Everything to Know About Magnesium in Your Diet

🧠 Everything to Know About Magnesium in Your Diet

🧪 What is Magnesium?

Magnesium is an essential mineral and electrolyte that plays a critical role in over 300 biochemical reactions in the body. It helps regulate:

• Muscle and nerve function
• Blood sugar levels
• Blood pressure
• Protein synthesis
• Bone development
• DNA and RNA synthesis

✅ Health Benefits of Magnesium

• Improved sleep quality
• Reduced muscle cramps and spasms
• Lower risk of heart disease
• Better blood sugar control
• Support for bone health
• Reduced anxiety and depression
• Improved exercise performance

🥦 Magnesium-Rich Foods

Top Magnesium Sources (per 100g unless noted):

Food	Magnesium (mg)
Pumpkin seeds (roasted)	534 mg
Chia seeds	335 mg
Almonds	270 mg
Spinach (cooked)	87 mg
Dark chocolate (70-85%)	228 mg
Black beans (cooked)	70 mg
Avocado (1 medium)	58 mg
Quinoa (cooked)	64 mg
Tofu	53 mg
Banana (1 medium)	32 mg

📊 Recommended Daily Intake

Group	Magnesium (mg/day)
Adult men (19-30)	400 mg
Adult men (31+)	420 mg
Adult women (19-30)	310 mg
Adult women (31+)	320 mg
Pregnant women	350-360 mg

⚠️ Signs of Magnesium Deficiency

• Muscle cramps or spasms
• Fatigue or weakness
• Irregular heartbeat
• Numbness or tingling
• Mood disorders (e.g., anxiety, depression)
• Nausea
• Loss of appetite

🥗 Magnesium-Rich Recipe: 

Quinoa Power Bowl

A balanced, plant-based, magnesium-rich meal.

🧾 Ingredients:

For the Bowl:

• 1 cup quinoa, uncooked (220 mg magnesium)
• 1 cup chickpeas, cooked or canned, rinsed
• 1 cup spinach, lightly steamed (87 mg magnesium)
• ½ avocado, sliced (29 mg magnesium)
• 2 tbsp pumpkin seeds (approx. 150 mg magnesium)
• ¼ cup red bell pepper, chopped
• 1 small carrot, shredded
• 2 tbsp chopped almonds (54 mg magnesium)

For the Dressing:

• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• Salt & pepper to taste

👨‍🍳 Instructions:

1. Cook Quinoa:
   
   • Rinse quinoa in cold water.
   • Combine with 2 cups of water in a pot. Bring to a boil.
   • Reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
   • Fluff with a fork and let cool slightly.
3. Prepare Dressing:
   
   • Whisk together olive oil, lemon juice, mustard, minced garlic, salt, and pepper.
5. Assemble the Bowl:
   
   • In a large bowl or plate, add a base of quinoa.
   • Top with spinach, chickpeas, avocado, bell pepper, carrot, pumpkin seeds, and almonds.
   • Drizzle with dressing.
   • Optional: sprinkle with sesame seeds or nutritional yeast.
7. Serve warm or chilled.

🥣 Nutrition Highlights (approximate per serving):

• Magnesium: ~300–350 mg
• Protein: 18–22g
• Fiber: 10–12g
• Healthy fats: From avocado, seeds, and olive oil

💡 Tips for Boosting Magnesium Intake

• Snack on nuts and seeds
• Add leafy greens to smoothies or stir-fries
• Choose whole grains like brown rice, oats, and quinoa
• Incorporate legumes regularly
• Consider a supplement if needed (consult a healthcare provider)

Would you like a printable version or meal plan based on magnesium-rich foods?