Eight foods that are rich in magnesium

These are the greatest meals rich in magnesium and will support a healthy brain and body.

Both seeds and nuts.

Because magnesium plays such a crucial role in so many of the body's processes, ensuring that our diets contain a wide variety of foods high in magnesium is essential for ensuring that we consume enough of the mineral. Magnesium is essential for converting the energy found in our meals into a form that our bodies can utilize as a fuel source. We do indeed have some magnesium stored in our skeletons. Still, we must ensure that this supply is continually replenished as it is used up.

Men should consume between 400 and 420 milligrams of magnesium daily, while women should consume between 310 and 320 milligrams. However, pregnant women require a slightly higher consumption. Most of us get enough magnesium from our diets by consuming magnesium-rich foods. Still, certain health conditions can cause nutrient malabsorption, meaning magnesium supplements may be necessary for some people. Most of us get enough magnesium from our diets by consuming magnesium-rich foods.

The following is a list of foods that are high in magnesium and would be beneficial to include in your diet.

1. Nuts

Magnesium is one of the many minerals found in abundance in nuts, making nuts an excellent food source. Because of this, they are an excellent choice for a snack that will help your body. The magnesium boost is something your body will appreciate, whether you get it through eating raw nuts or nut butter made from nuts.

*Cashews have 292 milligrams of sodium per 100 grams.
* Almond butter has 270 milligrams per 100 grams.
* Pistachios have 121 milligrams per 100 grams.

2. Seeds

Seeds, like nuts, are an excellent source of plant-based protein and vitamins and minerals, all of which are essential for maintaining healthy bodily functions. Instead of purchasing roasted and salted seeds from the store, you should consider roasting your seeds at home for a healthier and more cost-effective alternative to munching on seeds that have already been roasted and salted. You may also sprinkle them on salads and oatmeal, or you might try your hand at making your chia pudding.

* 351mg per 100g sesame seeds
* 335mg per 100g chia seeds
* 129mg per 100g sunflower seeds

3. Green leafy vegetables

Many dishes benefit from the use of leafy greens as a component. You may wilt them down and season them as a side dish, eat them raw as a base for salads, or even crisp them up in the oven as a nutritious alternative to potato chips. All three of these preparation methods can be used interchangeably. Regarding the amount of magnesium they contain, not all dark leafy greens are made equal. The magnesium level of dark leafy greens is significantly higher than that of lighter greens like lettuce.

* Spinach contains 79mg per 100g
* Beet leaves contain 70mg per 100g
* Kale contains 47mg per 100g.

4. Legumes

In addition to being an excellent source of magnesium and a variety of other vitamins and minerals, legumes are also a rich source of protein derived from plants. You may give soups and stews a heartier boost by adding beans, canned or dried, either by themselves or in combination with soy-based products such as tofu. Soy-based products are derived from soybeans and include tofu.

* Black beans contain 180mg per 100g
* Red kidney beans contain 164mg per 100g
* Edamame beans contain 65mg per 100g

5. Grains

According to the USDA's dietary guidelines for the years 2020–2025 (opens in a new tab), it is recommended that you center your meals around starchy carbs, such as whole-grain pasta, rice, or bread. Because refined white grains remove a portion of the grain during the refining process, whole grains retain the entirety of the unprocessed kernel, making them an excellent source of dietary fiber known as dietary fiber. As a consequence of this, they typically have a magnesium content that is greater than that of their refined equivalents. For a higher magnesium content breakfast, try replacing your white toast with some whole-grain toast and spreading it with nut butter.

* Rye bread has 40 milligrams of sodium per 100 grams
* whole-grain bread has 76.6 milligrams
* brown rice has 39 milligrams.

6. Oily fish

In addition to being rich in vitamins and minerals like magnesium, oily fish is also a good source of polyunsaturated fatty acids, which are also abundant in fish. Like magnesium, these fatty acids are necessary for a wide variety of processes that take place in the brain. Therefore, if you want a happy and healthy brain, you should strive to consume at least two servings of fatty fish every week.

* Salmon: 95mg/100g
* Herring: 46mg/100g
* Sardines: 39mg/100g

7. Dark Chocolate (Unsweetened)

If you're looking for a good source of magnesium, look no further than dark chocolate; the darker the chocolate, the more magnesium it will have. Cocoa beans are the seeds of the Theobroma cacao tree, despite their name, which is a bit of a misnomer because cocoa beans are neither a bean nor a legume. If you want a treat or breakfast rich in magnesium yet still tastes great, try adding some dark chocolate to your chia pudding.

* 45-50 percent cocoa solids-146mg per 100g
* 60-69 percent cocoa solids-176mg per 100g
* 70-85 percent cocoa solids-225mg per 100g

8. Avocados

Magnesium is found in avocados at a rate of 29 milligrams per 100 grams, with the typical avocado weighing about 170 grams. Avocados are an excellent source of monounsaturated and polyunsaturated fats, both of which are beneficial to the proper functioning of the brain. Because avocado has a flavor best described as "neutral," this fruit is excellent for adding to salads, mashed and spreading on toast, or even tossing into cold pasta dishes to provide some texture.

Extra considerations

According to Cristy Dean, a registered dietitian and the owner of Fettle and Bloom Nutrition (link opens in new tab), certain individuals require additional precautions to prevent magnesium shortages, and simply consuming foods high in magnesium may not be sufficient for these individuals.

According to her, those with Crohn's or celiac disease, type 2 diabetes, alcoholism, and advanced age are more likely to suffer from magnesium deficiency.

Dean also mentions that magnesium poisoning is a possibility but does not come from sources that come from the diet. "Magnesium that is naturally present in food is not hazardous and does not need to be limited as our body has a way of getting rid of any excess via the kidneys." Therefore, there is no need to limit the amount of magnesium that you consume. " However, taking a supplement in the incorrect amount can make it dangerous to your health.

Consuming various meals is the most effective strategy to fulfill dietary needs. Consult a health care provider about taking magnesium supplements if you are concerned about the amount of magnesium in your body or if you suspect that you may be magnesium deficient.

This text is intended solely for educational purposes and does not provide professional medical guidance.

 

 

 

 

Article source :  https://www.livescience.com/eight-magnesium-rich-foods

Image source :   https://pixabay.com/id/photos/otak-ilmu-urai-abstrak-seni-2146817/

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