Magnesium-Rich Foods for Better Health
Why Magnesium Is Important?
Magnesium is a vital mineral that is necessary for hundreds of bodily functions. Magnesium, which is mainly found in your bones, muscles, and non-muscular soft tissue, is involved in.
- Nerve and muscle function
- Blood pressure control
- Blood sugar regulation
- Production of energy
- Synthesis of proteins
- Density of bones
- Repairing DNA
Eating foods containing this vital mineral can be the simplest way to ensure you receive enough. If you haven’t already, you may include these 11 foods high in magnesium in your regular diet.
Magnesium-Rich Nuts
Nuts are simple dry fruits with one or two edible kernels inside a hard shell. Brazil nuts, cashews, and almonds are some of the nuts that have a high magnesium content.
100g of Almonds provide 318 mg or 72% of the recommended daily allowance (RDA), while 100 grams of cashews provide 307 mg, which is 69 % of RDA.
Besides being a rich source of magnesium, nuts are also rich in other minerals like potassium, zinc, iron, copper, selenium, and phosphorus, as well as an excellent source of calories, dietary fibre, proteins, antioxidants, vitamins E and B6, folic acid, and niacin.
Nuts also contain vitamins E and C, which are great for boosting immunity. The presence of Vitamin E may manage the risks of heart diseases and, coupled with magnesium, may also aid in managing other heart ailments.
The anti-inflammatory and immune-stimulating properties of the antioxidants in nuts may also help manage infections by reducing free radicals.
2 Magnesium-Rich Avocado
Avocado is a delicious and highly healthy source of magnesium. One hundred grams of avocado provides 48.14mg of magnesium, which is almost 10.9% of the recommended daily allowance of magnesium.
Magnesium is essential for regulating muscular contraction, blood pressure, and insulin metabolism.
Avocados also contain abundant Vitamin K, B vitamins, and potassium. Unlike most other fruits, they contain a lot of fat, particularly heart-healthy monounsaturated fat.
Avocados are also a fantastic source of fibre, offering 6.69 g per 100 grams.
3 Magnesium-Rich Dark Chocolate
Dark chocolate, particularly those with a high cocoa content, is abundant in magnesium. The magnesium in dark chocolate may aid in relaxing the muscles, improving blood flow, and managing blood pressure.
They are also known to contain prebiotic fiber. Which may help restructure the gut microbiome’s diversity and composition.
They also contain flavonols, potent antioxidants that may manage LDL (bad) cholesterol from oxidising and adhering to the cells lining your arteries. Thus, dark chocolate may be particularly good for heart health as well.
4 Magnesium-Rich Seeds
Magnesium is abundant in various types of seeds, such as chia, flax, and pumpkin seeds. Studies concluded that a quarter cup of pumpkin seeds contains half the recommended daily amount of magnesium, which is essential for heart formation and maintenance.
Magnesium in seeds may help to boost muscle functioning, nerve signaling, and energy production. In addition, it may help maintain bone health, aid in inflammation management, and support overall well-being.
Pumpkin seeds are also an excellent source of iron, monounsaturated fat, and omega-3 fatty acids, which may also aid in managing cholesterol levels and maintaining heart health.
Additionally, seeds provide antioxidants that may shield cells from dangerous free radicals. They are also an excellent source of nutrients supporting the body’s well-being, including calcium, potassium, zinc, and selenium.
5 Magnesium-Rich Bananas
Bananas are a very nutritious source of magnesium, with 100 g of bananas providing about 35mg, which supports several vital body functions.
Magnesium in bananas may play a key role in muscle relaxation, energy production, and maintaining healthy nerve function.
Another well-known benefit is หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ their high potassium content, which may manage the risk of heart disease and can help control blood pressure.
Thus, the combined effort of potassium and magnesium in bananas may also help regulate blood pressure, promote bone health, and manage the risk of heart disease.