Healthy foods rich in magnesium

Magnesium is one of the seven essential macrominerals. Macrominerals are minerals that people need to consume in relatively large amounts – at least 100 milligrams (mg) per day. Microminerals, such as iron and zinc, are just as important, although people need them in smaller amounts.

Magnesium is vital for many bodily functions.

Bone health
Magnesium can improve bone health both directly and indirectly, as it helps regulate the levels of calcium and vitamin D, two other nutrients that are vital for bone health.

Diabetes
Magnesium plays an important role in glucose control and insulin metabolism.

A magnesium deficiency can worsen insulin resistance, a condition that often develops before type 2 diabetes. Conversely, insulin resistance can cause low magnesium levels.

Taking magnesium supplements may also improve insulin sensitivity in people with low magnesium levels.

Cardiovascular health

The body needs magnesium to maintain healthy muscles, including the heart. Various studies have shown that magnesium has a positive effect on normal heart function.
Magnesium deficiency increases the risk of cardiovascular problems. It has been observed that people with heart failure often also have a magnesium deficiency. Doctors recommend magnesium supplements for people with heart failure to reduce the risk of arrhythmia and the risk of stroke.