Magnesium is a mineral that is incredibly beneficial to the human body. An adult’s body contains 25 grams of magnesium, with 50 to 60 percent of that amount found in the bones and the remaining portion found in the soft tissues. In order for the body to function properly and to sustain optimum health, magnesium is required in hundreds of chemical interactions.
Recommend daily intake MagnesiumÂ
Despite the fact that magnesium is present in a wide variety of meals and vegetables, most people do not consume the recommended daily amount of 400 mg.
However, the good news is that eating foods that are high in magnesium can easily meet one’s daily nutritional requirements. Here is a list of ten often consumed foods that are high in magnesium and can assist you in meeting your daily magnesium requirements.
Dark chocolate
In addition to being tasty, dark chocolate is also good for you. It contains 16 percent of the daily required magnesium intake, or 64 mg, in each 28-gram serving.
Iron, copper, and manganese are all abundant in dark chocolate, as is fiber, which provides food for good bacteria in the gut. Antioxidants in this tea help to protect the body from the harm that free radicals can do.
The antioxidants in dark chocolate help to keep harmful cholesterol from oxidizing, which is healthy for your heart.
Choose 70% cocoa chocolate if you want the most health advantages. Having a higher percentage is desirable.
Avocado
Healthy fats and magnesium abound in avocados. Avocado has 15% of the daily required magnesium consumption, which is 58 mg in a medium-sized avocado.
Vitamin K, B vitamins, and monounsaturated fat are all found in avocados, which are also high in potassium.
Additionally, they’re a great source of fiber. Avocados have been shown to lower inflammation, improve cholesterol levels, and help you feel full.
Nuts
Nuts are a delicious, filling, and low-calorie snack. Cashew and Brazil nuts, which are high in magnesium, are two of the best nuts to eat. Cashews provide 82 mg of magnesium per 28-gram serving, or 20% of the daily required value.
Nuts are good for your heart, contain anti-inflammatory qualities, and might make you feel bloated if consumed as a snack.
Selenium content in Brazil nuts is exceptional. A serving of two Brazil nuts provides you with more than the required daily amount of the mineral.
Legumes
We eat a lot of legumes in our regular meals. Among them are legumes such as lentils and beans as well as peas and soybeans. Magnesium is abundant in all of these. There is 120 mg of magnesium in one cup of black beans, which is 30 percent of the daily required amount.
Because of their high fiber content and low glycemic index, legumes can help lower cholesterol, improve blood sugar levels, and reduce the risk of heart disease.
Tofu
Tofu is an essential part of a vegetarian diet since it contains a significant amount of protein. Soybean milk is turned into creamy curds by squeezing it through a sieve. There is 52 mg of magnesium in 100 grams of tofu, or 13% of the daily required value.
10 grams of protein and 10% of required calcium, iron, manganese, and selenium are also included in a single serving of this food
You can lower your risk of developing stomach cancer by eating tofu.
Seeds
The new superfoods are seeds. Magnesium can be found in foods including flaxseeds, pumpkin seeds, and chia seeds. Magnesium is abundant in them, with 150 milligrams per 28-gram serving. About 37% of the daily required consumption is being consumed here.
Iron, monounsaturated fat, and omega-3 fatty acids are all found in abundance in these seeds. Fiber and antioxidants are also present in this. It also speeds up your metabolism.
In addition to lowering cholesterol, flaxseeds may also have a beneficial effect on breast cancer.
Whole-grains
Diets high in whole grains have been shown to improve general health. Whole-grain foods are the first food to be included in a weight-loss strategy. This mineral can be found in whole grain foods such as buckwheat and quinoa.
The magnesium content of one serving of dried buckwheat, at 28 grams, is 16% of the daily required value.
Inflammation and heart disease risk can be reduced by consuming whole grains.
Some fatty fish
It’s a good idea to eat fatty fish in moderation. Salmon, mackerel, and halibut are all high in magnesium. The magnesium content of 178 grams of salmon is 53 milligrams or 13% of the daily required value. Besides that, it contains 39 grams of top-notch protein.
Many other nutrients can also be found in fish such as potassium, selenium, and other vitamins.
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