Magnesium is an essential mineral that is required for many bodily processes, including muscle contraction, nerve function, blood pressure regulation, energy production, and bone health. However, dietary surveys in the US consistently show that many people consume less than the recommended amounts of magnesium. As per an analysis of data from the National Health and Nutrition Examination Survey (NHANES) of 2013-2016, 48% of Americans of all ages ingest less magnesium from food and beverages than their respective Estimated average requirements. This is a problem because magnesium plays a critical role in the human body.
Fortunately, there are many delicious and nutritious foods that are rich in magnesium and can help you meet your daily needs. Some of the foods that are rich in magnesium are dark chocolate, avocado, nuts, legumes, seeds, whole grains, and yogurt. These foods also contain other beneficial nutrients, such as fiber, protein, healthy fats, vitamins, and minerals, and can improve various health markers, such as cholesterol levels, blood sugar, and inflammation.
It is important to note that while magnesium is generally safe and well-tolerated when consumed from food sources, some people may need to limit their intake of magnesium-rich foods due to certain medical conditions or medications that affect their magnesium excretion. Therefore, it is best to follow the advice of your doctor in such cases.