What Are the Benefits of Magnesium? 7 Foods That Contain Magnesium

By | 19 March 2021

One of the most important benefits of magnesium is that it reduces anxiety and stress. It is especially important not to experience magnesium deficiency to have quality sleep. We can take magnesium into our body through supplements or foods. In addition to relieving stress and improving sleep quality, it has many different benefits. Our body needs magnesium, especially to have healthy bones. Just like other vitamins and minerals, magnesium is indispensable for our body.

Most of the magnesium we take in our bodies is stored in our bones. Other parts go to body fluids, tissues, and muscles. In this respect, the effect of magnesium on bone health is quite great. Magnesium mineral is necessary for many functions such as regulating the contraction or relaxation of muscles, generating energy, nerve conduction, and blood pressure. So what are the benefits of magnesium, which is extremely necessary for our body?

Here are the benefits of magnesium!

It relieves stress.

A large proportion of depression and anxiety disorders are caused by magnesium deficiency. According to researches, magnesium deficiency causes depression. For this reason, when a sufficient amount of magnesium is taken into the body, the body’s response to stress is regulated. By increasing magnesium intake, it can reduce anxiety, relieve stress, and reduce the effects of mental health diseases such as depression.

It improves the quality of sleep.

Magnesium affects the nervous system and reduces the activity of neurons in the brain. In this way, it calms the body and improves sleep quality. Magnesium also activates melatonin for a deeper sleep. Magnesium is an essential mineral for more comfortable falling asleep, maintaining sleep, and getting quality sleep.

It strengthens muscles and bones.

Magnesium’s benefits include strengthening the muscle and bone system. Muscle cramps or muscle pains, especially in sports, can also be alleviated by taking magnesium.

So what are foods containing magnesium?


One of the most magnesium-rich vegetables is chard. Swiss chard also contains calcium and antioxidants. In addition to sunflower, green leafy vegetables such as spinach and cabbage are also rich in magnesium.

Black beans

Polyphenol contains plenty of magnesium as well as antioxidants, protein, and fiber. You can get 120 mg of magnesium by consuming one cup of black beans. This meets a large part of the daily need.


Essential in diets, avocados are rich in monounsaturated fats, folate, potassium, fiber, vitamin K and magnesium. Consuming one avocado a day is very beneficial for health.


Half a cup of tea contains 97 mg of magnesium in almonds. Dried nuts have the highest magnesium content among nuts. You can consume it in snacks or use it in recipes. To be more beneficial, it is useful to consume raw almonds instead of roasted.

Pumpkin seeds

There is 162 mg of magnesium in half a cup of pumpkin seeds. It has the feature of being one of the most beneficial dried nuts because it contains healthy oils. You can benefit from vitamins and minerals by consuming a handful of pumpkin seeds a day.

Flax seeds

Also, flaxseed, which is recommended to be consumed in diets, is very rich in magnesium. 3 tablespoons of flax seeds contain 120 mg of magnesium.


Although it may seem like a food consumed only by vegans, soybeans are extremely beneficial for everyone. A bowl of soybeans contains 100 mg of magnesium. In addition to magnesium, it is also rich in fiber, iron, vitamin C, and protein. It is extremely beneficial for vegan and vegetarian diets as it is a vegetable protein source.