Are you taking enough magnesium in your diet lately? If not, then start adding the magnesium-rich foods to your diet right away.
Magnesium is a tremendously vital mineral that our body needs.
Hundreds of chemical reactions in the body run with this imperative macronutrient to maintain optimal health.
12 Foods Rich In Magnesium That You Should Include In Your Diet
Seeds have many health benefits; that is why people love to incorporate them into their diets. Seeds like PUMPKIN, CHIA, FLAXSEEDS have enormous amounts of magnesium in them.
Talking about Pumpkin seeds, they are the best source of magnesium, having 150 mg. Also, they are rich in IRON, OMEGA-3 FATTY ACIDS, and MONOSATURATED FATTY ACIDS. They have a rich amount of FIBER that promotes digestion and is suitable for gut health.
Seeds are rich in ANTIOXIDANTS. These are the elements that protect our cells from the free radicals formed during metabolism. The free radicals are very baleful when not eliminated from the body.
Flaxseeds are known to reduce cholesterol and provide benefits against breast and other cancer types.
Nutritious, tasty yet crunchy, nuts are rich in magnesium. 1oz OF MAGNESIUM CONTAINS 85 mg OF MAGNESIUM. ALMONDS, CASHEWS, BRAZIL NUTS are categorized as nuts.
They are a substantial source of fiber and monosaturated fat. Both of these improve cholesterol and blood sugar levels in diabetic patients.
Nuts, especially brazil nuts, are rich in selenium. ONLY TWO BRAZIL NUTS GIVE MORE THAN 100% OF MAGNESIUM.
Furthermore, nuts are anti-inflammatory and extraordinarily advantageous for heart health. They also reduce hunger when eaten as a snack.
#3. Leafy green veggies
We are well aware that green vegetables are an excellent source of magnesium. Kale, spinach, collard greens, turnips, and mustard green are excellent source of magnesium.
A SINGLE CUP OF SPINACH HAS ABOUT 157mg OF MAGNESIUM. They also have many nutrients such as IRON, MAGNESIUM, and other ESSENTIAL VITAMINS LIKE A, K, and C.
They are rich in other antioxidants as well. These compounds protect our cells from damage and improve our bodies ‘ immunity as well.
Some green veggies are known to reduce the risk of cancer.
#4. Dark Chocolate
Not only does dark chocolate is healthy, but it also tastes heavenly. It has a great deal of magnesium. ABOUT 1oz OF DARK CHOCOLATE CONTAINS 64mg OF MAGNESIUM.
Dark chocolate is high in COPPER, MANGANESE, PREBIOTIC FIBER, and IRON. All of these essential nutrients promote your gut’s health as the good gut bacteria feeds on it.
Also, it is laden with valuable antioxidants that neutralize free radicals. These free radicals are hazardous as they damage your cells and eventually cause diseases.
Other benefits of dark chocolate are that it improves heart health as it consists of flavanols. The flavanols are antioxidant compounds that prevent Bad Cholesterol from oxidising and protruding to the cells which line the arteries. To get the darkest chocolate, try opting for the product with about 70% COCOA in it. You can also go for higher percentages.
#5. Whole Grains
Wheat, Barley, and oats fall under whole grain. Some pseudocereals like buckwheat and quinoa are also a part of whole grains.
Whole grain is an excellent source of many nutrients, like magnesium.1oz OF WHOLE-GRAIN CONTAINS ABOUT 65mg OF MAGNESIUM.
They are also abundant in
Studies have revealed that whole grains lessen inflammation and reduce the chances of heart disease.
The pseudocereals have more protein and antioxidant than traditional cereals.
The good thing about wheat grains is that it is best for people who have Celiac disease or have gluten sensitivity, as they are gluten-free.
Bananas are the most famous fruit across the globe. They have a high proportion of potassium that helps lower blood pressure, thus reducing the risk of heart disease.
Along with that, they are also enriched with MAGNESIUM, VITAMIN C, B6, MANGANESE, AND SOLUBLE FIBER. They are also rich in carbohydrates and sugar and not suitable for diabetic people.
A great deal of unripe bananas is resilient starch; that’s why it doesn’t get digested and absorbed quickly. The impervious starch also lowers blood sugar and lessens inflammation along with enhancing gut health.
Legumes consist of lentils, beans, peas, soybeans, and chickpeas. They have a great deal of many essential minerals, including magnesium.
ONLY A SINGLE CUP OF BEANS CONTAINS ABOUT 120mg, WHICH IS GOOD ENOUGH TO COMPLETE OUR DAILY NUTRITIONAL NEEDS.
They are rich in IRON and POTASSIUM, making them the best protein source for vegans and vegetarians.
Moreover, they are an abundant source of fiber. They lessen cholesterol, blood sugar levels, and reduce the risk of heart diseases. NATO is a fermented soybean that is an excellent source of VITAMIN K2, which plays a vital role in bone health.
#8. Fatty Fish
We know how nutritious fishes are. They are high in magnesium.
HALF FILLET OF SALMON CONTAINS 53mg OF MAGNESIUM. Good enough for your daily omega-three fatty acid need.
Alongside magnesium, fishes have an enormous amount of protein, which is 39mg.
Moreover, POTASSIUM, SELENIUM, and B VITAMINS are also present. Studies have shown that fatty fish decreases the risk of chronic and lethal disease like heart disease. This is due to high amounts of OMEGA-3 FATTY ACIDS in it.
Avocadoes have a creamy, buttery texture and flavor. They are tremendously nutritious and are an incredible source of magnesium.
A MEDIUM AVOCADO CONTAINS ABOUT 58mg OF MAGNESIUM.
Alongside this, they are rich in B VITAMINS, VITAMIN K, and POTASSIUM.
Unlike other fruits, they are rich in fat, especially monosaturated fat, which is good for a healthier heart.
Avocados are a good source of FIBER also.
The vegan’s bean curd. Tofu is usually a vegan or vegetarian diet. It has high in protein. Tofu is made by pressing the soybean milk into soft white curd. It has a fair amount of magnesium in it.
ABOUT 3.7oz OF TOFU HAS 53mg of MAGNESIUM. A single serving has about 10% of calcium, iron, protein, selenium, and manganese. Scientists believe that eating tofu may defend the cells that line your arteries and reduce stomach cancer risk.
Another excellent yet affordable source of magnesium is low-fat yogurt. ABOUT 32mg OF MAGNESIUM IS PRESENT IN A 6oz CONTAINER OF THIS YOGURT.
It has an enormous amount of protein as well. Studies have shown that high protein meals promote satiety and allow you to eat fewer calories and reduce weight.
The way to enjoy this magnesium-enriched food is to add some fiber-filled fruit to them.
Figs are eaten in both dried and fresh forms. But usually, it is recommended to eat dried figs. This is because dried figs not only provide a pleasant texture and sweet flavor but also, they have a fair amount of other essential nutrients as well.
They are not just tasty snacks but have a high nutritional profile as well.
ABOUT 100mg OF DRIED FIGS HAVE ABOUT 68mg OF CALCIUM, VITAMIN K, B6, CALCIUM, POTASSIUM, AND MANGANESE.