7 Top Foods High in Magnesium and Zinc for Better Health

Ever wondered why you feel constantly tired, even after a full night sleep? Or why do those muscle cramps keep showing up? Here's something most of us don't even realize… you might be running low on two most important minerals: magnesium and zinc. And you are not alone, roughly 31% of the global population have magnesium deficiency. [1]

But the good news is - the solution is simpler than you think and probably already sitting in your kitchen. In this blog, we will share the list of top 7 food items that pack enough amount of magnesium and zinc, plus they are delicious, versatile and can easily fit into your daily routine. So, sit back and read on!

Key Takeaways

1. Men need 11mg zinc daily and women need 8 mg. Deficiency may lead to frequent illness, slow wound healing and skin issues.

2. Chronic stress can significantly slow down magnesium levels by 50%.

3. Magnesium glycinate absorbs 5x better than oxide forms.

4. Nearly 50% of Americans are magnesium deficient.

5. Pumpkin seeds are the ultimate mineral powerhouse.

7 Top Foods High in Magnesium and Zinc

There are various food items that are high in magnesium and zinc that could be like hitting nutritional jackpot.

1. Pumpkin seeds (Pepitas)

These little green seeds are known as the powerhouse of both the minerals. 28 grams or a handful of pumpkin seeds contains roughly 168 mg of magnesium which is about 40% of the recommended daily intake. The same serving provides 2.2mg of zinc which consists of 20% of daily zinc requirement.

2. Cashews

Cashews provide approximately 82mg of magnesium per 18-20 grams or a handful of nuts - around 20% of daily magnesium needs and 1.6 mg of zinc (roughly 15% of daily needs). Their creamy texture and mild flavor make them versatile for various preparations.

3. Spinach

A cup of boiled spinach has 157 mg of magnesium and 1.4 mg of zinc which is around 37% of daily requirements. Spinach is one of the most magnesium dense vegetables available.

Sauteing spinach with garlic and lemon juice enhances the taste as well as nutrition absorption. You can seamlessly incorporate spinach in your daily diet by adding them in omelette, pasta, soups.

4. Dark Chocolate

Dark chocolate with at least 70% of cocoa contains approximately 64 mg of magnesium and 0.9 mg of zinc per 28 grams. But quality matters the most while choosing the dark chocolate. Products with the minimal ingredients which are cocoa, cocoa butter and natural sweeteners provide the best nutritional value. Dark chocolate with additional sugar or added flavors can diminish the nutritional value. The key is choosing the best quality product and practicing portion control.

5. Quinoa

1 cup of cooked quinoa contains approx 118 mg of magnesium and 2 mg of zinc. Additionally, quinoa is also a source of complete protein which contains all 9 essential amino acids which are necessary for the human body.

Quinoa is a versatile grain which can be used as a base for grain bowls, salad mix and prepared as a side dish. People usually eat it as quinoa porridge for breakfast. Cooking quinoa with vegetables and bone broth instead of plain water can also increase its nutritional value.

6. Black Beans

Black beans contain up to 120 mg of magnesium and 1.9 mg of zinc per cup. Along with zinc and magnesium, it also contains substantial amounts of fiber and protein. Black beans can be easily integrated into tacos, burritos, salads, soups and plant based patties. Black beans are known as one of the most easily adaptable sources of protein which can be used in numerous culinary applications.

7. Almonds

A handful of almonds contains approximately 76 mg of magnesium and 0.9 mg of zinc. They are easy to carry and store, making them great on the go snacks. Almonds can be eaten soaked, or mixed with fruits as a healthy snack option. However, almonds are so calories dense so it is important to control portions.

How Much Magnesium and Zinc Do You Need?

Magnesium:

• Adults typically need about 400-420 mg/day.
• Adult women need about 310-320 mg/day.
• Pregnant women need about 350-360 mg/day.
• Breastfeeding mothers need 310-320 mg/day. [2]

Zinc:

• Adult men need around 11 mg/day.
• Adult women need around 8 mg/day.
• Pregnant women need about 11-12 mg/day.
• Breastfeeding women need 12-13 mg/day.

These are general guidelines, and your needs may vary based on factors like age, activity level, health conditions, and pregnancy. For example, athletes who sweat a lot may need more magnesium, while people with digestive issues may have trouble absorbing zinc.

What Can Magnesium and Zinc Deficiency Lead To?

Not getting enough magnesium and zinc can lead to various physical issues, which can severely impact your life.

If you have magnesium deficiency, you might feel muscle cramps in the legs, especially in the night, sleepless nights, and mood swings. Zinc deficiency can weaken your immunity, slow down your healing and may cause acne and blemishes. Also, both the deficiencies can leave you tired, sluggish, and unwell. Getting enough of both the minerals is essential to maintain overall health.

Is Magnesium and Zinc Supplementation Right for You?

Yes. it is not always possible to get all the nutrients from the food alone. With modern diets and lifestyles, magnesium and zinc deficiency is common. To fill this gap, magnesium and zinc supplements can be a great addition to your daily routine. Magnesium and zinc are super important nutrients to boost immunity, keeping your bones strong and even to relax your muscles. If you have been feeling extra tired, dealing with cramps or noticing skin issues, these could be signs that your body needs more of these essential minerals.

Zinc supplementation is especially important for those with weak immunity or digestive issues. Like magnesium, not all zinc supplements are the same. Zinc picolinate is highly absorbable and gentle on the stomach. Choose a good-quality, third-party tested supplement for best results.

Conclusion

Getting enough magnesium and zinc doesnt have to be complicated. Start by adding nutrients rich fruits like pumpkin seeds, spinach, cashews, and dark chocolate to your regular diet. These foods actually tastes good and easily fit in your diet. It is recommended to add supplements in your diet to fill the gaps. But, choose forms that fits in your body easily like magnesium glycinate and zinc picolinate. Small changes can make the real difference.

FAQs on Magnesium and Zinc Foods -

Q1 - What food is highest in magnesium and zinc?

Pumpkin seeds has the most magnesium and zinc content.

Q2 - Which food has the highest magnesium?

Spinach is one of the most magnesium dense food.

Q3 - How can I get 100% magnesium daily?

Include magnesium rich foods in your daily diet alongwith the supplements to fill the nutritional gap.

Q4 - How can I increase zinc and magnesium in my body naturally?

You can increase magnesium and zinc level in your body naturally by eating those nutrients rich foods and supplements.

Q5 - Can you get too much magnesium and zinc from food?

It is unlikely to get too much magnesium and zinc from food.

Q6 - Why am I low in zinc and magnesium?

Low magnesium and zinc may be the result of poor diet, digestive problems, or any medical issues.

Q7- What drink has zinc and magnesium?

Fortified smoothies with added nutrients could be the best drink that has zinc and magnesium.

References