What are the best vegetarian sources of magnesium. How much magnesium do adults need daily. Which seeds contain the highest amount of magnesium. Can cooking spinach increase magnesium absorption. What are the benefits of magnesium for athletes.

The Importance of Magnesium in Human Health

Magnesium is a crucial mineral that plays a vital role in numerous bodily functions. It serves as a cofactor in enzymatic reactions, contributes to protein synthesis, helps control blood glucose levels, and regulates blood pressure. Additionally, magnesium is essential for proper muscle and nerve function, making it a key player in maintaining overall health.

While the body efficiently regulates serum magnesium levels, it’s important not to neglect this mineral in your diet. Natalie Rizzo, MS, RD, a New York City-based registered dietitian, explains, “Without enough magnesium in the diet, the nerves may experience an influx of calcium, leading to hyper-stimulation of the muscles that can cause spasms or cramps.”

Daily Magnesium Requirements

How much magnesium do adults need daily? The recommended daily intake of magnesium varies by gender and age:

• Adult males: 400 to 420 mg
• Adult females: 310 to 400 mg

Meeting these requirements through a balanced diet is essential for optimal health and bodily functions.

Magnesium’s Role in Athletic Performance

Athletes, in particular, should pay close attention to their magnesium intake. Preliminary research suggests that magnesium supplementation may enhance athletic performance, although more studies are needed to confirm this effect. Regardless, magnesium is crucial for building muscle and maintaining a healthy cardiovascular system, which in turn supports endurance activities and muscle mass development.

How Does Magnesium Benefit Athletes?

• Supports muscle function and prevents cramps
• Aids in energy production
• Promotes proper nerve function
• Contributes to bone health
• Helps regulate blood pressure during exercise

By ensuring adequate magnesium intake, athletes can potentially improve their performance and recovery.

Top 10 Plant-Based Sources of Magnesium

For vegetarians and those following a plant-based diet, there are numerous delicious and nutritious sources of magnesium. Here’s a list of the top 10 plant-based foods rich in this essential mineral:

1. Pumpkin Seeds

Pumpkin seeds are a magnesium powerhouse, offering 156 mg per 1-ounce serving. These versatile seeds can be used as a topping for salads and toasts, or incorporated into homemade granolas and nut butters.

2. Cooked Spinach

One cup of cooked spinach provides 156 mg of magnesium. Can cooking spinach increase magnesium absorption? Yes, cooking spinach can enhance the body’s ability to absorb magnesium. Try sautéing spinach with garlic and olive oil for a delicious side dish or adding it to soups for a nutrient boost.

3. Almonds

A 1.5-ounce serving of almonds contains 120 mg of magnesium. Combine almonds with other magnesium-rich nuts like cashews to create a nutritious, lower-sodium trail mix.

4. Chia Seeds

Chia seeds pack 111 mg of magnesium per 1-ounce serving. These tiny seeds are not only rich in magnesium but also provide omega-3 fatty acids and fiber. Add them to smoothies, baked goods, or use them as a natural thickener in homemade jams.

5. Peanuts

A quarter-cup of peanuts offers 63 mg of magnesium. Whether you prefer whole roasted peanuts or peanut butter, both are excellent sources of this mineral. Try spreading peanut butter on apple slices for a healthy, magnesium-rich snack.

Plant-Based Beverages and Legumes High in Magnesium

6. Soy Milk

One cup of soy milk contains 61 mg of magnesium. Use soy milk as a base for smoothies or in your morning coffee for an easy magnesium boost.

7. Black Beans

Half a cup of black beans provides 60 mg of magnesium. These versatile legumes can be used in various dishes, from salads and tacos to homemade veggie burgers.

8. Edamame

Cooked and shelled edamame offers 50 mg of magnesium per half-cup serving. Enjoy them as a snack or add them to pasta dishes for a protein and magnesium boost.

Unexpected Magnesium Sources for Vegetarians

9. Baked Potato with Skin

A 3.5-ounce serving of baked potato with skin contains 43 mg of magnesium. It’s important to keep the skin on, as many nutrients are concentrated in this part of the potato. Be sure to clean the potato thoroughly before cooking.

10. Plain Yogurt

One cup of plain yogurt provides 42 mg of magnesium. Both Greek and traditional yogurt are excellent sources of this mineral. Use yogurt as a base for smoothies, as a topping for fruits, or in savory dishes like tzatziki.

Incorporating Magnesium-Rich Foods into Your Diet

Now that we’ve explored the top plant-based sources of magnesium, let’s discuss some creative ways to incorporate these foods into your daily meals:

1. Start your day with a magnesium-packed breakfast bowl: Combine Greek yogurt, chia seeds, and sliced almonds for a nutritious morning meal.
2. Create a magnesium-rich trail mix: Mix pumpkin seeds, almonds, and peanuts for a portable snack.
3. Boost your salads: Top your greens with edamame, black beans, and pumpkin seeds for added magnesium and protein.
4. Make a nutrient-dense smoothie: Blend spinach, soy milk, and chia seeds for a magnesium-rich drink.
5. Prepare a baked potato bar: Offer toppings like black beans, yogurt-based sauces, and steamed spinach to increase the magnesium content.

The Benefits of a Magnesium-Rich Diet

Consuming a diet rich in magnesium can provide numerous health benefits beyond muscle and nerve function. Some potential advantages include:

• Improved bone health
• Better sleep quality
• Reduced risk of type 2 diabetes
• Lower blood pressure
• Decreased inflammation
• Enhanced mood and reduced symptoms of depression

By incorporating a variety of magnesium-rich plant-based foods into your diet, you can support your overall health and well-being.

Potential Risks of Magnesium Deficiency

While severe magnesium deficiency is rare in healthy individuals, mild to moderate deficiency can occur and may lead to various health issues. Some potential risks of inadequate magnesium intake include:

• Muscle cramps and spasms
• Fatigue and weakness
• Irregular heartbeat
• Osteoporosis
• Increased risk of cardiovascular diseases
• Impaired cognitive function

To avoid these risks, it’s crucial to maintain a balanced diet that includes a variety of magnesium-rich foods.

Magnesium Absorption and Bioavailability

While consuming magnesium-rich foods is important, it’s equally crucial to understand factors that can affect its absorption and bioavailability in the body. Here are some key points to consider:

Factors Enhancing Magnesium Absorption

• Vitamin D: Adequate vitamin D levels can improve magnesium absorption.
• Balanced calcium intake: The right balance of calcium and magnesium can enhance absorption of both minerals.
• Protein: Consuming protein alongside magnesium-rich foods may increase absorption.
• Cooking methods: As mentioned earlier, cooking certain foods like spinach can increase magnesium bioavailability.

Factors Hindering Magnesium Absorption

• Phytic acid: Found in some whole grains and legumes, phytic acid can bind to magnesium and reduce its absorption.
• Excessive calcium intake: Too much calcium can interfere with magnesium absorption.
• Certain medications: Some antibiotics and diuretics can affect magnesium levels in the body.
• Alcohol consumption: Regular, excessive alcohol intake can impair magnesium absorption and increase excretion.

To optimize magnesium absorption, consider pairing magnesium-rich foods with those high in vitamin D and protein, and be mindful of factors that may hinder absorption.

Magnesium Supplementation: When Is It Necessary?

While obtaining magnesium through diet is ideal, there are situations where supplementation may be recommended. Is magnesium supplementation necessary for everyone? Not necessarily, but certain groups may benefit from additional magnesium intake:

• Older adults: Magnesium absorption tends to decrease with age.
• People with gastrointestinal disorders: Conditions like Crohn’s disease or celiac disease can impair magnesium absorption.
• Individuals with type 2 diabetes: Diabetes can increase magnesium loss through urine.
• Athletes engaging in intense physical activity: Excessive sweating can lead to magnesium loss.
• People with alcohol dependence: Chronic alcoholism can deplete magnesium stores.

If you fall into one of these categories or suspect you may have a magnesium deficiency, consult with a healthcare professional before starting any supplementation regimen. They can help determine if supplements are necessary and recommend the appropriate dosage.

Magnesium and Its Relationship with Other Nutrients

Magnesium doesn’t work in isolation within the body. Its functions are closely tied to other essential nutrients. Understanding these relationships can help you optimize your overall nutrient intake:

Magnesium and Calcium

Magnesium and calcium have a complex relationship. While they work together in many bodily processes, they can also compete for absorption. Maintaining a proper balance between these two minerals is crucial for optimal health.

Magnesium and Vitamin D

Vitamin D plays a role in magnesium absorption and utilization. Conversely, magnesium is necessary for the activation of vitamin D in the body. Ensuring adequate intake of both nutrients is essential for their mutual effectiveness.

Magnesium and B Vitamins

B vitamins, particularly vitamin B6, work synergistically with magnesium in various enzymatic reactions. A diet rich in both magnesium and B vitamins can support overall metabolic health.

Magnesium and Potassium

Magnesium helps regulate potassium levels in cells, which is crucial for proper nerve and muscle function. Adequate intake of both minerals is important for maintaining electrolyte balance.

By consuming a varied diet rich in plant-based foods, you’re likely to obtain a good balance of these interrelated nutrients.

Magnesium in Plant-Based Diets: Addressing Common Concerns

As more people adopt plant-based diets, questions often arise about meeting nutrient needs, including magnesium. Let’s address some common concerns:

Is it harder to get enough magnesium on a plant-based diet?

Not necessarily. Many plant-based foods are excellent sources of magnesium. By including a variety of whole grains, legumes, nuts, seeds, and leafy greens in your diet, you can easily meet your magnesium requirements.

Are plant-based sources of magnesium as bioavailable as animal sources?

While some plant foods contain compounds that can inhibit magnesium absorption, many plant-based sources of magnesium are highly bioavailable. Cooking methods and food combinations can also enhance absorption.

Do vegans and vegetarians need to supplement with magnesium?

Most vegans and vegetarians can meet their magnesium needs through diet alone. However, if you’re concerned about your intake, consult with a registered dietitian who can assess your individual needs and recommend supplementation if necessary.

By being mindful of incorporating magnesium-rich foods into your meals and understanding factors that affect absorption, you can ensure adequate magnesium intake on a plant-based diet.

Innovative Ways to Boost Magnesium Intake in Plant-Based Meals

Getting creative with your meal planning can make it easier and more enjoyable to increase your magnesium intake. Here are some innovative ideas to incorporate more magnesium-rich foods into your plant-based diet:

Magnesium-Packed Smoothie Bowls

Create a thick smoothie base using spinach, banana, and soy milk. Top with a mixture of pumpkin seeds, chia seeds, and sliced almonds for a magnesium-rich breakfast or snack.

Savory Magnesium Boost

Prepare a grain bowl using quinoa (another good source of magnesium) as a base. Add roasted edamame, black beans, and a handful of pumpkin seeds. Drizzle with a tahini dressing for an extra magnesium kick.

Magnesium-Rich Desserts

Make a chia seed pudding using soy milk and top with cacao nibs (also high in magnesium) and sliced almonds for a nutrient-dense treat.

Fortified Snacks

Create energy balls by blending dates, peanut butter, chia seeds, and pumpkin seeds. Roll in cocoa powder for an extra magnesium boost.

Magnesium-Enhanced Salads

Toss together a spinach salad with roasted pumpkin seeds, black beans, and avocado. Dress with a vinaigrette made with pumpkin seed oil for added magnesium.

By incorporating these ideas into your meal planning, you can easily increase your magnesium intake while enjoying delicious and varied plant-based meals.

The Future of Magnesium Research in Plant-Based Nutrition

As interest in plant-based diets continues to grow, so does research into nutrient adequacy and optimization. What does the future hold for magnesium research in plant-based nutrition? Here are some areas that may see further exploration:

Bioavailability Studies

Researchers may delve deeper into the bioavailability of magnesium from various plant sources, potentially leading to recommendations for optimal food combinations and preparation methods.

Magnesium and Athletic Performance

More studies may investigate the potential benefits of magnesium for plant-based athletes, possibly leading to specific recommendations for this population.

10 Plant-Based Magnesium Rich Foods

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Magnesium (Mg) is a mineral involved in multiple functions within the human body. From serving as a cofactor in enzymatic reactions that make proteins, control blood glucose, and regulate blood pressure, to playing a role in muscle and nerve function, magnesium touches many important processes that keep our bodies running smoothly. Magnesium also plays a crucial role in the cardiovascular system.

While the body itself has a pretty tight regulation on the serum levels of magnesium present in your body (meaning if your diet is low in this mineral it will naturally reduce the amount excreted in the urine), it’s not a mineral you want to neglect in your diet. NYC-based Registered Dietitian, Natalie Rizzo, MS, RD, says that “without enough magnesium in the diet, the nerves may experience an influx of calcium, leading to hyper-stimulation of the muscles that can cause spasms or cramps. ”

While no one wants to experience muscle pain, athletes specifically need to take note of the crucial role magnesium plays in their performance. Rizzo, an athlete herself, notes that there is even some preliminary research to suggest that supplementing with magnesium may increase athletic performance (a win-win for those plant-based athletes looking to improve their performance.)

While this study is still up for debate, there is no question that in order to build muscle one must start by having adequate magnesium in their diet to ensure a healthy heart! In turn, a well-functioning cardiovascular system will further boost endurance activity and gradually help individuals work towards increasing their muscle mass.

The good news is that there are MANY plant-based sources of foods that contain magnesium that will help you meet your daily needs. For reference, magnesium needs range between 400 to 420 mg for adult males and 310 to 400 mg for adult females.

Bookmark this list to come back to this week when you’re making your grocery list!

Pumpkin Seeds

1 ounce = 156 mg Mg

Step aside sunflower seeds! Pumpkin seeds pack a magnesium-rich punch and are great for topping on salads and toasts, and making your own granolas and butters!

Try It: Low-Sugar Pumpkin Pie Granola

Spinach, cooked

1 cup = 156 mg Mg

While raw spinach still has magnesium, the better nutritional bang for your buck with this is to cook it to increase your body’s absorption of magnesium. Toss it into a soup or saute it with your favorite oil and garlic to create a fun, magnesium-rich meal or side.

Try it: 11 Delicious Recipes that Start with Spinach

Almonds

1.5 ounces = 120 mg Mg

Spoiler alert, almonds are not the only nut that packs magnesium. But, they pack a significant punch in just a one and a half ounce serving. Pair them with other magnesium-containing nuts, like cashews, for a fun do-it-yourself lower sodium trail mix!

Try it: Roasted Mixed Nuts

Chia Seeds

1 ounce = 111 mg Mg

Besides their omega-3 benefits and fiber, chia seeds also pack magnesium! Add them to your smoothies, bake them into your muffins, or use them as a replacement for pectin in your homemade jams for a nutritional boost.

Try It: Cranberry Chia Jam

Peanuts

¼ cup = 63 mg Mg

Both peanut butter and whole roasted peanuts pack magnesium (though in slightly different amounts. ) Take your pick of a simple peanut snack mix or slather that peanut butter on an apple for a healthy snack.

Try it: Sweet & Salty Roasted Peanuts

Soy Milk

1 cup = 61 mg Mg

Swap your smoothies by using a soy milk in place of your traditional almond or coconut for a plant-based, magnesium-boosting hack.

Try it: Pumpkin Golden Milk Smoothie (made with soymilk)

Black Beans

½ cup = 60 mg Mg

Whether you cook them from scratch or pop open the can, the magnesium value of this convenient protein will not vary! Whether you choose to just toss them on a salad, inside tacos, or make your own burgers, the possibilities are endless with black beans.

Try it: Gluten-Free Sweet Potato Black Bean Burgers

Edamame, shelled and cooked

½ cup = 50 mg mg

A super snack on their own, or a great protein boost when tossed into pasta, edamame is a win-win for those on the hunt for some new magnesium sources they may not have tried in a while. Plus, you can also make your own hummus out of this green beauty!

Try It: Summer Garden Paella

Baked Potato, in skin

3.5 ounces = 43 mg Mg

Keep the skin on! Just make sure you use a clean sponge or kitchen brush to scrub away the dirt with cool running water. This will help keep the magnesium levels up as many of the important nutrients are found in the potato skin!

Try It: Smashed Baked Potato Nourish Bowl

Yogurt, plain

1 cup = 42 mg Mg

Whether you choose Greek or a more traditional texture, yogurt is a great way to add a good source of magnesium to your diet. Plus, it’s super convenient to mix with other produce picks to increase your fiber intake early in the day!

Try It: Sweet Potato Pie Parfaits

*Magnesium reference amounts per food item listed obtained from Food Data Central.

12 Excellent Food Sources of Magnesium [Plant-Based] | Magnesium Rich Foods | Top Healthy Foods High in Magnesium

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Here are 12 excellent food sources of magnesium! We’re uncovering the best sources of magnesium, why magnesium is important and how to add more to your diet.

We’re back with another nutrition article and it’s focused on magnesium! So far we’ve tackled the ins and outs of fiber, as well as vegan sources of calcium and plant-based protein. I figured we might as well make our way down the list!

Today we’re going to talk all about magnesium. We cover why magnesium is important, signs you might be magnesium deficient, as well as some excellent food sources of magnesium

Think of this as a sort of 101 type article. A who, what, where and why. These are super fun for me to write, so let me know what other nutrients you want to chat about next!

Why is Magnesium Important?

Magnesium is a macro-mineral and is critical in the body. It is involved in hundreds of enzyme reactions which are important for the production of energy as well as heart health. It’s also been shown to help prevent coronary artery spasms which can lead to heart attacks.

Magnesium is also considered the “anti-stress” mineral. It’s a natural tranquilizer of sorts by helping to relax our muscles. It also smooth the muscles in our digestive tract. It’s even been turned into powdered drinks that you can take before bed to help with sleep.

Magnesium needs other minerals to function properly, the most important being calcium. When it’s balanced with calcium it can help prevent high blood pressure. Magnesium has also been shown to help things like anxiety, muscle and menstrual cramps, insomnia and even kidney stones.

Signs of Magnesium Deficiency

Most people who are eating a healthy diet full of fruits, veggies, grains, and legumes are not magnesium deficient. However, if you’re unsure, there are a few signs to look out for.

I want to preface this again by saying, a) I’m not a medical professional and I only ever share what works for me, and b) work with a medical professional before you begin supplementing and/or making any major changes to your diet.

Magnesium deficiency can have symptoms like:

• Loss of appetite
• Nausea
• Vomiting
• Fatigue
• Weakness

Again, don’t make any change without consulting your healthcare provider first!

How Much Magnesium Do You Need?

Just like any nutrient, the amount of magnesium that you need is different for every individual. However, men typically need more than women. Here are the daily magnesium recommendations for both men and women:

• Women: 310 – 320mg
• Men: 400 – 420mg

You can mostly get magnesium from the food you’re eating. I definitely recommend working with your holistic practitioner to get a blood test done first. They’ll be able to see where your levels are in comparison to the normal range for your body type (height, weight, gender, age, etc.).

From there you can make the decision to add more magnesium-rich foods to your diet or supplement. If you do choose to supplement (which I’m currently doing), this is the one I use.

Best Sources of Magnesium

Thankfully there’s magnesium in a ton of foods. Magnesium-rich foods include nuts and seeds, beans, vegetables and even chocolate!

The list is pretty lengthy, so I’m just going to stick with my top 12 plant-based sources of magnesium. If you want to see the full list, check out this article from the Cleveland Clinic.

Food Sources of Magnesium (with daily percentages):

1. Pumpkin Seeds: 1 oz  = 18%
2. Almonds: 1 oz = 19%
3. Spinach (steamed): 1 cup = 39%
4. Cashews: 1 oz  = 18%
5. Peanuts: 1 oz  = 16%
6. Black Beans: 1 cup = 30%
7. Edamame: 1 cup = 18%
8. Dark Chocolate (70%+): 1 bar = 58%
9. Raw Cacao Powder: 2 tablespoons = 12%
10. Avocado: 1 whole = 15%
11. Quinoa (cooked): 1 cup = 30%
12. Oatmeal (cooked): 1 cup = 15%

How to Get More Magnesium in Your Diet

Worried you’re not getting in enough magnesium? The first thing I’d do is work with your healthcare provider to see if it’s a nutrient you need to be concerned about. If you’re well within the normal levels, then you don’t need to change a thing. If you’re a bit on the lower end, here are some recipes that are packed with magnesium:

• Chocolate Peanut Butter Quinoa Parfaits
• Chocolate Steel Cut Oats
• Super Seed Homemade Peanut Butter
• Instant Pot Spicy Black Beans
• Creamy Superfood Kale & Lentil Quinoa Salad
• Tahini Quinoa Brownies
• Healthy Chocolate Quinoa Breakfast Bowls

And the list goes on and on! As you’re searching through the site for recipes, look for ones that contain chocolate, quinoa, legumes, leafy greens, avocado, nuts and seeds, and oats! ????

Got Magnesium-Related Questions?

If so, drop them in the comments! I’m planning to talk more about other vitamins and minerals in the next few weeks, so definitely let me know what you want me to talk about next.

Life Extension, Magnesium (Citrate), 100 mg, 100 Vegetarian Capsules (id 67153448)

Life Extension, Magnesium (Citrate), 100 mg, 100 Vegetarian Capsules

Description

• Gluten free
• Non-GMO LE Certified
• Bioavailable Mineral for Cardiovascular Health
• Food supplement

Magnesium is an important mineral for health as it is involved in over 300 biochemical reactions. But often the amount of magnesium in the diet is insufficient. Our Magnesium (Citrate) Supplement provides 160 mg of magnesium per veggie capsule.

Magnesium helps support cardiovascular, immune, bone and other health benefits.

Benefits of magnesium (citrate)

• Promotes normal muscle and nerve function
• Supports cardiovascular and immune system health
• Helps maintain bone strength and health

Highly Absorbable Magnesium

Studies show that magnesium citrate is well absorbed into the blood stream. Our Magnesium (Citrate) Supplement provides 160 mg of elemental magnesium per capsule for convenient, high-availability magnesium intake.

Magnesium is indispensable as a cofactor in hundreds of enzymatic processes in cells. It supports normal muscle and nerve function, a healthy heart rhythm, cardiovascular and immune system health, and strong bones.

Magnesium also helps maintain blood sugar levels and blood pressure levels that are already in the normal range. In addition, it is involved in stimulating energy metabolism and protein synthesis.

Cardiovascular health

Magnesium plays an important role in the relaxation of smooth muscles in the blood vessels, which helps maintain overall peripheral vascular resistance and cardiovascular health. In addition, magnesium contributes to normal blood levels of norepinephrine, serotonin activation, and blood vessel dilation.

Healthy bones

Magnesium has a positive effect on the bone mineral matrix, accelerates the recovery and healing of bones. The scientific literature indicates that a variety of minerals, including calcium and magnesium, are needed to maintain bone health and strength.

Additional Benefits of Magnesium

What’s more, there is strong evidence that dietary magnesium and magnesium supplements support the metabolic profile. Magnesium has been shown to positively influence insulin resistance, serum lipid profiles, a healthy inflammatory response, endothelial function, oxidative stress, and platelet aggregation.

A typical dose of elemental magnesium is 100–350 mg per day. A daily intake of 350 mg of supplemented magnesium helps maintain healthy blood pressure.

Directions for use

Read the label carefully before use and strictly follow the instructions.

Take one (1) capsule one to three times daily, or as directed by a healthcare practitioner. You can take all at once or in several doses.

Ingredients

Vegetable cellulose (capsule), vegetable stearate.

Warnings

High doses of magnesium may have a laxative effect. In this case, split the dose, reduce the dose, or stop taking the drug.

• Keep out of reach of children.
• Do not exceed the recommended dosage.
• Do not purchase the product if the outer protective film is damaged.
• Consult your physician before using this product if you are being treated for any medical condition or if you are pregnant or lactating.

Store in a tightly closed container in a cool, dry place.

Jarrow Formulas, Magmind, Magnesium, 90 vegetarian capsules

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UPC Code: 7

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Description
* Magtein® (Magnesium L-Threonate)
* Supports Cognitive & Brain Health
* Dietary Supplement
* Vegan
* Magtein® Mental Enhancer
* Non-GMO – NSF Certified
* Suitable for Vegetarians and Vegans
MagMind® (magnesium L-threonate, or Magtein®) is the only form of magnesium that has been shown in studies to easily cross the blood-brain barrier and have significant beneficial effects on cognition, memory and brain health.