Magnesium is a mineral that your body needs for the muscles and nerves to work properly, regulate blood sugar levels, and control blood pressure.
Many people don’t eat sufficient amounts of magnesium through their diet, leading to a condition known as hypomagnesemia.
Mild symptoms of hypomagnesemia can result in muscle cramps, fatigue, and irregular heartbeat.
Luckily, we can eat foods that have a lot of magnesium to help our body get enough magnesium every day.
In this post, we’ll be discussing 15 magnesium-rich foods that can help people with hypomagnesemia.
These foods are not only delicious but also packed with nutrients that can benefit your health.
What is The Recommended Daily Intake for Magnesium?
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The RDI of magnesium for adult males is 400-420 mg per day, while for adult females, it is 310-320mg per day.
Pregnant and lactating moms may need more magnesium to meet the daily requirement.
If you have hypomagnesemia, it is important to add magnesium-rich foods into your diet.
Here are 15 magnesium-rich foods that can help:
Almonds are a great source of magnesium, one ounce contains about 80 mg of magnesium.
Use almond flour as a gluten-free substitute for wheat flour in baking recipes.
Make almond milk and use it as a dairy-free alternative to cow’s milk in smoothies.
Avocados are not only delicious but also rich in magnesium, with one medium avocado containing 58 mg of magnesium.
Spread mashed avocado on toast and top it with sliced tomatoes and a drizzle of balsamic vinegar.
Blend avocado with greek yogurt, honey, and lime juice for a creamy and nutritious dip.
Bananas are a tasty and convenient way to get magnesium, with one medium banana containing 32 mg of magnesium.
Make a smoothie with banana, yogurt, and your favorite fruits and veggies.
Dip banana slices in melted dark chocolate for a sweet treat.
4. Black Beans
Black beans are a fantastic source of magnesium, with one cup of cooked black beans containing 120 mg of magnesium.
Prepare black beans soup by simmering it with chicken, onions, garlic, and spices like cumin and chili powder.
Make a black bean salad by tossing cooked black beans with diced tomatoes, red onion, cilantro, and lime juice.
Cashews are a great snack that’s high in magnesium, with one ounce containing 82 mg of magnesium.
Use cashews to make a creamy and delicious cashew butter, which can be used as a spread for toast.
Make cashew cheese by blending cashews with nutritional yeast, garlic, and lemon juice.
Edamame is a popular Japanese snack that’s rich in magnesium, one cup contains 100 mg of magnesium.
Toss edamame with cooked quinoa, chopped vegetables, and vinaigrette dressing for a tasty and nutritious salad.
Blend edamame with garlic, olive oil, and lemon juice for a tasty and healthy dip.
Soymilk is the best dairy-free milk alternative that’s high in magnesium, one cup has about 61 mg of magnesium.
Use soymilk as a substitute for cream in soups and sauces for a healthier and lighter option.
Mix soymilk with chia seeds, vanilla extract, and sweetener for a tasty and nutritious chia pudding.
8. Pumpkin Seeds
Pumpkin seeds are a crunchy and delicious way to get magnesium, with one ounce containing 150 mg of magnesium.
Roast pumpkin seeds in the oven with your favorite spices for a crunchy and flavorful snack.
Grind pumpkin seeds into a powder and use it as a gluten-free and vegan alternative to flour in baking recipes.
Tofu is a vegetarian protein source that’s also high in magnesium, with one half-cup containing 37 mg of magnesium.
Use tofu as a substitute for meat in stir-fries, curries, and asian-inspired dishes.
Blend tofu with fruit and honey for a creamy and healthy breakfast smoothie.
Tuna is a delicious fish that’s high in magnesium, with one four-ounce serving containing 48 mg of magnesium.
Make a classic tuna salad by mixing canned tuna with mayonnaise, celery, and onion.
Use tuna as a filling for sandwich, along with lettuce, tomato, and avocado.
11. Swiss Chard
Swiss chard is a leafy vegetable that’s rich in magnesium, with one cup cooked containing 150 mg of magnesium.
Use swiss chard leaves as a wrap for your favorite sandwich fillings, such as hummus and roasted veggies.
Sauté Swiss chard with garlic and olive oil for a simple and delicious side dish.
Yogurt is a delicious snack that’s rich in magnesium, with one cup of plain yogurt containing 47 mg of magnesium.
Top yogurt with fresh berries and granola for a quick and easy breakfast.
Use yogurt as a base for smoothies, along with your favorite fruits and veggies.
Mix yogurt with honey, nuts, and dried fruits for a healthy and satisfying snack.
13. Brown Rice
If you want something healthier, brown rice is the best alternative to white rice and is high in magnesium, with one cup cooked containing 84mg of magnesium.
Prepare a brown rice pudding by cooking brown rice with milk, sugar, and cinnamon until thick and creamy.
Make a fried rice by sautéing cooked brown rice with veggies, egg, and soy sauce.
Salmon is a fatty fish with high amounts of magnesium, one three-ounce serving contains about 26 mg of magnesium.
Make a salmon and avocado toast by layering sliced avocado and smoked salmon on top of toasted bread.
Make salmon patties by mixing cooked salmon with breadcrumbs, egg, and herbs, and pan-frying until golden brown.
15. Dark Chocolate
Dark chocolate is a tasty treat that’s also high in magnesium, with one ounce of dark chocolate containing 64 mg of magnesium.
Dark chocolate is one of the popular ingredient in many desserts such as brownies, cakes, and truffles.
You can also melt dark chocolate and drizzle it over ice cream.
Dark chocolate can be melted into hot cocoa for a rich and decadent drink. You can also add a dash of cinnamon to enhance the flavor.
Conclusion: 15 Magnesium-Rich Foods for People With Hypomagnesemia
Incorporating magnesium-rich foods into your diet is essential if you have hypomagnesemia.
The above foods are just a few of the many foods that are high in magnesium, and including them in your diet can help you meet your daily magnesium requirements.
Eating these magnesium-rich foods is not the only way to prevent this condition, getting the right treatment is the best solution to alleviate the symptoms of hypomagnesemia.