Since nutrients such as magnesium are extremely important for the body, certain magnesium-rich foods could potentially be harmful when consumedCounteract nutrient deficiencies. Many people do not reach the recommended daily dose of 400 mg, although magnesium controls numerous processes in maintaining health. However, you can easily meet your daily needs by consuming healthy products high in magnesium. So here are 10 natural foods for magnesium deficiency that are suitable for regular consumption.
It is very important to know which foods are rich in magnesium. This is an essential mineral that you may not be getting enough of. Luckily, many delicious natural products provide you with all the magnesium your body needs for the day. Pay attention to onebalanced dietand increase your intake of the foods listed below for magnesium deficiency. This way, you can maintain robust health and significantly improve your general condition.
Why dark chocolate contains magnesium
For many people, dark chocolate can be as healthy as it is delicious. This is very rich in magnesium, with 64 mg in a serving of approximately 3o grams. This is 16% of the recommended daily amount. Dark chocolate is also a rich source of iron, copper and manganese. It also containsprebiotic fiber, which feed many benign and healthy intestinal bacteria in the microbiome. In addition, the high content of cocoa provides useful antioxidants. These are nutrients that neutralize free radicals and harmful molecules that can attack your cells and lead to disease. Dark chocolate is also particularly beneficial for heart health because it contains flavonols, which are powerful antioxidant compounds. Accordingly, they prevent “bad” LDL cholesterol from oxidizing and sticking to the cells lining your arteries. To get the most out of dark chocolate's benefits, choose a product that contains at least 70% cocoa. A higher percentage would be even better.
Consume magnesium-rich foods such as avocado
Avocado is an incredibly nutritious natural product and a tasty source of magnesium. One medium-sized fruit provides 58 mg of magnesium, which can meet 15% of the recommended daily requirement. Avocados are also rich in potassium, B vitamins and vitamin K. Unlike most fruits, they are also rich in fat, especially heart-healthy, monounsaturated fatty acids. In addition, avocados are an excellent source of fiber. In fact, 13 of the 17 grams of carbohydrates in an avocado come from fiber, making it very low in digestible carbohydrates. Studies have shown that theConsumption of avocadosReduce inflammation, improve cholesterol levels and increase satiety after meals.
Which nuts contain the most magnesium?
Many varieties of nuts are nutritious and tasty. However, the types of nuts that are particularly rich in magnesium include almonds, cashews and Brazil nuts. For example, a 30-gram serving of cashews contains approximately 80 mg of magnesium, or 20% of the recommended daily amount. Most nuts are also a good source of fiber and easyunsaturated fatty acidsand have been proven to improve blood sugar and cholesterol levels in diabetics. Brazil nuts are also extremely rich in selenium. In fact, just two Brazil nuts provide more than 100% of the daily intake for this mineral. Additionally, nuts are anti-inflammatory, good for heart health, and can reduce appetite when eaten as a snack.
Why you should choose legumes as a source of magnesium
Legumes are a family of nutrient-rich plants that include, for example, lentils, beans, chickpeas, peas and soybeans. They are very rich in many different nutrients, including magnesium. For example, one cup of cooked black beans contains an impressive 120 mg of the mineral, which makes up 30% of the recommended daily intake. In addition, legumes are rich in potassium and iron, which makes them importantProtein source for vegetariansor vegan. Because such magnesium-rich foods are also high in fiber and have a low glycemic index, they can lower cholesterol, improve blood sugar control, and reduce the risk of heart disease. For example, a fermented soybean product called natto is considered an excellent source of vitamin K2, which is important for bone health.
How you can eat tofu as a source of magnesium
Tofu is a staple in the vegetarian diet due to its high protein content. The product is made by pressing soy milk into soft white curd and is known worldwide by its name. A portion of approximately 100 grams contains 53 mg of magnesium, which would cover 13% of the daily requirement. In addition, one serving provides 10 grams of protein and therefore 10% or more of the recommended daily amount of calcium, iron, manganese and selenium. Some studies suggest the health benefits of tofu. Research shows that eating tofu protects the cells that line your arteries as well as reducing the risk of stomach cancer.
Consume nutritious seeds as magnesium-rich foods
There is no doubt that seeds could be incredibly healthy for the body. Many of them, including flax, pumpkin andhealthy chia seeds, contain high amounts of magnesium. However, pumpkin seeds are a particularly good source of the nutrient, with 150 mg in an approximately 30 gram serving, which is a whopping 37% of the daily intake. Seeds are also rich in iron, monounsaturated fatty acids and omega-3 fatty acids, as well as extremely high in fiber. In fact, almost all of the carbohydrates in seeds come from fiber. They also contain antioxidants that protect your cells from harmful free radicals that arise during metabolism. Flaxseed has also been shown by researchers to lower cholesterol and may have anti-breast cancer benefits.
Benefit from the magnesium in cereals and whole grains
The most common grains include wheat, oats and barley, as well as pseudograins such as buckwheat and quinoa. Such whole grain products are also excellent sources of many nutrients, including magnesium. A 30 gram serving of dry buckwheat contains 65 mg of magnesium, which is 16% of the recommended daily amount. Many whole grain products are also rich in B vitamins, selenium, manganese and fiber. In controlled studies it has been shown thatWhole grain products reduce the risk of heart attackand prevent inflammation. Pseudograins like buckwheat and quinoa contain even more proteins and antioxidants than traditional grains like corn and wheat. They are also gluten-free, making them suitable for people with celiac disease or gluten sensitivity.
Oily fish can provide magnesium
Fish, and especially fatty fish, is also incredibly nutritious. Many types of fish are rich in magnesium, including salmon, mackerel and halibut. Half a salmon fillet (approx. 180 grams) contains 53 mg of magnesium, which could cover 13% of your daily requirement. One piece like this also provides the body with an impressive 39 grams of high-quality protein. Fish is also rich in potassium, selenium, B vitamins and various other nutrients. High consumption of fatty fish has been linked to a reduced risk of several chronic diseases, particularly heart disease.
How you can get magnesium for the body through bananas
Bananas are one of the most popular fruits in the world. They are best known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease. However, the popular fruit variety is also an excellent source of magnesium. One large banana contains 37 mg or 9% of the recommended daily amount. Bananas also provide the body with vitamin C, vitamin B6, manganese and fiber. However, ripe bananas also contain more sugar than most other fruits, which may not make them recommended for people with diabetes. However, a large proportion of the carbohydrates in unripe bananas areresistant starch, which is not digested and absorbed. Accordingly, resistant starch can lower high blood sugar levels, reduce inflammation and improve gut health.
Consume magnesium-rich foods such as leafy greens
Leafy greens are extremely healthy, with many plant varieties loaded with magnesium. Green vegetables with significant amounts of magnesium include kale, spinach, collards, kohlrabi and mustard greens. For example, one cup of cooked spinach contains 157 mg of magnesium, or 39% of the recommended daily amount. Additionally, green leafy vegetables are an excellent source of several nutrients, including iron, manganese, and vitamins A, C, and K. Leafy vegetables also contain many beneficial plant compounds that can protect your cells from damage and reduce the risk of cancer.
