Food With Magnesium And Zinc

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Food With Magnesium And Zinc. In today’s society, we are all more aware of the impact that certain foods have on our overall well-being. As it turns out, foods with zinc and magnesium can actually help your body recover from stress, fatigue and the effects of overworking.

Food With Zinc And Magnesium

Vegetarians and vegans are also more likely to fall short on the mineral, since it’s harder to absorb the zinc found in plant-based foods than that in animal sources.

To reap the benefits, put the following foods—all good sources of zinc—on your plate often.

1Pumpkin Seeds

pumpkin seeds on a spoon

BLANCHI COSTELAGETTY IMAGES

If you’re looking for a plant-based zinc source that’s super versatile and easy to add to countless meals, go with pumpkin seeds. An ounce contains not just 2.2 milligrams of zinc (28 percent of a woman’s recommended daily amount), but also a whopping 8.5 grams of plant-based protein. Plus, some evidence suggests that eating a diet rich in pumpkin seeds could lower your risk of some cancers.

Per 1-ounce serving: 158 calories, 13.9 g fat (2.5 g saturated), 2 mg sodium, 3 g carbs, 0.4 g sugar, 1.7 g fiber, 8.5 g protein

2Oats

oat flakes or rolled oats in wooden bowl

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What’s not to like about oatmeal? It’s inexpensive, versatile, and endlessly cozy. Not only do oats contain soluble fiber, which has been linked to a lowered risk of heart disease, but half a cup also contains 1.3 milligrams of zinc, which is 16 percent of a woman’s daily need. Consider it yet another reason to love the classic breakfast staple.

Per ½-cup (uncooked) serving: 148 calories, 2.8 g fat (0.4 g saturated), 1.2 mg sodium, 27 g carbs, 0.6 g sugar, 3.8 g fiber, 5.5 g protein

3Oysters

Opened oyster, close up

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Per ounce, oysters have the highest zinc concentration of any food. Three ounces of raw oysters contain 32 milligrams of zinc, more than four times the recommended daily intake for the average gal.

Another perk: That same amount of oysters also contains over 100 percent of your daily needs for vitamin B12, which is crucial for your nervous system, metabolism, and healthy blood cells.

Per 3-ounce serving: 50 calories, 1 g fat (0 g saturated), 4.5 g carbs, 0 g sugar, 151 mg sodium, 0 g fiber, 4 g protein

4Lean Beef

Sirloin Steak

DORLING KINDERSLEY: CHARLOTTE TOLHURSTGETTY IMAGES

Although experts (like the American Institute for Cancer Research) recommend limiting red meat consumption to no more than a few times a week, lean beef can still be a healthy part of your diet.

Opt for 95 percent lean ground beef or lean cuts (like sirloin) with the fat trimmed, and you’ll score 5.7 milligrams of zinc per four-ounce serving. (That’s a little over 70 percent of the recommended daily value.)

Per 4-ounce serving: 155 calories, 5.65 g fat (2.5 g saturated), 75 mg sodium, 0 g carbs, 0 g sugar, 0 g fiber, 24 g protein

5Crab

Spiced Maryland Blue Crabs

SIMON WATSONGETTY IMAGES

Love hammering the meat out of whole boiled crabs? Or, do you prefer the ease (and delicious seasoning) of seared crab cakes?

Either way, three ounces of cooked crab meat contains up to 7 milligrams of zinc, about 88 percent of what women need in a day. While the exact amount of zinc you’ll get varies from species to species, all crabs are great sources of the mineral.

Per 3-ounce serving of Alaskan King crab: 82 calories, 1 g fat (0 g saturated), 911 mg sodium, 0 g carbs, 0 g sugar, 0 g fiber, 15 g protein.

Food With Most Magnesium

Magnesium is a mineral that plays a big role in making your body work right. More than 300 chemical reactions inside you depend on the mineral.

Without it, your muscles can’t move the way they’re supposed to. Your nerves won’t send and receive messages. Magnesium also keeps your heart rhythm steady, blood sugar levels balanced, and your joint cartilage healthy. It helps your body make protein, bone, and DNA.

Your body doesn’t make magnesium on its own. The amount you need depends on your age and gender. If you’re a woman age 19 or older, you need 310 milligrams (mg) a day — 350 mg if you’re pregnant. If you’re an adult man under age 30, you need 400 mg a day. After 30, men need 420 mg.

It’s always best to get magnesium from food, but you can also get it from multivitamins and supplements. Too much, though, can cause nausea, stomach cramps, or diarrhea. In extreme cases, it could cause an irregular heartbeat or cardiac arrest.

Don’t take a magnesium supplement if you have certain conditions, such as:

  • Heart block
  • Kidney failure
  • Bowel obstruction
  • Myasthenia gravis

If you get too much magnesium from food, your kidneys will remove it through your urine. Your kidneys will also balance out your magnesium levels if you don’t get enough of it for a little while.

Certain conditions like Crohn’s disease, celiac disease, type 2 diabetes, alcoholism, and chronic diarrhea can give your body a long-term shortage of magnesium. Common symptoms include loss of appetite, nausea, vomiting, and fatigue.

Leafy green vegetables, whole grains, beans, nuts, and fish are the best ways to keep healthy levels of magnesium in your body. Shop with these specifics in mind:

Fish: Top Source of Magnesium

These types of fish are swimming in the mineral magnesium:

  • Chinook salmon
  • Halibut
  • Atlantic mackerel
  • Atlantic pollock

Vegetables and Fruits That Have Magnesium

Prickly pear has a lot of magnesium, but it isn’t the easiest food to find or prepare.

Focus instead on these fruits and vegetables that have a lot of magnesium when you cook them and plenty of other nutrients, too:

  • Spinach
  • Swiss chard
  • Edamame
  • Tamarind
  • Potato with skin
  • Okra

Whole-Grain Products With Magnesium

Look for breakfast cereals fortified with magnesium and these whole grains:

  • Bran cereals
  • Wheat germ (toasted)
  • Quinoa (cooked)

Legumes, Nuts, and Seeds With Magnesium

Meat and poultry don’t have a lot of magnesium, but you can find it in soy, cheese, and yogurt.

These meat alternatives are also good magnesium sources:

  • Black-eyed peas (cooked)
  • Tempeh (cooked)
  • Soy nuts
  • Cooked beans (black, lima, navy, pinto, chickpeas)
  • Tofu
  • Almonds
  • Cashews
  • Flaxseed
  • Peanut butter

Magnesium in Your Water

Depending on the source and brand, your water may contain a small amount of magnesium:

  • Tap water
  • Mineral water
  • Bottled water

9 Foods That Are High in Zinc, an Essential Mineral for Healthy Immunity, Metabolism, and More

Skip the supplements and look in your pantry for these zinc-filled foods.

Many of your important body processes require zinc. This essential mineral is needed for DNA synthesis, wound-healing, blood-clotting, immunity, metabolism, and growth. Your ability to taste and smell also relies on zinc.

Zinc is an essential mineral, which means that the body has to obtain it from our diet because it cannot manufacture it, explains Amandeep Kalsi, R.D., MPH, a registered dietitian in Los Angeles. When you consume the recommended daily amount of zinc, all the body functions mentioned above are able to work at their best. The Daily Value (DV) is 8 milligrams of zinc, increasing to 11 milligrams for breastfeeding mothers because “you need it for yourself and to develop the fetus,” Kalsi says. 

Zinc is a trace mineral, so our body only requires small amounts. That also means zinc deficiency is rare, especially if you’re eating a variety of foods, says Janice Chow, R.D., registered dietitian and founder of nutrition counseling service The Mindful Chow. But vegetarians, pregnant women, people with digestive disorders like Crohn’s disease or ulcerative colitis, or those with chronic alcohol misuse are at higher risk for having inadequate zinc intakes. Individuals in these categories would need to tap into the food sources richest in zinc and might sometimes require a zinc supplement.

Here are nine of the best zinc food sources, according to Kalsi and Chow. Kalsi points out that animal protein sources of zinc are the most easily absorbed by the body, but you can definitely achieve the DV from eating only plant-based sources of zinc. As much as possible, Kalsi recommends including protein-rich foods in the same meal as a zinc-rich food to ensure better absorption. 

Top Foods That Are High in Zinc

CREDIT: VICTOR PROTASIO

1Red Meat

HANGER STEAK WITH WARM KALE RECIPE

If you eat meat, beef is a clear winner when it comes to zinc-rich foods. A 5 ounce serving provides 12.5 milligrams of zinc, which already exceeds the DV. A pork loin chop provides a lesser amount, but is still a good source at 2.1 milligrams, which is nearly 20 percent of the DV.

CREDIT: GREG DUPREE

2Poultry

ROSEMARY-GARLIC CHICKEN THIGHS RECIPE

Darker meat, like thighs, provides more zinc than white chicken breast meat. There are 2.9 milligrams of zinc in cooked chicken thigh (27 percent of the DV) and 4.2 milligrams in cooked turkey thigh (38 percent of the DV).

CREDIT: JEN CAUSEY

3Oysters

CRISPY BROILED OYSTERS WITH BACON RECIPE

Though it isn’t something you come by every week, when you indulge in this shellfish, you’re getting a ton of zinc! Six oysters contain around 50 milligrams (over 400 percent of the DV).

CREDIT: CAITLIN BENSEL

4Tofu

CRISPY TOFU NOODLE SOUP RECIPE

Besides being a trusty plant-based protein source, tofu also offers zinc. Half a cup of firm tofu has 2 milligrams, which is nearly 20 percent of the DV.

CREDIT: JOHN KERNICK

5Nuts and Seeds

SWEET AND SALTY PUMPKIN SEEDS RECIPE

A sprinkle of pumpkin, sunflower, or hemp seeds over your breakfast porridge, or a handful of cashews as a snack provides you with a good amount of zinc. In a 1-ounce serving, pumpkin seeds contain 2.2 milligrams (20 percent of the DV), sunflower seeds contain 1.5 milligrams (14 percent of the DV), hemp seeds have 2.8 milligrams (26 percent of the DV), and cashews have 1.6 milligrams or 15 percent of the DV.

CREDIT: CAITLIN BENSEL

6Beans and Legumes

SPICED RICE WITH CRISPY CHICKPEAS RECIPE

A half cup of cooked lentils provides 1.3 milligrams of zinc, which is 11 percent of the DV; a half cup of cooked chickpeas has 1.3 milligrams, or 12 percent of the DV. Edamame, green soy beans, are also a zinc-rich snack, with 1.1 milligrams or 10 percent of the DV.

CREDIT: VICTOR PROTASIO

7Yogurt, Milk, and Cheeses

CHIMICHURRI-YOGURT DIP RECIPE

These dairy foods offer zinc as well as calcium. There’s 1 milligram or 9 percent of the DV in a 6 ounce tub of yogurt. An ounce of Swiss cheese contains 1.2 milligrams (11 percent of the DV); a cup of cow’s milk contains 1 milligram (9 percent of the DV).

CREDIT: GREG DUPREE

8Whole Grains

SAVORY OATMEAL WITH SPINACH AND POACHED EGGS RECIPE

One cup of cooked oatmeal has 2.3 milligrams, which is 21 percent of the DV, while brown rice offers 1.2 milligrams, or 11 percent of the DV.

9Certain Veggies

While vegetables aren’t the all-time richest sources of zinc, some provide a higher amount than others. Your best bet? In half a cup, shiitake mushrooms provide 0.8 milligrams or 7 percent of the DV, and green peas have 1 milligram or 9 percent of the DV.

What Is Magnesium Good for, Exactly?

Here, doctors and dietitians break down everything you need to know about this superhero nutrient. Short answer? Magnesium is good for lots of things.

Vitamins and minerals can act as magical elixirs when it comes to improving your health. Want thicker, shinier strands? Vitamin D, which accelerates follicle growth and strength, might be able to help. Need to power through that final set of deadlifts? Muscle-boosting calcium can assist with that. Looking to score better sleep or improve your mood? Turns out magnesium is good for helping you achieve all that — and potentially more. Here, your primer on magnesium, what it’s good for, and how to get enough.

The Basics of Magnesium

Simply put, magnesium is a mineral — and it’s super important for your bodily functions. But what is magnesium good for, exactly? “Magnesium is absolutely essential in energy production. It also plays a crucial role in the enzymatic reactions that drive your heart and brain,” says Erica Locke, M.D., founder of The Doc’s Dish, a website that featuresdoctor-approved healthy recipes and cooking tips. In other words, magnesium supports hundreds of chemical reactions or processes in your body, including regulating muscle and nerve function, blood sugar levels, and blood pressure as well as making protein, bone, and DNA, according to the National Institutes of Health.

And for covering so much territory health-wise, it should come as no surprise that magnesium is also associated with disease and illness prevention. A 2018 study in the International Journal of Endocrinology found that magnesium might play a role in preventing type 2 diabetes, Alzheimer’s disease, hypertension, chronic kidney disease, and strokes.

While magnesium is crucial for your bodily functions, it’s quite possible you’re not getting enough. Studies have shown that nearly two-thirds of Americans don’t get the recommended daily intake of magnesium — anywhere from 310 to 420 mg for adults based on certain factors, according to the NIH. One reason: The mineral is found in abundance in vegetables — especially dark leafy greens such as spinach, kale, and collard greens — but 90 percent of adults aren’t eating enough produce, according to the Centers for Disease Control and Prevention. Whole grains and beans are other top sources, but many folks are also consuming too few of those healthy foods. Active people need to be especially vigilant about their magnesium intake — the mineral is lost through sweat, so if you perspire a lot during exercise, your body may require more.

Stress also depletes magnesium stores: It typically lives inside cells in the body, but when anxiety strikes, it migrates outside cells as a protective mechanism to help you cope. During fraught times — whether you’re feeling overwhelmed with work deadlines or there’s a physical stressor such as getting your period — the body excretes magnesium in response. And to make matters worse, some things you might do to help deal with the tension, such as drinking extra cups of coffee to stay energized or having several glasses of wine to relax, also impair levels of the mineral, says Tracy Lockwood Beckerman, R.D.N., a registered dietitian in New York who focuses on women’s health. “Too much caffeine and alcohol can deplete magnesium in our bodies,” she says.

The good news? Getting your fill of magnesium is pretty easy. Ahead, experts explain how to do just that — plus, the magnesium health benefits you should know.

Magnesium Health Benefits

If you’re wondering, “What is magnesium good for?” this list of specific health benefits of magnesium will help spell it out for you.

Reduces Muscle Cramps

This may be the most well-known magnesium health benefit, but it’s worth mentioning. If you’re feeling particularly sore and tired while lifting, getting your recommended daily dose of magnesium might help ease those aches. Here’s why: When you’re working out, your brain tells your muscles to fire by signaling a release of calcium from a structure inside your muscles; that calcium causes the muscle fibers to shorten and contract (thus, the cramping or soreness), explains Dr. Locke. But magnesium “serves as the ‘Yin’ to calcium’s ‘Yang,'” counteracting the calcium and, in turn, allowing your muscles to relax in preparation for the next contraction, she says. So the more magnesium available to offset calcium’s buildup, the fewer the cramps.

And while simply following a rigorous workout regimen can contribute to body soreness, other types of muscle spasms—such as those stemming from your uterus during a period —can be eased with magnesium, too, notes Dr. Locke. Magnesium helps the contracting muscle, or the uterus, relax by countering the calcium there as well, she explains.

Supports Heart Health

A 2018 review of studies suggests that higher levels of magnesium in the body are associated with a reduced risk of certain cardiovascular diseases (i.e. hypertension or stroke). “Magnesium increases nitric oxide in the blood, which helps to relax blood vessels and soothe muscles,” including those in your heart, explains Dr. Locke. And in doing so, magnesium is believed to help lower your blood pressure, which is key in preventing heart disease. What’s more, magnesium helps you maintain a stable heartbeat. Without this powerful mineral, calcium might overstimulate your heart’s muscle cells (think: all of those contractions), causing a potentially life-threatening arrhythmia.

Alleviates Depression

Low levels of magnesium have been linked to an increased risk of depression. So, getting enough magnesium might actually boost your mood and better your mental health. Basically, too little magnesium and too much calcium can cause your brain synapses to function irregularly, says Dr. Locke. “It’s the same type of pathway we see with muscle spasms — only this spasm is happening in the brain,” she explains. And while science — such as a 2017 PloSOne study that found magnesium supplements might ease depressive symptoms — is promising, the exact effects of the mineral on the brain and mood are not totally understood.

Reduces Risk of Kidney Stones

In addition to chugging water, keeping up with your magnesium intake might also help you steer clear of kidney stones. The mineral helps to offset the buildup of calcium in your kidneys and, in turn, thwart it from crystallizing, says Dr. Locke. (ICYDK, kidney stones are formed when calcium binds to other minerals and crystalizes, according to the Mayo Clinic.)

Helps Ease Migraines

One thing magnesium is good for? Migraines. In fact, Dr. Locke says she frequently uses magnesium infusions in the emergency room to treat patients who come in with serious migraines. A 2015 study found that a daily intake of 600 mg of magnesium reduced migraine frequency by 42 percent. Meanwhile, the American Migraine Foundation notes that magnesium, given its impressive safety profile, is one of a person’s top tools in combating and treating these nightmare headaches.

Improves Sleep

While more research on the topic is needed, emerging evidence suggests that magnesium might be the secret to scoring more sleep. In one small clinical trial of 43 elderly folks, those who were given 500 mg of magnesium for eight weeks fell asleep faster and spent more time asleep than their counterparts, who were only given a placebo. Meanwhile, another small older study noted that magnesium might play a role in helping people with restless leg syndrome achieve better zzz’s.

How to Know If You’re Getting Enough Magnesium

While not as accurate as a blood test, listening to your body can help you figure out whether or not you’re getting ample amounts of magnesium — and scoring its health benefits. Grogginess, fatigue, and lethargy can all hint at low levels of magnesium since the mineral plays an important role in energy production, says Carrie Lam, M.D., a board-certified doctor who also specializes in nutrition coaching. Likewise, you may experience leg cramping, sugar cravings, high blood pressure, anxiety, constipation, or trouble sleeping, says Olivia Wagner, R.D.N., a functional dietitian in Chicago who specializes in women’s health.

You might also experience appetite changes and flu-like symptoms such as nausea, vomiting, and weakness, adds Abisola Olulade, M.D. But how can you know if your fatigue and flu-like symptoms are due to a magnesium deficiency as opposed to, you know, a virus? Well, that’s not so clear-cut, says Dr. Olulade. If your flu-like symptoms come on suddenly, it’s probably something else, as vitamin deficiencies develop (and manifest themselves) slowly, she notes. But your best bet for determining if you have a deficiency? Asking your physician for a blood test.

It’s important to note, however, that the likelihood of having a magnesium deficiency as an otherwise healthy person is fairly low, according to the NIH. And it’s all thanks to your kidneys, which naturally limit how much magnesium is excreted when you urinate.

How to Get Enough Magnesium

Want to make sure you’re getting enough magnesium (and therefore reaping all those benefits)? Here are three surefire ways to ensure you’re covered.

Level Up Your Diet

The easiest (and best) way to maintain adequate levels of the mineral and score all the magnesium health benefits? Eating a diet full of magnesium-rich whole foods, such as seeds, nuts, grains, leafy greens, and certain animal products, says Amy Shapiro, R.D., a New York City–based dietitian and founder of Real Nutrition.

Here are a few of Shapiro’s favorite magnesium sources, and how much is contained within a serving according to the United States Department of Agriculture:

  • Almonds (80 mg per 1 oz serving)
  • Pumpkin Seeds (156 mg per 1 oz serving)
  • Dark chocolate (43 mg per 1 oz serving –– Shapiro’s favorite source!)
  • Black Beans (60 mg per 1/2 cup serving)
  • Tofu (126 mg per 1/2 cup serving)
  • Leafy Greens (78 mg per 1/2 cup serving)

Consider Supplements

That being said, if you know your diet is lacking in the magnesium-rich foods department — or you’re just curious about upping your intake — talk to your doctor about altering your diet or potentially supplementing with one of the pills, liquids, or powders on the market.

There are several forms of magnesium supplements available, so you can target your specific problem. For instance, if you have constipation, magnesium citrate can help relieve it. Athletes or those who experience muscle cramping should opt for magnesium glycinate. Magnesium threonate crosses the blood-brain barrier, so it’s the best option if you have migraines, trouble sleeping, or anxiety. Wagner typically starts clients on 200 to 400 milligrams per day, but be sure to talk to your health care provider before you start supplementing. No matter which one you choose, make sure to pair your supplement with foods that ensure optimal magnesium absorption, such as salmon, avocado, or olive oil, says Dr. Locke. (Related: The Best Foods to Eat Together for Nutrient Absorption)

Give Yourself a Break

To nab all the magnesium health benefits, take a chill pill. “Anything that reduces stress will help with your magnesium status,” says Wagner. So make time to do the things that calm you — take a walk outside, do a workout you love, or spend time having fun with friends. In addition, it’s important to ease the physical stressors on your system at the same time, she adds. That means drinking plenty of water to keep your body hydrated, eating protein and healthy fats with meals and snacks to help keep your blood sugar stable, and getting at least seven hours of sleep a night.

Okay, but is it possible to get too much magnesium in your diet? Probably not, but you might experience some temporary unwanted symptoms if you’re taking a supplement, says Dr. Olulade. “High doses from supplements and medication can cause diarrhea, nausea, and stomach cramps,” she notes. (Fun fact: Magnesium is sometimes found in laxatives.) And if that happens, be sure to contact your primary care physician to discuss alternative ways to boost your magnesium intake if you truly need to for optimal health.

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