
  • Loss of central nervous system (CNS)
  • Kidney disorders
  • Lethargy and depression

Magnesium rich juices

Very few people are aware of the hidden benefits which magnesium rich juices impart to our body. They play a huge role in making our body function properly and stay energetic.

Some of the juices rich in magnesium are:

  • Pineapple juice
  • Grape juice
  • Orange juice
  • Prune juice
Foods rich in magnesium

Which drink contains a lot of magnesium?

Coconut water is a rich source of magnesium and potassium and is naturally low in calories, which makes it a go-to drink of all the health enthusiasts out there.

Food rich in Zinc

Zinc is an “essential trace element”. Though it is found in very small quantities in the human body yet it is extremely essential for human health. It should be consumed regularly as a part of the diet to ensure its balance in the body.

How does it work?

 Zinc helps in overall growth of the body and ensures smooth functioning of the system. It also caters to several biological reactions taking place in the body such as immune function, thyroid function, bruise repairing and blood clotting.

Food sources of zinc

There are plenty of vegetarian as well as non-vegetarian food sources of zinc and including even one of these as a part of the daily meal can keep the body fit and healthy. These include:

  • Poultry
  • chickpeas
  • Nuts and seeds
  • Shellfish: crab, oysters and lobsters
  • Whole grains
  • Beef and pork
  • Cereals
  • Legumes

With a varied diet, the body usually gets enough zinc.

Fruits and Vegetables with high zinc content

Did you know that most of the fruits and vegetables that you eat on a daily basis are already enriched with the goodness of zinc?

Vegetables like spinach, broccoli, garlic and mushroom are high sources of zinc and other minerals. One cup of chopped raw mushrooms contains around 0.4 mg of zinc.

There are innumerable fruits with amazing zinc benefits. Fruits like kiwi, dates, strawberries, bananas and apricots provide a fairly good amount of zinc required for the body.

Health Benefits of Zinc

  • Immunity Booster

Zinc is important for the immune system to work efficiently. Lower levels of zinc can increase the risk of infections like pneumonia.

  • Treating Chronic Disease

Zinc has antioxidant properties, which helps in reducing oxidative stress. This in turn helps in controlling high blood pressure, diabetes and other metabolic syndromes.

  • Wound Restoration

Zinc is essential for healthy and glowing skin. It plays a key role in healing injuries, repairs skin readily and prevents infection.

  • Reduces risk of Age-related diseases

Zinc may significantly reduce age-related macular degeneration (AMD). If taken daily with other supplements like vitamin C, vitamin E and beta-carotene, it can certainly decrease vision loss and risk of advanced AMD.

Does zinc help in treating acne?

Acne is one of the most common skin problems faced by the younger generation today. It causes bacterial infections and inflammation on the skin.

While there is no particular product for its treatment, zinc can be an effective source. Acne can be a result of lower levels of zinc in the body and maintaining its required proportions in the body can definitely fight acne and its related problems.

Can zinc crystals be applied directly on the skin?

Zinc is likely safe for most people when applied directly on the skin. In addition, zinc should never be applied on broken skin as it may cause burning, itching, stinging and other skin allergies.

Benefits for men

Zinc is extremely useful in metabolizing nutrients and building immunity, especially in men. DNA and protein synthesis, and cell division are all related to zinc levels in the body.

Zinc helps the male body to generate testosterone and deficiency of the same can lead to erectile dysfunction. Therefore, it is advisable for men to keep a check on the zinc levels in their body to lead a healthy sexual life.

Benefits of Magnesium and Zinc together

Magnesium and zinc are like power couples—better together.

If taken together in proper dosages, magnesium and zinc can work to each other’s advantage. While magnesium helps to regulate metabolic functions of the body, zinc helps to restore wounds and maintain health.

Together they play a crucial role in several enzymatic reactions and protein synthesis, and deficiency of one or the other can create an imbalance in the reaction process.

Should zinc and magnesium supplements be taken together?

A balanced dose of these supplements works in the favor of body. However, large doses of these supplements can decrease the functioning of the other mineral thus causing an imbalance in the system.

Magnesium regulates zinc levels in the body, though due care should be taken as high intake of zinc can be detrimental to absorption of magnesium and hinder certain processes of the body.


Magnesium is an important macronutrient that you may not be getting enough of. Thankfully, many delicious foods provide the required magnesium content you need daily. Make sure to eat a balanced diet and regularly take one of the above listed foods rich in magnesium to keep your health robust and your physique upright.

Hope you found this article helpful!

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