20 Foods High in Magnesium

Magnesium is an important mineral that is needed for more than 300 enzymatic reactions in the body. It plays a vital role in the metabolism of food, fatty acid and protein synthesis, muscle function and transmission of nerve impulses.

Much of the magnesium in the body is stored in the skeletal system with smaller amounts present in muscles, soft tissue and bodily fluids. When a magnesium deficiency occurs, early signs include symptoms like fatigue, loss of appetite and vomiting. As the deficiency progresses, more severe symptoms like muscle contractions and cramps, abnormal heart rhythms and coronary spasms may occur.

However, magnesium is widely available through many plant and animal foods. You can choose from various options like dark green leafy vegetables, legumes, nuts, seeds and whole grains to supplement magnesium supplies. Plus, foods that contain substantial dietary fiber are also good sources of magnesium.

Given below are some of the foods you can include in your diet to increase your intake of magnesium:

1. Pumpkin seeds

Magnesium level: One ounce of pumpkin seeds contains 150 mg of magnesium which makes up 37% of the Daily Value.
Other benefits: Pumpkin seeds are especially known for the diversity of their antioxidant content. For instance, the seeds contain many different forms of vitamin E, a huge variety of phenolic antioxidants and impressive supplies of a number of minerals including manganese, copper, iron and zinc. Including them in the diet can help manage diabetes, provide antibacterial benefits and boost the liver and immune systems.
Things to know: Pumpkin seeds are also known as pepitas. The seeds are native to the Americas and were a celebrated food among many indigenous tribes, treasured for their dietary as well as medicinal properties.

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