Magnesium a mineral that plays a big role in making your body work right. there are many foods rich in magnesium. More than 300 chemical reactions inside you depend upon the mineral.
Magnesium helps to maintain the proper levels of other minerals such as calcium, potassium, and zinc. Your heart, muscles, and kidneys all need magnesium to figure properly. The mineral also helps build teeth and bones.
Without it, your muscles can’t move the way they’re alleged to. Your nerves won’t send and receive messages. Magnesium also keeps your cardiac rhythm steady, blood glucose levels balanced, and your joint cartilage healthy. It helps your body make protein, bone, and DNA. In this article, we will discuss which foods are rich in magnesium?
When you should not take magnesium supplements?
Don’t take a magnesium supplements if you’ve got certain conditions, such as:
If you get too much magnesium from food, your kidneys will remove it through your urine. Your kidneys will also balance out your magnesium levels if you don’t get enough of it for a little while.
Certain conditions like Crohn’s disease, celiac disease, type 2 diabetes, alcoholism, and chronic diarrhea can give your body a long-term shortage of magnesium. Common symptoms include loss of appetite, nausea, vomiting, and fatigue.
Magnesium supplements are available over-the-counter at most supermarkets and pharmacies, but experts say it is preferable to eat whole foods containing magnesium naturally to prevent a magnesium deficiency. While about 30 to 40 percent of the dietary magnesium consumed is typically absorbed by your body, low intakes or extreme losses of magnesium due to health conditions, alcoholism, or some medication use may lead to a magnesium deficiency.
Foods that are High in magnesium
1. Green leafy vegetables
Magnesium-rich foods include dark leafy greens, which play the role of the ultimate superfood, offering up crucial vitamins and minerals as well as a host of health benefits. Choose raw or cooked magnesium greens such as baby spinach, collard greens, kale, or Swiss chard. You can avoid a magnesium deficiency by stocking your body with dark leafy greens for only a few calories.
Dark, leafy greens are rich with nutrients, and spinach is not any exception.
One cup of boiled spinach has 157 mg of magnesium.
Quinoa is prepared and eaten in a way that’s similar to rice. It’s known for its many health benefits, including a high protein and mineral content.
3. Almonds, Cashews, and Peanuts
Not only are almonds, cashews, and peanuts a healthy snack, but they’re also packed with magnesium.
These toasted nuts are often added to a spread of dishes for extra texture and flavor.
4. Dark Chocolate
Dark chocolate is high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria
Dark chocolate has 64 mg of magnesium during a 1 oz serving and one square is loaded with antioxidants which is great for heart health. Choose a dark chocolate with 70% cocoa solids.Dark chocolate is especially beneficial for heart health, as it contains flavanols, which are powerful antioxidant compounds that prevent “bad” LDL cholesterol from oxidizing and sticking to the cells lining your arteries
Edamame are soy beans still in the pods.
They’re usually steamed or boiled and can be eaten plain or added to a dish.
Half a cup of shelled, cooked edamame beans have 50 mg of magnesium.
Avocados are also high in potassium, B vitamins and vitamin K. And unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat.
Avocados have 58 mg of magnesium per fruit which is 16% of your needs for the day, and they also contain healthy fats (which are good for heart and brain health).
Avocados are high in B vitamins and vitamin K, and have more potassium than bananas.
Tofu is an excellent meat substitute, whether you’re a vegetarian or just looking to switch things up a bit.Tofu is a staple food in vegetarian diets due to its high protein content. Made by pressing soybean milk into soft white curds, it’s also known as bean curd.Additionally, some studies suggest that eating tofu may protect the cells lining your arteries and reduce your risk of stomach cancer
8. Cultured yogurt
Cultured yogurt is a nutrient-rich food that has 30 mg of magnesium per cup and is a great source of protein. Not to mention it contains omega-3 fatty acids, many vitamins and minerals, and gut-healthy probiotics.
9. Whole grains
Most whole grains are a good source of magnesium, but whole wheat flour wins with 160 mg per cup. Use whole wheat instead of white flour for baking, and buy whole wheat bread at the store.
especially fatty fish, is incredibly nutritious.In addition, fish is rich in potassium, selenium, B vitamins and various other nutrients.
A high intake of fatty fish has been linked to a decreased risk of several chronic diseases, particularly heart condition.
Bananas could also be better known for being rich in heart-healthy and bone-strengthening potassium, but a medium-size banana also provides 32 mg of magnesium, along side vitamin C and fiber. At only about 100 calories, this is often a foolproof high-magnesium food to enter your bag for a transportable breakfast or a simple on-the-go snack. Of course, many other magnesium-rich fruits are often added to your diet, including strawberries, blackberries, grapefruit, tangerines, and figs.
12. Low fat yoghurt
Nonfat or low-fat yogurt may be a great source of magnesium: Expect roughly 32 mg (7.6 percent DV) in only one 6oz container, consistent with the USDA. Yogurt is additionally high in protein (9.7 g for 19.4 percent of the DV). Past research suggests that high-protein meals can make you feel fuller longer, which may help you eat fewer calories overall, ultimately leading to weight loss. Pair yogurt with a fiber-rich fruit for a simple, healthy breakfast.
Magnesium is an important mineral that you may not be getting enough of. Thankfully, many delicious foods will give you all the magnesium you need. Make sure to eat a diet and up your intake of the foods listed above to stay your health robust and your body satisfied.