Magnesium: 10 natural sources and how to add them to diet for maximum absorption

For the first time, you might have heard about the chemical name Magnesium in your school’s chemistry book. Magnesium is more than just a chemical name and chemical formula. Our body too requires the content of magnesium. Why? Because it is an essential mineral required for over 300 enzymatic reactions in the body, supporting nerve function, muscle contraction, heart rhythm, bone strength and energy production. Here is a list of the best natural sources of magnesium, with an approach as to how to eat them for maximum absorption.

If you like eating pumpkin, then pumpkin seed is a must for you to consume. Either you eat them raw or lightly roasted, it’s a good source for magnesium. Pumpkin seeds contain about 168 mg of magnesium per ounce, nearly half of your daily needs. Sprinkle on oatmeal, yogurt or salads, or blend into pesto. It is a good combination.

If you are addicted to greens, it’s well and good for you. If not, then try consuming spinach and it will help you get rich in fiber, iron, and antioxidants. Spinach is a powerhouse, offering about 157 mg of magnesium per cooked cup. Actually, cooked spinach is preferable to raw as it reduces oxalates, making this mineral more bioavailable.

Black beans are a rich source of magnesium. Eating soak dried beans overnight before cooking is good for health. This reduces phytates that limit magnesium absorption, a cup of cooked black beans provides about 120 mg of magnesium.

Quinoa is a gluten-free, complete protein source, one cup of cooked quinoa has about 118 mg of magnesium. You can use it as a salad base, breakfast porridge, or side dish. If you want to consume quinoa and desire for a maximum absorption, rinse quinoa thoroughly before cooking to remove saponins, which can interfere with nutrient absorption.

Tofu is an alternate source of paneer and is a good source of magnesium. It offers about 53 mg of magnesium per 100 g serving. It is protein- rich, making it a great meat alternative. While you plan to have tofu, press and marinate tofu before cooking to enhance flavor and texture.

Almonds are a rich source of magnesium. They are good for heart health and satiety. One ounce contains about 80 mg of magnesium. Eating almonds is a good option, especially when paired with whole- grain bread. Soaking almonds overnight can reduce phytic acid, slightly improving mineral absorption.

Avocados are high in fiber, potassium and heart- healthy fats. Enjoying avocado plain or with a pinch of salt also works. A combination of avocado with peanut butter really goes well.

Fatty fish like salmon offer approximately 26- 30 mg of magnesium per 3- ounce serving. Grill, bake or poach fish rather than deep-frying it. Try pairing it with leafy greens or whole grains to further boost magnesium intake in a meal.

Pairing bananas with a source of protein can help slow digestion, supporting mineral uptake. Daily consumption of a medium banana provides about 32 mg of magnesium. They are convenient sources of potassium and carbohydrates.

A green leafy vegetable, just like the sister of spinach and has roots from the beetroot family. If you choose to consume Swiss chard, a cup of cooked chard provides about 150 mg of magnesium, while a raw cup contains around 29 mg. It is widely recognized as a nutrient- dense superfood, low in calories but high in magnesium content and rich in vitamin A, C, K and iron.

Remember, for maximum absorption of magnesium, you have to reduce inhibitors while your intake of food. Foods high in phytates and oxalates can interfere with magnesium uptake. If you soak, sprout, ferment or cook these foods, it can diminish the compounds. Also, while you have your food avoid combining very high calcium foods at magnesium- rich meals. While you have your breakfast, top up your oatmeal with pumpkin seeds, almonds and banana slices. By planning your meals with rich natural sources and consuming them with a consistent diet plan, it will help you support your overall health and energy levels. So, eat healthy and live healthy!