Foods Rich In Magnesium

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Magnesium is an extremely important element for maintaining good health and that is why the body needs about 400 milligrams of magnesium daily. Magnesium is the fourth largest in the body.

Above all, it is found in the teeth and bones, it is necessary to perform functions such as maintaining normal blood pressure, heart rate, metabolic rate, regulates blood sugar levels.

Lack of magnesium can lead to high blood pressure, osteoporosis, muscle cramps and insomnia. It directly affects the nervous system, strengthens memory and brain function. On cold days it is vital for the heart.

Hand tremors and muscle spasms may be due to lack of magnesium. It appears as a natural barrier against arrhythmias.

Check out magnesium-rich foods

1. Whole grains - Eating white flour, oat bran or barley is a great way to be get the right amount of magnesium. Use them in the preparation of katmi, cottage cheese pies, healthy pies, diet bread, meatballs.

2. Green leafy vegetables - Spinach and broccoli have high magnesium content. Excellent sources of vitamins, minerals and fiber, green leafy vegetables occupy a leading position in the list of foods rich in magnesium. Eat spinach, kale, green cabbage, etc. as often as possible. Just 100 grams of raw spinach provides you with up to 79 mg of magnesium, which is about 20% of the recommended daily allowance of magnesium. Include them in spinach, baked cabbage, lean cabbage, pork with cabbage.

3. Nuts - walnuts, almonds, cashews, Brazil nuts, pine nuts and peanuts. Prepare with them raw cakes, vegan desserts, pastries without baking.

4. Black and white beans, soybeans - They are all magnesium-rich foods. Eat more beans without meat, bean salad, beans in a pot.

5. Fish - has high values of the element, preferably fatter fish, which contain other important nutrients. Mackerel, salmon, coat and tuna are not only excellent sources of vitamin D and omega-3 fatty acids, but also minerals, especially magnesium. Nutritionists recommend that oily fish be included in the diet at least once a week due to its excellent nutritional properties. With great taste are mackerel in the oven, fish in sauce, baked fish in the oven.

6. Desserts - good news for fans of sweet temptations. It's not just spinach and beans rich in magnesium, but also almost all chocolate products. One of the healthiest desserts, dark chocolate is also an important source of magnesium. One serving (1-2 squares) provides 24% of the recommended daily dose of magnesium, along with a large amount of antioxidants with a role in reducing high blood pressure, improving blood circulation and maintaining good mood. About 100 grams of dark chocolate provide up to 327 mg of magnesium, which is 80% of daily intake. So prepare more often with dark chocolate homemade eclairs, chocolate cakes, chocolate muffins, pancakes with chocolate.

7. Fruits - Some fruits such as bananas, raisins, figs and apricots also rank in the leaves of foods rich in magnesium. Although they are known as the main sources of potassium, bananas also have other important mineral nutrients in their composition. The average banana contains about 32 mg of magnesium, while providing fiber and vitamin C. Valued for its high fiber content, dried fruits are also a healthy snack rich in magnesium (they contain 68 mg per 100 grams consumed). Other fruits that contain different amounts of magnesium are blueberries, strawberries, figs and grapefruit.

8. Spices - In addition to being a great way to add flavor to any dish, spices are also very good for health. Magnesium-rich spices are lemongrass, mint, paprika, parsley and basil. Season with them generously fish in Greek, fishpond, potatoes in Greek.

9. Cocoa - Cocoa and coffee are rich in magnesium. Tap water is also a source of magnesium for the body. For increased cocoa intake, eat brownies, cocoa cake, cracked cocoa cakes.

10. Seeds - Pumpkin seeds are high in magnesium, and a serving of 65 grams can provide you with the full daily dose of this mineral. Other fatty fruits of which you can take magnesium, are:

- almonds;

- sunflower seeds;

- Brazilian nuts;

- porridge;

- Pine nuts;

- flaxseed;

- pecans.

11. Peas - The fiber, vitamins, minerals and amino acids in peas are recommended by this food in any healthy diet, especially due to the high content of magnesium. To eat more peas, prepare pea plakia, lean casserole, pea cream soup.

12. Avocado - Avocados are among the foods with the highest nutritional value, especially because they contain healthy fats in generous amounts. The same exotic fruits are rich in multivitamins and chemical compounds that protect against disease.

If you add a slice of avocado to a healthy lunch sandwich, you will cover about 15% of the recommended daily allowance of magnesium. About 100 grams of avocado provides 29 mg of magnesium, and a whole fruit contains up to 58 mg of this mineral needed by the body.

13. Dairy products - an excellent source of magnesium are also skim milk products, such as yogurt. The magnesium in these foods is also a good addition to the optimal absorption of calcium contained in large amounts of dairy products. One serving of skim yogurt (100 grams) provides about 19 mg of magnesium. Other dairy products recommended as a rich source of this mineral are goat cheese, mozzarella and others.

14. Dried herbs - Dried herbs, such as coriander, dill, sage or basil, also supplement the daily intake of magnesium (by 70 mg per 10 grams).

Foods high in magnesium are an important part of a balanced diet.

This essential mineral is needed to maintain the body's muscular and nervous function, strengthen the immune system, regulate heart rate and strengthen bones.

As it is involved in over 300 biochemical reactions, magnesium deficiency leads to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis and stroke.

Supplement magnesium food sources for long-term health.

The role of magnesium in the body

Few people are aware of the central role that magnesium plays for health. It is an essential element for almost all bodily functions and tissues. It is responsible for the body's ability to defend itself, heart health and protection against the appearance of various types of cancer, which begin against the background of high levels of inflammation in the body.

A study from Harvard University found that sufficient daily intake of magnesium reduces the risk of developing diabetes by up to 33%. Other scientific studies attribute to this essential mineral the ability to prevent depression and migraines.

Magnesium is a cofactor in over 300 systems that regulate the body's biochemical reactions, such as protein synthesis, blood sugar control, blood pressure regulation and muscle and nerve function.

The whole magnesium is essential for energy production, oxidative phosphorylation and glycolysis. The same mineral plays a role in the transport of calcium and potassium ions to cell membranes, an important process for transmitting nerve impulses, muscle contractions and normal heart rhythm.

An adult's body contains about 25 grams of magnesium, of which 50% is distributed in the bones and the rest in the soft tissues.

Magnesium deficiency

Because it has such a complex role in the body and is involved in such a wide range of biochemical reactions, magnesium deficiency it can be felt in both mood and physical health. Symptoms of magnesium deficiency include:

- Fatigue, exhaustion, even if the patient gets enough rest, fainting;

- Anxiety, depression;

- Nervousness, irritability;

- Muscle spasms, tremor, headache;

- Palpitations, arrhythmia;

- High blood pressure;

- Difficulty breathing;

- Loss of appetite, nausea;

- Digestive disorders - diarrhea, constipation.