Magnesium, a small but very important mineral for the body.

The importance of magnesium in the body

  1. Magnesium plays a role in over 300 processes in the body.
    • This means that magnesium is a mineral that is important for biochemical processes in the body, such as muscle function, nervous system function, and energy production.
  2. Helps reduce stress and calms the nervous system.
    • Magnesium helps regulate stress hormones (such as cortisol) and helps the body relax.
    • People who are deficient in magnesium often have problems with stress, insomnia, or anxiety.
  3. It is recommended to supplement with magnesium if the body does not receive enough.
    • Magnesium can be obtained from foods such as green leafy vegetables, nuts, avocados, and seeds.
    • If you do not get enough, you can use dietary supplements.
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Summary of key points

  • Magnesium is a mineral that is very important for the body.
  • Helps reduce stress, calms the nervous system.
  • Should be obtained from food or supplements if the body lacks

Thai fruits high in magnesium

Banana

All varieties of bananas (e.g. Kluai Nam Wa, Kluai Hom, Kluai Khai) are considered fruits that are high in magnesium, approximately 27 milligrams per 100 grams of banana flesh. In addition, bananas are also high in potassium, and traditional Thai medicine itself recommends eating bananas to help prevent cramps or muscle cramps, as the minerals magnesium and potassium in bananas help balance electrolytes in the body (e.g. it is recommended to eat bananas after exercising or before swimming to prevent cramps).

Guava

Guava is a local fruit that is easy to find. It is high in dietary fiber and vitamin C. It also provides about 22 milligrams of magnesium per 100 grams of fresh guava pulp. Eating guava as a snack or fruit after a meal will help increase magnesium and other minerals in the body very well.

Papaya

In addition to being high in beta-carotene and vitamin A, ripe papaya is also a source of magnesium. 100 grams of ripe papaya flesh provides about 21 milligrams of magnesium. Eating ripe papaya or making papaya salad from unripe papaya is another way to add fiber and magnesium to your meal.

Other fruits

Other fruits Other Thai and tropical fruits that are high in magnesium include oranges and cantaloupe, which are also classified as cramp-fighting fruits by Thai traditional medicine (although magnesium per unit weight is not as high as bananas or avocados, it has a variety of minerals). Berries, which are now grown in Thailand (such as strawberries, raspberries, and blackberries), also have a fair amount of magnesium, around 20–22 mg/100 g. Pineapple is also high in magnesium and manganese among tropical fruits (100 ml of pineapple juice provides around 114 mg of magnesium according to the Nutrition Facts database).

Thai vegetables and herbs high in magnesium

Dark green leafy vegetables

Green leafy vegetables are considered an excellent source of magnesium that can be found in daily life. Many green leafy vegetables in Thailand are rich in magnesium, such as spinach/Chinese cabbage, kale, kale, broccoli, and morning glory. For example, 225 grams of cooked Chinese cabbage contains about 157 milligrams of magnesium (almost half of the daily requirement). This shows that eating green leafy vegetables in each meal will help increase magnesium significantly. Even though 100 grams of kale and broccoli contain about 20–30 milligrams of magnesium, they are usually eaten in large quantities in one meal, resulting in a significant amount of total magnesium. Local vegetables such as morning glory, which are popularly boiled with chili paste or boiled in a clear soup, are also examples of Thai green leafy vegetables that can help increase magnesium and calcium in the body.

Other local vegetables and herbs

Many local Thai vegetables are high in magnesium, no less than western vegetables. Prominent examples include neem (leaves and young shoots) which Thais like to eat with sweet fish sauce or as a winter dish, containing approximately 118 mg of magnesium per 100 grams; sataw (sataw fruit or elephant tongue, a local vegetable from the South) containing approximately 111 mg of magnesium/100 grams; and moringa leaves (leaves of the moringa tree, commonly used in curry or steamed curry) containing approximately 93 mg of magnesium/100 grams (in steamed moringa leaves). Furthermore, the shoots of ivy gourd (western morning glory shoots) were recorded to contain the highest levels of magnesium among leafy vegetables (approximately 29 mg/100 grams), which is consistent with research by the Ministry of Public Health, which found that vegetables such as moringa shoots and broccoli contained the highest amounts of magnesium among the vegetables analyzed in the study.

Nuts, grains and seeds

Although the topic of the question focuses on vegetables and fruits, another group of foods that Thais consume and are high in magnesium are legumes, seeds, and whole grains, such as soybeans, peanuts, pumpkin seeds, sesame seeds, brown rice, and whole wheat. All of these are very high in magnesium when compared to 100 grams of food (100 grams of dried pumpkin seeds contain ~380 mg of magnesium, while 100 grams of raw sesame seeds contain ~299 mg). Sprinkling sesame seeds on food or eating whole grains regularly can also help to increase magnesium.

Traditional Thai medical perspectives and recommendations for increasing magnesium

Preventing cramps and maintaining the balance of elements in the body – Traditional Thai medicine considers cramps (muscle contractions) to be a health problem caused by an imbalance of elements or minerals in the body, especially during the hot season when there is a lot of sweating. The Department of Traditional Thai Medicine recommends that people consume vegetables and fruits that are high in potassium and magnesium to prevent cramps and maintain these balances, such as bananas, plantains, egg bananas, oranges, tomatoes, cantaloupe, and various green leafy vegetables every day. These fruits are considered “herbs” that are close to the body in the view of traditional Thai medicine that help replenish minerals in the body very well. It is recommended to eat them regularly during hot weather or after exertion to prevent cramps and mineral deficiency.

Utilization of herbs in Thai cuisine

Traditional Thai food is known for using a variety of herbs and vegetables, which not only provide medicinal properties but also increase nutritional value. Many herbs that Thai people eat as vegetables contain a lot of magnesium. For example, bean sprouts and lotus roots (lotus heads) are considered “superfoods” rich in magnesium, calcium, and potassium, as well as other vitamins and minerals. Eating curry or Pad Thai with raw bean sprouts, as well as desserts or herbal drinks that include lotus roots, are another way to get magnesium according to traditional Thai culinary wisdom. • Thai herbal drinks and recipes – In traditional Thai medicine, many herbal plants are used to make health-boosting beverages, which often provide medicinal properties along with vitamins and minerals, such as pandan leaf water, which Thais like to drink to feel refreshed, reduce blood pressure, and nourish the heart. According to recipes, pandan leaves also contain many minerals, including magnesium, zinc, copper, various B vitamins, and potassium. Drinking herbal drinks such as pandan leaf water, bael fruit water, or unsweetened chrysanthemum water instead of soft drinks is a way that is consistent with the principles of traditional Thai medicine to enhance health by receiving minerals and vitamins from nature.

Many types of green leafy vegetables and Thai fruits are excellent sources of magnesium that can be eaten regularly to promote good health. Magnesium is essential for the functioning of muscles, nerves, and bones. Getting enough magnesium from a variety of foods (including vegetables, fruits, nuts, grains, and herbs) can help prevent magnesium deficiency and other health problems such as cramps, fatigue, or osteoporosis. According to traditional Thai medicine, choosing to eat seasonal foods that include local herbs and vegetables in the menu will help the body receive both medicinal properties and complete minerals and vitamins, resulting in overall stronger and more balanced health.