Magnesium is considered as an important nutrient to have a proper functioning in the body. According to The National Institutes of Health, women should have 310 to 320 milligrams of magnesium per day, while 400 to 420 milligrams for men. Those who have certain conditions such as celiac disease or diabetes should take particular care because they are more prone to deficiencies.
"Magnesium is a mineral that our bodies rely on to feel fit, healthy and full of vitality," said Australian nutritionist Fiona Tuck, noting that it is essential for over 300 biochemical reactions in the human body.
Experts pointed out that there are no clear short-term signs of magnesium deficiency, but most symptoms only start appearing after a long period of deficiency. As time goes by, bones become weaker due to the deficiency since it lowers the levels of calcium in the blood. Some studies also suggested that low levels can also increase the risk of depression.
"People who abuse alcohol, have a poor diet, gastrointestinal problems, or vitamin D deficiency also have a higher risk of magnesium deficiencies," said New York City-based dietitian Amy Shapiro.
Here are the foods you need to include in your diet to boost your magnesium:
1. Banana
Consider banana as a fruity boost, where it also contains fiber and vitamin C. A medium-sized banana could give you 32 mg of magnesium which makes up 9 percent of the daily recommended intake
2. Legumes
Soybeans, peas, chickpeas, beans, and lentils are all important sources of nutrition for those who follow a plant-based diet.
3. Nuts and seeds
Chia seeds, flax, and pumpkin seeds are rich in fiber as well as magnesium. Snacking Brazil nuts, almonds, or cashews also help you alleviate deficiency.
4. Leafy greens
Leafy greens such as spinach offer up to 157 milligrams of magnesium. Other sources of leafy greens include turnip greens, collard greens, kale, etc.