Magnesium-Rich Foods That Are Great For Health
Anyone with a basic knowledge of chemistry knows that magnesium is one of the elements in the periodic table. But did you also know how essential magnesium is for the human body? It is a naturally occurring mineral that enables the body to maintain proper muscle and nerve functions. Involved in thousands of biochemical reactions within the body, magnesium helps maintain regular heart rhythm, keeps the immune system healthy, and helps develop strong bones. Since magnesium is so important, it is crucial to keep healthy levels in the body. Deficiency can cause renal and gastrointestinal disorders and increase risk of cardiovascular ailments. If the body is falling behind on magnesium levels, the best choice is to bulk it up with food that are rich in the mineral. A body rich in magnesium will be protected from inflammations, migraines, premenstrual problems, and fibromyalgia. Read on to find out food rich in magnesium!
Dark Leafy Greens
Magnesium can be found in most dark leafy greens. In fact, spinach contains the highest level of magnesium in the greens family, and a bowl of cooked spinach can provide 24 mg of magnesium alone, that is, almost 6% of your daily intake of magnesium. For an additional boost, try eating raw spinach, preferably baby spinach, kale, Swiss chard, and lettuce. You can also cook mustard, fenugreek and other leafy greens and add them to your daily meal. Leafy greens are also extremely nutritious and rich in fiber, iron, potassium, and protein.
Nuts & Seeds
Nuts are a powerhouse of nutrients, and of them all, Brazil nuts provide almost 250 mg of magnesium alone. Almonds, cashews and walnuts, pecans and pine nuts also work great, but remember, since nuts are also rich in calories, it is best to eat only a small handful – you may eat them plain or roasted without seasonings (remember not to roast them for more than twenty minutes as this can strip them of their nutrients), or toss them in a salad for added texture and flavor. On the other hand, seeds are tiny, but mighty. A 100 gm dose of pumpkin and squash seeds will provide a massive 534 mg of magnesium, amounting to 134% of the daily recommended value. Flaxseeds are also rich in magnesium and just one tablespoon can help meet 10% of the daily dosage; they may be ground and added to soups, pasta, or bread dough, sprinkled over yogurt or smoothies, blended with fruit, or mixed with juices.
Beans and Lentils
Rich in protein and magnesium, lentils and beans, (including soybeans) are great additions to your diet. One cup of cooked soybean will provide 86 mg of magnesium which amounts to almost 22% of the daily requirement and ½ a cup of roasted soybeans amount to nearly 50% of the daily requirement. French beans, chickpeas, pinto beans, white beans, flava beans, mung beans, and black and red lentils are some other choices to include in meals. Legumes are also exceptionally high in amino acids and fibers.
Fish (Mackerel, Pollock, Salmon)
For people who prefer to get their boost of magnesium from non-vegetarian sources, eating mackerel is the best choice. Mackerel not only tastes delicious but the fish can be cooked in a number of ways – grilled, baked, fried, broiled, or even dunked into delicious curry. A mackerel fillet weighing 100 gm is enough to provide almost 100% of magnesium. Some other types of fish that can be included are pollock, halibut, turbot, and salmon. Each of these provides almost 15% to 18% of magnesium, as well as vitamins D, B12, Omega 3 fatty acids, and manganese. Avoid deep-frying these fish as it not only destroys their magnesium content but also their fragility.
Almost every milk product is rich in nutrients, of which skimmed dairy products are believed to be the richest source of magnesium. A cup of non-fat yogurt is able to supply the body with 47 gm of magnesium. Some other sources of dairy that are rich in magnesium include low-fat cheeses such as goat’s cheese, mozzarella, and ricotta. If yogurt isn’t your favorite, try substituting it with low-fat flavored yogurts. Additionally, dairy products being rich in calcium make a great pair with magnesium. The magnesium helps the body in easy calcium absorption and boosts bone health, preventing osteoporosis, and other bone ailments. Also, don’t skip the eggs; they aren’t just a great source of proteins and good fats, but eggs are also a good source of magnesium.
Remember, it is always better to opt for natural sources of nutrients than binging on pills and food supplements. What comes directly from nature is always greater in nutrition. For best results, choose non-GMO, organic, farm fresh foods.
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