7 Natural Sources For Magnesium To Reduce Deficiency & Boost Wellness!

Do you often feel tired for no reason, experience muscle cramps, or struggle with poor sleep? These could be signs of magnesium deficiency, a common health issue that affects energy levels, muscle function, and even mood. Our daily stress, processed foods, and poor dietary habits dominate, and getting enough primary sources for magnesium naturally has become more important than ever.

But don’t worry—you don’t need supplements right away! Nature has gifted us with incredible food sources for magnesium that restore your magnesium levels while keeping you healthy and energised. From crunchy nuts to leafy greens, let’s explore seven of the best sources for magnesium that can help you overcome deficiency and boost wellness!

Table Of Contents

1. What Are The Best Sources Of Magnesium? 7 Magnesium Foods

2. Which Food Gives Magnesium For The Highest Intake?

3. What Is The Most Effective Form Of Magnesium?

4. The Final Say

5. FAQs

6. References
 

What Are The Best Sources Of Magnesium? 7 Magnesium Food Sources

Try these delicious sources for magnesium intake and enjoy the benefits of natural, wholesome nutrition:

1. Almonds, Peanuts And Cashews

Among the various healthy foods for magnesium deficiency, nuts, almonds, peanuts, and cashews rank the highest. You obtain an essential portion of your daily needed magnesium through small portions of these nut varieties. Raw nuts, roasted nuts, and nut butter provide convenient ways to consume them. Also, energy bars combining dates, almonds, and cashews provide a quick way to include them as a nutritious snack.

2. Legumes And Pumpkin Seeds

Legumes and lentils, along with chickpeas, provide your body with magnesium and also offer high fibre and protein content. One ounce of pumpkin seeds exceeds lentils by 97 milligrams since they offer 168 milligrams of magnesium against the 71 milligrams present in a cup of cooked lentils. 

You can boost your food consumption by using pumpkin seeds in yoghurt as well as smoothies and salads. Experience the simple yet perfect culinary combinations using lentils and chickpeas.

Enjoy it with ToneOp Care’s raw, unroasted Pumpkin Seeds to boost your immune system, lose weight, and manage blood sugar levels. They’re a nutritious and natural snack option.

3. Whole Grains (Brown Rice, Millet & More)

Brown rice and millet alongside oats provide a good amount of magnesium that benefits digestive health and creates energy production. Cooked brown rice in each serving gives 6 mg of magnesium. Meanwhile, millet offers 76 mg for the same portion. 

Consuming these grains as a source of fibre will sustain your feeling of fullness throughout the day. The options include cooking vegetables with brown rice and stirring them with millet porridge, nuts and honey or using brown rice instead of white in your regular diet.

4. Fruits (Bananas, Dried Apricots, & More)

While fruits contain less magnesium than other food categories, they remain beneficial nutrient sources because dried apricots, bananas and avocados have considerable magnesium content, especially to deal with common gut problems. These fruits are rich in antioxidants and potassium, benefiting your muscle and nerve operation. Create magnesium-rich smoothies by mixing nuts with ToneOp Care’s Pumpkin Seeds, flax seeds and bananas, prepare dried apricot trail mix with nuts, or use fresh fruit as nutritious magnesium snacks.

5. Beans (Black Beans & Kidney Beans)

Usually recommended for better heart health and digestion wellness, beans are another great plant-based source of magnesium, with up to 60 mg per cup in black beans and around 74 mg in kidney beans. On some days, make bean soup; on other days, try black bean and avocado salad to make your meals more nutritious. Also, try a kidney bean curry or even a bean-based dip like hummus.

6. Soy Products (Tofu, Soy Milk & Flour)

For vegetarians and vegans, soy-based foods are highly recommended to fulfill their magnesium and plant protein intake. Surprisingly, just a cup of tofu gives 80 mg, while soy milk gives 61 mg per cup. Even soy flour offers a good dose of magnesium. Enjoy soy in stir-fried tofu with veggies or a smooth and creamy soy milk smoothie, or use soy flour in homemade whole-grain bread for a nutritious twist.

7. Leafy Greens (Cooked Spinach & Swiss Chard)

Offering high magnesium counts, spinach and Swiss chard are among the best natural sources of magnesium. These are really good for bone strength and muscle relaxation. A single serving of cooked spinach adds 157 mg of magnesium, while Swiss chard gives 150 mg. So, make a garlic-sautéed spinach dish or a Swiss chard and lentil soup, or blend them into a green smoothie for a high-protein meal.

Try ToneOp Care's Vitamin 360 Tablets for a comprehensive nutritional boost. These multivitamins, enriched with probiotics, offer a powerful combination to support your immune system, digestive health, heart function, and brain development. With 60 tablets in each pack, you can enjoy sustained benefits for a healthy foundation.

Also Read: How To Increase Magnesium In Body | ToneOpCare

Which Food Gives Magnesium For The Highest Intake?

Green foods provide the maximum magnesium content that will benefit your body. Spinach, along with other leafy vegetables, has a high magnesium content. All nutritional sources of magnesium worth your attention include the food groups of legumes like beans and lentils, as well as soaked almonds and seeds and whole grains that provide nutritious options. 

Consuming foods with high fibre content usually provides good magnesium levels to your body. Certain cereals plus multiple food items now contain additional magnesium within their product.

Also Read: 10 Health Benefits Of Magnesium With Functions

What Is The Most Effective Form Of Magnesium?

The absorption capabilities of your body determine that magnesium glycinate and magnesium citrate are regarded as effective magnesium compounds.

• Magnesium glycinates are the most preferred forms; they consist of magnesium mixed with the glycine amino acid. The body absorbs this form of magnesium with ease, and stomach acid does not affect it negatively. People commonly use this form for restful sleep and muscle relaxation benefits. 
• Magnesium citrate represents a well-absorbed salt composition that links magnesium with citric acid. People commonly find this compound available in the market because it produces a mild action as a laxative. 
   

The absorption capabilities of magnesium glycinate and citrate stand out which makes them the best options among all other magnesium forms for raising magnesium levels. The right form of magnesium depends solely on your personal requirements.

Also Read: What Is The Best Time To Take Multivitamin | ToneOpCare

The Final Say

All in all, have diverse whole foods like leafy greens, seeds, legumes, and whole grains for the most effective and enjoyable way to ensure you're getting sufficient magnesium. These natural sources for magnesium offer other beneficial nutrients, too, contributing to your wellness. So, make these magnesium-rich foods regular inclusions in your diet for a healthier choice!

FAQs

1. Which is the best source of magnesium for daily intake?

Some forms of magnesium are absorbed by the body better than others. For everyday use, magnesium citrate and magnesium glycinate are often good choices because the body can easily use them.

2. What drink increases magnesium levels?

It's tricky to get a lot of magnesium just from drinks. Water usually has a tiny bit, depending on where it comes from. Some fortified drinks might add a little, but you get more magnesium from foods than beverages.

3. What are the best sources of magnesium for vegetarians?

Many plant-based foods, like leafy green spinach, almonds and pumpkin seeds, beans and lentils, and whole grains like brown rice and quinoa, are all the best ways to boost your magnesium!  

References

• https://health.clevelandclinic.org/foods-that-are-high-in-magnesium
• https://nutritionsource.hsph.harvard.edu/magnesium/
• https://www.urmc.rochester.edu/childrens-hospital/nutrition/magnesium-foods
• https://www.medicalnewstoday.com/articles/318595
• https://www.health.com/types-of-magnesium-7853312
• https://www.webmd.com/diet/magnesium-and-your-health#:~:text=What%20drink%20increases%20magnesium%3F,recommended%20two%20liters%20a%20day.
   

About ToneOp Care 

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