Everything To Know About Magnesium In Your Diet

 

Magnesium in Your Diet: The Essentials

🌟 Why It Matters

• 💓 Heart health and blood pressure regulation
• 😴 Better sleep and melatonin production
• 💪 Muscle function and cramp prevention
• 🧘 Stress relief and anxiety reduction
• 🦴 Bone strength and calcium absorption
• ⚡ Energy production (ATP synthesis)
• 🍬 Blood sugar balance and insulin sensitivity
  

  🥗 Top Magnesium-Rich Foods

  
  
  
  

  Food Group	Examples & Magnesium Content
  Leafy Greens	Spinach (150 mg/cup cooked)
  Nuts & Seeds	Pumpkin seeds (150–170 mg/oz), Almonds, Sunflower seeds
  Legumes	Black beans (120 mg/cup), Lentils, Chickpeas
  Whole Grains	Quinoa (118 mg/cup), Brown rice, Oats
  Fatty Fish	Mackerel, Salmon, Halibut (80–90 mg/serving)
  Dark Chocolate	65 mg/oz (70–85% cocoa)

  
  

Group	Recommended Intake
Adult women	310–320 mg/day
Pregnant women	~350 mg/day
Adult men <30	400 mg/day
Adult men ≥30	420 mg/day

🧪 Deficiency Signs

• Fatigue
• Muscle cramps or twitching
• Poor sleep
• Anxiety or irritability
• Irregular heartbeat