Magnesium-Rich Foods: Simple Ways to Improve Energy and Health
- AdiAnsh Media
- 2 days ago
- 3 min read
Do you wake up fresh, energetic, and in a good mood? If yes, your magnesium levels are likely supporting your body well. But if you often feel tired, irritable, low in energy, or experience muscle cramps, headaches, or poor sleep, you might need to check your magnesium levels through a simple blood test.
Magnesium is one of the most important minerals your body uses every single day. It regulates blood pressure, supports nerve and muscle function, maintains strong bones, and keeps your heart beating steadily. Even mild deficiency can affect your mood, sleep, digestion, and energy.
How Much Magnesium Do You Need Daily? (RDA)
Infants
0–6 months: 30 mg/day
6–12 months: 75 mg/day
Children
1–3 years: 90 mg/day
4–6 years: 125 mg/day
7–9 years: 175 mg/day
Boys
10–12 years: 240 mg/day
13–15 years: 345 mg/day
16–18 years: 440 mg/day
Girls
10–12 years: 250 mg/day
13–15 years: 340 mg/day
16–18 years: 380 mg/day
Adult Women - 370 mg/day
Pregnant women: 440 mg/day
Lactating mothers: 400 mg/day
Adult Men - 440 mg/day
Top Magnesium-Rich Foods to Include Daily
1. Almonds - A handful of almonds gives you healthy fats, protein, and a good dose of magnesium. Snack on them or add to breakfast bowls. 10g of almonds = 32 mg of magnesium
2. Cashew Nuts - Rich in magnesium and healthy fats. Use in curries, eat as a snack, or mix into smoothies. 15g = 46 mg
3. Sunflower Seeds - High in magnesium, vitamin E, and antioxidants. Sprinkle on salads, poha, or yogurt. 15g = 62 mg
4. Dark Chocolate (70% or higher) - A tasty magnesium source. Keep it to small portions and choose good-quality dark chocolate. 30g = 68 mg
5. Banana - A simple fruit that provides potassium and magnesium. Great for a mid-meal snack or pre-workout energy. 100g = 35 mg
6. Spinach - One of the best leafy greens for magnesium. Use in soups, sabzi, dal, smoothies, or parathas. 100g = 87 mg
7. Moth Beans (Matki) - Powerful source of protein, fiber, and magnesium. Use in usal, sprouts, or salads. 30g = 61.5 mg
8. Soybean - Provides protein, calcium, and magnesium. Eat in the form of tofu, soya chunks, or boiled soybeans. 50g = 129 mg
9. Green Amaranth Leaves (Math) - Rich in magnesium, folate, and iron. Use in curries, stir-fries, or as a side dish. 100g = 194 mg
10. Rajma (Kidney Beans) - Nutritious and filling. Add to rajma curry, salads, or wraps. 40g = 82 mg
Tips to Improve Magnesium Intake
Eat at least one magnesium-rich food with every meal.
Include nuts, seeds, and leafy greens daily.
Reduce excess tea, coffee, alcohol, and sugar, as they can lower magnesium levels.
If you exercise regularly, your magnesium needs may increase slightly.
Cook leafy greens lightly to preserve magnesium.
Simple Daily Magnesium-Boosting Meal Ideas
Overnight oats with almonds and sunflower seeds
Spinach dal or palak paratha for lunch
Matki usal or sprouts salad
Banana as a mid-morning snack
Dark chocolate square after dinner
Tofu stir-fry with vegetables
Rajma with brown rice
Magnesium affects your mood, energy, sleep, muscles, and heart. Many people do not meet their daily needs, but you can easily increase your intake by adding nuts, seeds, leafy greens, legumes, and whole foods every day. If you regularly feel tired, stressed, or experience muscle cramps, discuss magnesium testing with your doctor and track your intake through your diet.
References:
Longvah, T., Ananthan, R., Bhaskarachary, K. and Venkaiah, K. (2017). Indian Food Composition Tables 2017, National Institute of Nutrition, Indian Council of Medical Research, Hyderabad, Telangana, India.
Revised Short Summary Report-2023, ICMR-NIN Expert Group on Nutrient Requirement for Indians, Recommended Dietary Allowances (RDA) and Estimated Average Requirements (EAR)-2020
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