Magnesium is an essential element for the human body. A healthy adult's body has 25 grams of magnesium, with 50% to 60% of it in the bones and the rest in the soft tissues. Magnesium is necessary for hundreds of chemical processes in the body as well as optimal health.
While magnesium is found in many meals and plants, most individuals do not obtain the recommended daily dose of 400 mg.
The good news is that consuming foods strong in magnesium may easily satisfy one's daily requirements. Here is a list of ten typical foods that are high in magnesium and may help you satisfy your daily magnesium requirements.
Dark chocolate
Dark chocolate is both nutritious and tasty. It contains 64 mg of magnesium per 28-gram serving, which is 16% of the daily required consumption.
Dark chocolate is also rich in iron, copper, and manganese, as well as fibre, which nourishes the good bacteria in your stomach. It's also high in antioxidants, which protect the body from free radical damage.
Dark chocolate is beneficial to the heart and helps to keep harmful cholesterol from oxidising.
To get the most out of your chocolate, go for the 70% cocoa kind. It's much better if you can get a bigger percentage.
Avocado
Avocados are high in magnesium and healthful fats. One medium avocado has around 58 milligrammes of magnesium, which is 15% of the daily required amount.
Avocados are also high in potassium, B vitamins, and vitamin K, as well as monounsaturated fat, which is good for your heart.
These are a good source of fibre as well. Avocados have been shown in studies to lower inflammation, improve cholesterol levels, and help you feel full.
Nuts
Nuts are a nutritious and weight-loss-friendly food. Cashew and Brazil nuts are magnesium-rich nuts. Cashews include 82 mg of magnesium per serving (28 grammes), which is 20% of the daily required consumption.
When consumed as a snack, nuts are heart-healthy, anti-inflammatory, and may help you feel satiated.
The mineral selenium is abundant in Brazil nuts. Two Brazil nuts provide more than 100% of the daily required amount of the mineral.
Legumes
We eat legumes on a regular basis. Lentils, beans, chickpeas, peas, and soybeans are among them. All of these foods are very rich in magnesium. One cup of black beans, for example, has 120 milligrams of magnesium, which is 30% of the daily required consumption.
Legumes are rich in fibre and have a low glycemic index, which may help reduce cholesterol, improve blood sugar levels, and minimise heart disease risk.
Tofu
Because of its high protein content, tofu is a vegetarian staple. Soybean milk is pressed into soft white curds to make it. Tofu has 52 mg of magnesium per 100 grammes, which is 13% of the daily required amount.
One serving also contains 10 grammes of protein and 10% of the daily calcium, iron, manganese, and selenium requirements.
Tofu consumption protects the cells that line your arteries and lowers the chance of stomach cancer.
Seeds
Seeds are the newest superfoods on the market. Magnesium is found in flaxseeds, pumpkin seeds, and chia seeds. With 150 mg of magnesium per 28 gramme serving, they are a very rich source of magnesium. This amounts to 37% of the daily required amount.
Iron, monounsaturated fat, and omega-3 fatty acids are also abundant in these seeds. These are also high in antioxidants, fibre, and help to speed up your metabolism.
Flaxseeds may also help lower cholesterol and may even protect against breast cancer.
Grain (whole)
Foods high in whole grains are beneficial to our overall health. Whole grains foods are the first items advised on a weight-loss diet. Magnesium is abundant in whole-grain meals like buckwheat and quinoa.
The magnesium content of a 28-gram serving of dried buckwheat is 65 mg or 16% of the daily recommended consumption.
Consumption of whole grains has been found to lessen inflammation and the risk of heart disease.
Some fatty fish
Fish that are high in omega-3 fatty acids are very nutritious. Magnesium is abundant in fatty fish such as salmon, mackerel, and halibut. The magnesium content of 178 grammes of salmon is 53 mg, which is 13% of the daily required amount. There are also 39 grammes of high-quality protein in it.
Potassium, selenium, B vitamins, and other minerals are abundant in fish.
Bananas
Bananas are one of the most widely consumed fruits on the planet. These are rich in potassium, which has been linked to lower blood pressure and a decreased risk of heart disease.
Bananas are high in magnesium as well. A big banana has 37 milligrammes, or 9% of the daily required amount.
Bananas are also high in vitamin C, B6, manganese, and fibre. Because ripe bananas contain more sugar and carbohydrates than most other fruits, they are not recommended for diabetics.
Resistant starch, found in bananas, may help to decrease blood sugar levels, reduce inflammation, and enhance intestinal health.
Leafy greens
Leafy greens are high in magnesium and are incredibly beneficial. Kale, spinach, collard greens, turnip greens, and mustard greens are all good sources of calcium.
One cup of boiled spinach has 157 mg of magnesium or 39% of the daily required amount.
Several minerals, including iron, magnesium, and vitamins A, C, and K, are abundant in leafy greens.
These also include beneficial plant components that help protect cells from harm and may lower cancer risk.
