Magnesium is a mineral that
is extremely important.
It participates in hundreds of
chemical reactions in your body and aids in the maintenance of good health, but
many people do not meet the reference daily intake (RDI) of 400 mg.
However, you can easily meet your
daily needs by eating magnesium-rich foods.
Here are ten magnesium-rich foods
for you to try.
Dark chocolate is both healthy and
delicious.
It contains 64 mg of magnesium per
1-ounce (28-gram) serving, which is 16% of the RDI .
Dark chocolate is also high in
iron, copper, and manganese, as well as prebiotic fiber, which feeds your good
gut bacteria.
Furthermore, it is high in
antioxidants, which are beneficial to the body. These are nutrients that help to
neutralize free radicals, which are dangerous molecules that can harm your
cells and cause disease.
Dark chocolate is especially good
for your heart because it contains flavanols, which are powerful antioxidant
compounds that keep "bad" LDL cholesterol from oxidizing and adhering
to the cells lining your arteries.
To reap the
most benefits from dark chocolate, select a product that contains at least 70%
cocoa solids. A higher percentage is preferable.
Summary
A one-ounce
(28-gram) serving of dark chocolate contains 16% of the RDI for magnesium. It's
also good for your gut and heart health, and it are high in antioxidants.
2. Avocados
Avocado is a
high-nutritional-value fruit that is also a tasty source of magnesium. One
medium avocado contains 58 mg of magnesium, which accounts for 15% of the RDI.
Avocados are
also high in potassium, B vitamins, and vitamin K. And, unlike most fruits,
they are high in fat, particularly heart-healthy monounsaturated fat.
Avocados are
also high in fiber. In fact, 13 of the 17 grams of carbs in an avocado come
from fiber, making it very low in digestible carbs.
Avocado
consumption has been shown in studies to reduce inflammation, improve
cholesterol levels, and increase feelings of fullness after meals.
Summary
A medium
avocado contains 15% of the RDI for magnesium. Avocados reduce inflammation,
improve cholesterol levels, increase fullness, and contain a variety of other
nutrients.
3. Macadamia nuts
Nuts are
both nutritious and delicious.
Almonds,
cashews, and Brazil nuts are among the nuts with the highest magnesium content.
A 1-ounce
(28-gram) serving of cashews, for example, contains 82 mg of magnesium, or 20%
of the RDI.
Most nuts
are also high in fiber and monounsaturated fat, and they have been shown to
lower blood sugar and cholesterol levels in diabetics.
Brazil nuts
have high selenium content as well. In fact, just two Brazil nuts supply more
than 100% of the RDI for this mineral.
Furthermore,
nuts are anti-inflammatory, good for your heart, and can help you lose weight
if eaten as a snack.
Summary
Magnesium is
found in cashews, almonds, and Brazil nuts. Cashews contain 20% of the RDI in a
single serving.
4. Leguminosae
Lentils,
beans, chickpeas, peas, and soybeans are members of the legume family of
nutrient-dense plants.
They are
high in a variety of nutrients, including magnesium.
A 1-cup
serving of cooked black beans, for example, contains 120 mg of magnesium, which
is 30% of the RDI .
Legumes are
also high in potassium and iron, making them an excellent source of protein for
vegetarians.
Legumes,
which are high in fiber and have a low glycemic index (GI), may lower
cholesterol, improve blood sugar control, and reduce the risk of heart disease.
Natto, a
fermented soybean product, is regarded as an excellent source of vitamin K2,
which is essential for bone health.
Summary
Legumes are
high in magnesium. A 1-cup (170-gram) serving of black beans, for example,
contains 30% of the RDI.
Tofu
Because of
its high protein content, tofu is a staple food in vegetarian diets. It is also
known as bean curd and is made by pressing soybean milk into soft white curds.
A 3.5-ounce (100-gram) serving contains 53 mg of magnesium, which accounts for 13% of the RDI .
In addition,
one serving contains 10 grams of protein and 10% or more of the RDI for
calcium, iron, manganese, and selenium.
Furthermore,
some research suggests that eating tofu may protect the cells lining your
arteries and lower your risk of stomach cancer.
Summary
A serving of
tofu contains 13% of the RDI for magnesium. It's also high in protein and a
variety of other nutrients.
6. Seeds
Seeds are
extremely nutritious.
Many seeds,
including flax, pumpkin, and chia seeds, are high in magnesium.
Pumpkin
seeds are an especially good source, containing 150 mg in a 1-ounce (28-gram)
serving .
This equates
to a whopping 37% of the RDI.
Seeds are
also high in iron, monounsaturated fat, and omega-3 fatty acids.
They're also
extremely high in fiber. In fact, fiber accounts for nearly all of the carbs in
seeds.
They also
contain antioxidants, which protect your cells from potentially harmful free
radicals produced during metabolism.
Summary
Magnesium is
abundant in most seeds. A 1-ounce (28-gram) serving of pumpkin seeds contains
37 percent of the RDI.
7. Whole Grains
Grains
include wheat, oats, and barley, as well as pseudocereals like buckwheat and
quinoa.
Whole grains
are high in many nutrients, including magnesium.
A 1-ounce
(28-gram) serving of dry buckwheat contains 65 mg of magnesium, which is 16% of
the RDI.
Many whole
grains are also high in B vitamins, selenium, manganese, and fiber.
Whole grains
have been shown in controlled studies to reduce inflammation and reduce the
risk of heart disease.
Pseudocereals
such as buckwheat and quinoa contain more protein and antioxidants than
traditional grains such as corn and wheat.
They're also
gluten-free, so people with celiac disease or gluten sensitivity can enjoy them
as well.
Summary
Whole grains
are high in a variety of nutrients. A 1-ounce (28-gram) serving of dry
buckwheat contains 16% of the daily value for magnesium.
8. Some Fatty Fish
Fish,
especially fatty fish, is extremely nutritious.
Magnesium
levels are high in many fish, including salmon, mackerel, and halibut.
Half a
fillet (178 grams) of salmon contains 53 mg of magnesium, which is 13% of the
RDI .
It also
contains 39 grams of high-quality protein.
Furthermore,
fish is high in potassium, selenium, B vitamins, and other nutrients.
A high
intake of fatty fish has been linked to a lower risk of several chronic
diseases, particularly heart disease.
These
advantages have been attributed to the high levels of omega-3 fatty acids.
Summary
Fatty fish
is extremely nutritious and high in magnesium and other nutrients. Half a
fillet of salmon contains 13% of the RDI for magnesium.
9. Bananas
Bananas are one of the most popular fruits in the world.
They're best
known for their high potassium content, which can lower blood pressure and is
linked to a lower risk of heart disease.
However,
they are high in magnesium, with one large banana providing 37 mg, or 9% of the
RDI.
Bananas also
contain vitamin C, B6, manganese, and fiber.
Because ripe
bananas contain more sugar and carbs than most other fruits, they may not be
suitable for diabetics.
However,
resistant starch makes up a large portion of the carbs in unripe bananas and is
not digested or absorbed.
Resistant
starch has been shown to lower blood sugar levels, decrease inflammation, and
improve gut health.
Summary
Are a good
source of a variety of nutrients One large banana contains 9% of the RDI for
magnesium.
10. Leafy Greens
Leafy greens
are extremely nutritious, and many are high in magnesium.
Magnesium-rich
greens include kale, spinach, collard greens, turnip greens, and mustard
greens.
A 1-cup
serving of cooked spinach, for example, contains 157 mg of magnesium, or 39% of
the RDI .
Furthermore,
they are a good source of iron, manganese, and vitamins A, C, and K.
Leafy greens
also contain a variety of beneficial plant compounds that help protect your
cells from damage and may lower your risk of cancer.
Summary
Leafy greens
are high in a variety of nutrients, including magnesium. A 1-cup (180-gram)
serving of cooked spinach contains 39 percent of the RDI.
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In conclusion
Magnesium is
an important mineral that you may be deficient in.
Fortunately,
there are many delicious foods that will provide you with all of the magnesium
you require.
Eat a well-balanced diet and increase your intake of the foods listed above to keep your
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