19 Magnesium Foods That Reduce Risk Of Anxiety, Depression, Heart Attacks, And More

Apr 04, 2018 by apost team

Every person’s body is plentiful with magnesium, considering it’s vital for functioning hundreds of enzymes and aids our metabolism and bone health, among many other benefits.


Here are some things magnesium does for us:

  • Forms healthy bones and teeth, and reduces the risk of osteoporosis in women
  • Reduces the risk of diabetes
  • Regulates hypertension and high blood sugar
  • Relieves migraine headaches as well as premenstrual syndromes

The list is much longer than this, but it’s clear that our bodies need magnesium to function correctly. A magnesium deficiency is very dangerous and can lead to the deterioration of several metabolic functions and lead to possible health risks such as anxiety, depression, headaches, cardiovascular diseases, and sudden cardiac death.

This vital mineral is also the perfect aid for improving athletic performance by energizing the body, and it helps the synthesis of glutathione, which prevents cancer.

How to know if you have a magnesium deficiency

Magnesium deficiency is rare, and most commonly affects older people. However, if your diet is full of processed foods and low in fruits and vegetables, there’s a chance you lack magnesium in your body.

Other causes include poor sleep, alcohol abuse, and prescription drug use.

The most common symptoms of magnesium deficiency are:

  • Loss of appetite
  • Nausea and vomiting
  • Fatigue and weakness
  • Headaches and migraines
  • Muscle spasms

If you’re experiencing any of these symptoms and need a magnesium boost, consider the following foods and dosages according to the National Institutes of Health:

From 1 to 3 years of age: 80 mg a day
From 4 to 8 years: 130 mg a day
from 9 to 13 years: 240 mg a day

From 14 years, the requirements are different for men and women.

Males aged 14 to 18 years: 410 mg a day
Males aged 19 years and over: 400 to 420 mg a day
Females aged 14 to 18 years: 360 mg a day
Females aged 19 years and over: 310 to 320 mg a day
During pregnancy: 350 to 400 mg a day
During breastfeeding: 310 to 360 mg a day

Recommended foods:


  • Sunflower seeds, dry roasted, 1 cup: 512 mg
  • Almonds, dry-roasted, 1 cup: 420 mg
  • Sesame seeds, roasted whole, 1 ounce: 101 mg
  • Spinach, boiled, 1 cup: 78 mg
  • Cashews, dry-roasted, 1 ounce: 74 mg
  • Shredded wheat cereal, two large biscuits: 61 mg
  • Soymilk, plain, 1 cup: 61 mg
  • Black beans, cooked, 1 cup: 120 mg
  • Oatmeal, cooked, 1 cup: 58 mg
  • Broccoli, cooked, 1 cup: 51 mg
  • Edamame, shelled, cooked, 1 cup: 100 mg
  • Peanut butter, smooth, 2 tablespoons: 49 mg
  • Shrimp, raw, 4 ounces: 48 mg
  • Black-eyed peas, cooked, 1 cup: 92 mg
  • Brown rice, cooked, 1 cup: 84 mg
  • Kidney beans, canned, 1 cup: 70 mg
  • Cow's milk, whole, 1 cup: 33 mg
  • Banana, one medium: 33 mg
  • Bread, whole-wheat, one slice: 23 mg

If you decide to take magnesium supplements, you should balance it with calcium, vitamin K2, and vitamin D.

Do you think you have a magnesium deficiency, or are you just looking to boost your athletic performance? Then we hope you found this article helpful! Make sure your friends and family don’t miss out on learning more about magnesium benefits by passing this article their way!