What are Some Natural Sources of Magnesium That You Can Add to Your Diet Post 40?

Blogs17 Sep 2024

As we age, having a balanced diet becomes increasingly important for our health and well-being. This means consuming the required amount of essential nutrients and one essential mineral that often gets overlooked while on the quest for good health is magnesium. This mighty micronutrient plays a crucial role in over 300 enzymatic reactions in the body, including those responsible for the function of nerves and muscles, regulation of blood pressure, and synthesis of proteins. After 40, our bodies' ability to absorb nutrients can decrease, making it even more important to consume nutrient-rich foods.

In this article, we explore all the important high-rich magnesium foods so that you can easily add them to your diet to meet your nutritional needs. From nuts and seeds to veggies and fruits, let's explore magnesium foods that can help you maintain optimal health post-40.

The Importance of Magnesium for People over 40

Ageing has been associated with a Mg deficiency. This could be due to insufficient Magnesium intake, reduced Mg absorption (which may be parallel with reduced vitamin D levels) and increased urinary Mg excretion. Some other reasons for a deficiency in Magnesium are age-related conditions or the effect of certain medications.

This deficiency may lead to sleep and cognitive disorders in the elderly. Additionally, numerous other conditions have been associated with Magnesium deficiency such as hypertension , stroke, cardiovascular disease, diabetes, asthma, depression, and stress-related conditions among others. This is why maintaining the optimal level of Magnesium throughout life is crucial to prevent chronic conditions that come with age.

Now that you know how important Magnesium is, let’s explore our comprehensive magnesium foods list.

Top Natural Sources of Magnesium

Nuts and Seeds

What’s so amazing about nuts and seeds are that they’re tiny but they pack so much nutrition in them. And this is the case with magnesium too. Pumpkin seeds, chia seeds, cashews, almonds and peanuts are good sources of magnesium that you can snack on.

Legumes

Black beans, kidney beans, and edamame are some examples of legumes that are high magnesium foods. Cooking them in curries, or having them with rice are great ways to include them in your diet.

Dark chocolate

Your favourite bar of dark chocolate is a great source of magnesium too! A bar of 100g of dark chocolate which has 90% of cocoa typically contains 252 mg of magnesium, so it makes for a great snack if you’re trying to increase your magnesium intake.

Fruits

You should be having at least one or two servings of fruits a day as they are healthy and refreshing to have and filled with excellent micronutrients like magnesium too. Some examples of fruits with magnesium are avocados, bananas, papaya, and blackberries.

Vegetables

Spinach, corn, green peas are some examples of vegetables that are sources of magnesium. Even potatoes contain some amount of magnesium and can be included in your meals to get the best of them.

Overall, if you are looking to increase your magnesium intake,

• Have 2-3 servings of fruits and vegetables everyday
• Snack on nuts and seeds
• Consume legumes weekly

Conclusion

To conclude, Magnesium is a crucial nutrient that aids several important functions in the body. That’s why it's important to ensure that your magnesium needs are met daily. There are a variety of healthy magnesium foods at your disposal, ranging from nuts and seeds to dark chocolate, low fat dairy products and vegetables. Including a mix of these elements will not only improve your magnesium intake but your overall nutrition as well, helping you boost your health naturally as you age.

Learning about micronutrients like Magnesium and other essential nutrients can be helpful if you’re looking to prioritise your health and age gracefully. Skim through our wide range of informative articles to expand your knowledge on topics like health, nutrition and ageing. And if you want to take it up a notch, try out our health score calculator and our free meal plans to understand your current health scenario and take active steps to make positive changes. Start now, and make the right shift today!