What Foods are Rich in Magnesium?
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Intermittent cramp sufferers Chronic cramp sufferersMagnesium is a crucial mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar control, and bone health. It’s particularly important for those who experience muscle cramps, as magnesium helps to relax muscles and reduce the likelihood of cramps occurring. We’ll break down some common magnesium-rich foods and how incorporating them into your diet can help manage and prevent muscle and leg cramps.
The Importance of Magnesium
Magnesium is involved in over 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. For those prone to muscle cramps, magnesium can be a game-changer. Cramps are often caused by an imbalance of electrolytes, dehydration, or overuse of muscles, and magnesium helps to regulate these factors, making it an essential mineral for anyone dealing with frequent muscle cramps.
Top Magnesium-Rich Foods
| Leafy Green Vegetables | Spinach: One of the best sources of magnesium, spinach provides around 157 mg of magnesium per cooked cup. | Swiss Chard: Another leafy green rich in magnesium, offering about 150 mg per cooked cup. | Kale: This superfood is also a good source, with approximately 30 mg per cup of raw kale. |
| Nuts and Seeds | Almonds: A handful of almonds (about 28 grams) contains roughly 80 mg of magnesium. | Pumpkin Seeds: These seeds are incredibly high in magnesium, with around 150 mg per 28-gram serving. | Cashews: About 30 grams of cashews provide 82 mg of magnesium. |
| Legumes | Black Beans: These legumes are rich in magnesium, with about 120 mg per cup. | Lentils: One cup of cooked lentils offers around 71 mg of magnesium. | Chickpeas: Also known as garbanzo beans, chickpeas contain approximately 79 mg per cup. |
| Whole Grains | Quinoa: This grain is not only high in protein but also in magnesium, providing about 118 mg per cup. | Brown Rice: A cup of cooked brown rice contains around 86 mg of magnesium. | Oats: Half a cup of dry oats has about 138 mg of magnesium. |
| Fish | Mackerel: This oily fish offers around 82 mg of magnesium per 85-gram serving. | Salmon: A common favourite, salmon provides about 26 mg per 85-gram serving. | Halibut: Another excellent choice, with approximately 91 mg per 85-gram serving. |
| Fruits | Bananas: Known for their potassium, bananas also contain magnesium, with about 32 mg per medium-sized banana. | Avocados: One whole avocado offers around 58 mg of magnesium. | Figs: Fresh figs provide about 13 mg of magnesium per medium-sized fruit. |
| Dark Chocolate | Dark chocolate (70-85% cocoa) contains about 64 mg of magnesium per 28 grams. |
Managing Cramps with Magnesium & Crampeze
While a magnesium-rich diet is essential, sometimes you might need a little extra help, especially if you suffer from chronic or intermittent cramps. This is where Crampeze comes in.
Crampeze offer an effective multi-combination treatment that targets major cramp causes, providing relief beyond magnesium alone. They contain magnesium and antispasmodic (cramp bark) to support cramp relief, along with Ginkgo Biloba to support blood circulation to the legs, hands, and feet. Crampeze is ideal for chronic cramp sufferers and can be used long-term.
For those experiencing intermittent or sports-related cramps, Crampeze Forte provides targeted, effective relief with a unique formulation that includes magnesium, antispasmodics (cramp bark and feverfew), and vitamins B5 and B3. It’s perfect for starting treatment and managing sports-related cramping.
Incorporating these foods into your diet and using Crampeze products can help you stay active and cramp-free, so you can continue feeling your best throughout the day and night.
