Boosting Health: Healthy Foods That Contain Magnesium

Published At: 24 March 2020 , 09:30 AM

During quarantine, it's time to make some changes to your diet to increase energy levels and strengthen your immune system. Although Contain Magnesium is considered a minor nutrient, foods high in this mineral play an essential role in maintaining overall health and are necessary for the proper functioning of every cell in your body. Therefore, it is so necessary to add Contain Magnesium foods to the diet.

Why is Magnesium needed?

When you think about Magnesium, it only comes to mind that somehow connected with convulsions and the relief of muscle pain. But this mineral is vital for many processes in the body.

Contain Magnesium is a vital mineral. It helps maintain health and is a co-factor for hundreds of enzymatic reactions in the body. These enzymes are essential for various necessary processes, such as the conversion of energy from carbohydrates, fats, and proteins, not to mention healthy DNA synthesis, blood sugar balance, bone health, and a calm nervous system. Contain Magnesium also needed for bone formation, normal muscle contraction, and regulation of blood pressure. 

It believed that this mineral is of great importance for the body, since it improves the quality of sleep, allowing the brain and body to relax usually. And all this improves health.

On average, men need about 400 mg of Contain Magnesium per day, and women need about 300 mg per day. But many people do not reach the recommended daily dose of this substance. It is mainly because, in their diet, there are no or only a small amount of useful products that Contain Magnesium. 

However, you can quickly fix this by eating foods high in this mineral, including chocolate.

Here are five high magnesium foods.

Cashew

Perhaps this is the best source of Magnesium. For example, a 28 g portion of these nuts contains 82 mg of Contain Magnesium or 20% of the daily value. Most other kinds of nuts are also a good source of fiber and monounsaturated fats. They have shown to increase blood sugar and cholesterol in somebody with diabetes.

Also, nuts have anti-inflammatory impacts, are fit for heart health, and can decrease appetite when utilized as snacks. 

Other types of nuts that contain high levels of Magnesium include almonds and Brazil nuts.

Dark chocolate

It is one of the most useful sources of Magnesium: it contains 64 mg per 28 grams (three cubes) - this is 16% of the daily value of the mineral.

Dark chocolate also includes a lot of iron, copper and manganese, and a prebiotic fiber that provides beneficial internal bacteria. Moreover, it is full of antioxidants. These are nutrients that neutralize free radicals that can damage cells and lead to many diseases. 

Dark chocolate is especially beneficial for heart health because it contains flavanols - potent antioxidant compounds that prevent the oxidation and adhesion of "bad" LDL cholesterol to the walls of arteries.

To gain the most out of dark chocolate, choose a product that includes at least 70% cocoa. The higher the rate, the better. And read the composition carefully. The fewer the components, the better. 

Avocado

Avocado is an amazingly nutritious fruit and one of the most delicious sources of Magnesium. One standard avocado provides you with 58 mg of Contain Magnesium, which is 15% of the suggested daily dose.

The avocado also has a lot of potassium, B vitamins, and vitamin K. And, unlike most fruits, it does not have sugar. Still, there are a lot of healthy monounsaturated fats, which not only improve digestion but also protect the health of the cardiovascular system.

Studies have shown that eating avocados can reduce inflammation and increase the level of "good" cholesterol.

Also, avocados are an excellent source of fiber. 13 out of 17 grams of carbohydrates in avocados is fiber. It makes the product very useful for your figure. 

Legumes

Beans, chickpeas, lentils, peas, and soy are very rich in various nutrients, including Magnesium.

For example, a portion of boiled black beans in 1 cup contains 120 mg of Magnesium, which is 30% of the daily value of the mineral.

Legumes are also rich in potassium and iron and are the primary source of protein for vegetarians, vegans, and fasting people.

And since legumes are rich in fiber and have a low glycemic index, they can lower cholesterol, help control blood sugar, and lower the risk of heart disease.

Bananas

Bananas are one of the most popular fruits in the world. They are nutritious, tasty, and healthy.

They are also best known as a valuable source of potassium, which helps lower blood pressure and reduces the risk of heart disease. But few people know that bananas are also rich in Magnesium - one large banana contains 37 mg of this mineral or 9% of the daily norm.

Also, bananas contain vitamin C, vitamin B6, manganese, and fiber. Ripe bananas contain more sugar and carbohydrates than most other fruits, so they may not be suitable for people with diabetes and those who are trying to lose weight. However, most carbohydrates in unripe green bananas are resistant starch, which not digested or absorbed. It can lower blood sugar, reduce inflammation, and improve bowel health. Therefore, if you are monitoring your sugar level or dieting, consult your doctor about eating green bananas for food. They are great for a variety of smoothies, chia puddings, and bowls. 

Other magnesium-containing products include:

  • cereal bran
  • brown rice
  • salmon and tuna
  • leafy greens
  • oatmeal
  • peanut butter
  • peanut
  • peeled potatoes
  • pumpkin
  • raisins
  • whole-grain bread
  • natural yogurt.