2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Magnesium is an extremely important mineral and helps maintain good health, but many people fail to reach the recommended daily intake of 400 mg of magnesium.
Fortunately, there are many delicious foods that will provide you with the amount you need.
Browse the list of 10 healthy, magnesium-rich foodsto include in your menu:
1. Natural (dark) chocolate
Dark chocolate is as healthy as it is delicious. It is high in iron, copper, manganese and antioxidants. It is also useful for the condition of the intestinal flora and the cardiovascular system.
28 g of dark chocolate provides 16% of the recommended daily intake of magnesium. To get the most out of the benefits of dark chocolate, choose a product that contains at least 70% cocoa.
2. Avocado
Avocado is an incredibly delicious food and fruit source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of the recommended daily intake. Avocados are also high in potassium, vitamin B, vitamin K, monounsaturated fats and fiber. Studies show that avocados can reduce inflammation, improve cholesterol levels and increase the feeling of satiety after eating.
3. Nuts
Nuts are a delicious and filling food. Those with a high magnesium content are: almonds, cashews and Brazil nuts.
28 g of cashews contain 82 mg of magnesium or 20% of the recommended daily intake.
Nuts are a good source of fiber and monounsaturated fats. They improve blood sugar and cholesterol levels in people with diabetes. Brazil nuts are extremely high in selenium. Just two Brazil nuts provide more than 100% of the recommended daily intake of magnesium. In addition, nuts have anti-inflammatory properties and are good for heart health.
4. Legumes
Magnesium-rich legumes are lentils, beans, chickpeas, peas and soybeans.
170 g of cooked black beans contain an impressive 120 mg of magnesium, which is 30% of the recommended daily intake.
Legumes have a large amount of potassium and iron. They are a major source of protein for vegetarians. Because legumes are high in fiber and have a low glycemic index (GI), they can lower cholesterol, improve blood sugar levels and reduce the risk of cardiovascular disease.
5. Tofu
Tofu is a staple food in the vegetarian diet due to its high protein content.
100 g of tofu has 53 mg of magnesium, which is 13% of the recommended daily intake.
Tofu is a source of calcium, iron, manganese and selenium. In addition, some studies show that eating tofu can protect the cells lining the arteries and reduce the risk of stomach cancer.
6. Seeds
Most seeds are rich in magnesium and are extremely healthy. Flaxseed, pumpkin seeds and chia seeds are some of them.
28 g of pumpkin seeds contain 150 mg of magnesium or 37% of the recommended daily intake.
The seeds are high in iron, monounsaturated fats, omega-3 fatty acids, fiber and antioxidants. Flaxseed lowers cholesterol and the risk of breast cancer.
7. Whole grains
Cereals include wheat, oats and barley, as well as false plants such as buckwheat and quinoa. They are excellent sources of many nutrients, including magnesium, B vitamins, selenium, manganese and fiber.
28 g of buckwheat contains 65 mg of magnesium, which is 16% of the recommended daily intake.
Studies have found that whole grains reduce inflammation and the risk of cardiovascular disease. Buckwheat and quinoa are higher in protein and antioxidants than traditional cereals such as corn and wheat.
8. Some oilier types of fish
Oily fish is extremely nutritious. It is a great source of magnesium and other nutrients such as potassium, selenium and B vitamins. Salmon, mackerel and halibut (flounder) are high in magnesium.
178 g of salmon fillet contains 53 mg of magnesium, which is 13% of the recommended daily intake.
Eating oily fish reduces the risk of several chronic diseases, especially cardiovascular disease, which is due to the high amounts of omega-3 fatty acids.
9. Bananas
Bananas are high in potassium, which can lower blood pressure and reduce the risk of cardiovascular disease. They are also rich in magnesium.
One large banana contains 37 mg, or 9% of the recommended daily intake of magnesium.
Bananas are a good source of vitamin C, vitamin B6, manganese and fiber.
Ripe bananas have higher amounts of sugar and carbohydrates, so they are not suitable for people with diabetes. However, most of the carbohydrates in green bananas are persistent starch, which can lower blood sugar levels, reduce inflammation and improve the health of the intestinal flora.
10. Leafy vegetables
Leafy vegetables are extremely healthy and are plentiful a good source of magnesium. Vegetables high in magnesium include cabbage, spinach, green cabbage, turnips and Sarep mustard.
180 g of cooked spinach has 157 mg of magnesium or 39% of the recommended daily intake.
Leafy vegetables are an excellent source of iron, manganese and vitamins A, C and K. They help protect cells from damage and reduce the risk of cancer. Remember that with a well-balanced diet and increased intake of the foods listed above, you will maintain health and satisfy your hunger!
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