Magnesium is a mineral that play essential role in our body functioning. Magnesium is associated in over 300 chemical processes in the body, making it vital for various physical processes. It is often referred to as “silent guardian” amongst minerals, as it plays a vital part in a number of body processes, from body immune system support to muscle and neuron function. It sustains the synthesis of DNA, production of energy, bone health, and wellness coupled to muscular function. The amount of magnesium you need is depends on different factors like age or gender. The body does not naturally produce magnesium. You always get it from food or multivitamin supplements. You can easily meet your daily needs by eating foods high in magnesium.
Here we talk about some foods that are high in magnesium.
Leafy Greens: Green leafed vegetables like Swiss chard, kale, turnip green as well as spinach are abundant in magnesium. Including this nutrient right into salad, smoothies mixes and stir-fries can substantially boost your magnesium intake. As 1 cup of spinach contain 158 mg of magnesium and it is also rich in other nutrients like iron, manganese, and vitamins A, C, and K.
Nuts and Seeds: Many seeds like pumpkin seeds, flax and chia seeds contain great amount of magnesium. Seeds are also a good source of iron and omega 3.
Nuts include almonds, cashews, and peanut are not just healthy snacks but a good source of magnesium. Cashew nuts have 80 mg of magnesium per ounce and almonds have 80 mg that complete 20 percent of your daily intake.
Dark Chocolate: Having moderate amount of dark chocolate is a good way of magnesium intake. Dark chocolate which contain at least 70 percent cocoa content provide 64.5 mg of magnesium. Dark chocolate is also beneficial for heart health as it also high in iron and copper.
Avocados: Avocados is a fruit with a lot of benefits and a tempting way of having magnesium intake. One avocado has 58 mg of magnesium. You can take avocado in sandwiches, salads and smoothies to meet your daily magnesium requirement. Avocado is also a good source of potassium vitamin B and K.
Bananas: Banana is magnesium containing fruit and one medium size banana provides 32 mg of magnesium which is good amount to incorporate in daily routine. Bananas are also high in vitamin C and fiber. Apart from magnesium banana is also a good source of potassium.
Legumes: Beans, lentils, soybeans as well as chickpeas are not just a great resource of healthy protein and fiber yet likewise have significant magnesium content. Legumes are also high in potassium. They assist you to keep your cholesterol level low plus improve sugar level.
Whole Grain: Whole grain include oats, whole wheat, quinoa and barley are also contain significant amount of magnesium content. One cup of cooked quinoa has 118 mg of magnesium and one cup of whole wheat contains 160 mg of magnesium. Use whole wheat rather than white flour in your daily routine.
Conclusion:
Magnesium plays an important role in maintaining individual overall health. Magnesium provide many benefits from regulating blood sugar level to promoting bone health magnesium is very crucial element for our body and brain. We can make sure we’re getting sufficient amounts of magnesium in our diets by include foods high in magnesium, such leafy greens, nuts, seeds, whole grains, legumes, avocado, dark chocolate, and seafood.
