10 Magnesium-Rich Foods That Are Super Healthy(Foods High in Magnesium)
Magnesium is helps you to mantain your health.
It takes part in numerous chemical reactions in the body and helps you stay healthy. However, a huge population is not taking the required daily quantity of magnesium which is 420 milligrams.
Still you are able to fulfill the daily requirement of magnesium by intaking magnesium rich foods.
Now lets discuss the list of top 10 magnesium rich foods list.
1.Dark Chocolate
Dark chocolate has a huge quantity of magnesium of and a single ounce is enough to fulfill about 15 percent of the daily dose of magnesium.
Dark chocolate is not only one of the magnesium rich foods but it also contains high proportions of iron, copper and manganese and is compised of fiber that helps for better gut health.
It contains useful antioxidants. These useful nutrients are able to zero down the harmful effect of free radicals that damage.
2.Avocadoes
The avocado is filled with nutritients and a good source of magnesium. An avocado of medium size meets about 14 percent of daily need of magnesium.
Another imporatant thing is that these fruits are among those having high quantity of potassium, B vitamins and vitamin K in it. Apart from that these fruits have high amount of fats and also they are healthy fats.
Avocado also contains fiber which is beneficial for health. Carbohydates are able to be absorbes in the body.
Another good advantage of avocado is that it contains fiber. Fiber have many benefits like reducing the chance of inflammation, increase cholestrol levels and you feel full.
3.Nuts
Almonds, cashews and Brazilian nuts have a high quantity of magnesium. For example one oz of cahews have 83 mg of magnesium or about 20 percent of the daily requirement.
Most nuts contain fiber and useful fats for our body and helps improve sugar and cholesterol levels in diabetics.
Brazil nuts are also filled with selenium. A single nut fills the need of 175 percent of the daily requirement of selenium.
4.Legumes
Legumes are one of those plants that are rich in nutrients and has lentils, peas and soyabeans.
These plants have a rich quantity of nutrients beneficial for us. Legumes are good for keeping the level of magnesium in humans and meets about 30 percent of daily need.
Legumes are rich in minerals like potassium and iron and a major source of proteins.
As we know that the legumes have a high quantity of fiber and have a low GI they help to lower the cholestrol levels, improve sugar and lower the chances of heart disease.
5. Tofu
Tofu is a food good for vegetarian people due to its high quantity of proteins.
A serving of about 3.5 o-z contrains about 35 mg of magnesium in it which is about 8 percent of the daily requirement of magnesium.
A single serving gives you 10g protein quantity and has a good quantity of minerals like manganese, calcium,iron and selenium. Another advantage of eating tofu and soy products helps you protect the cells lining the arteries and may be linked with a lowering of chances of stomach cancer.
6.Seeds
A number of seed varieties such as flax, pumpkin, and chia seeda have high quantity of magnesium.
Pumpkin seeds are a good source that have 168 mg in 1-oz. This quantity fills about 40 percent daily requirement of magnesium. Other then that these seeds have high quantity of iron, monounsaturated fats and omega-3 fatty acids.
Flaxseed also reduces cholesterol levels and has numerous other benifits.
7. Whole grains
Whole grains such as wheat, oats and barley and other cereals like quinoa are good sources of many nutrients including magnesium. According to a study a single cup serving contains 86mg of magnesium which fulfills 20 percent of the daily requirement.
Many whole grains have high quantity of B-vitamins, selenium, manganese and fiber.
In controlled studies whole grains reduce risk of inflammaion and lower numerous risk factors for heart disease.
8. Some fatty fish
Fish such as fatty fish are rich in magnesium. For instance salmon, mackerel and halibut.
About 3 and a half ounce of magnesium meets 7 percent of the requirement of this mineral.
It helps you provide about 22g of best quality protein.
Apart from that the fish is high in potassium, B-vitamins and a number of other nutrients.
If you eat a large quantity of fatty fish then you lower your chances of getting chronic diseases like heart disease.
9. Bananas
Bananas are famous because it is one of the foods high in potassium and magnesium content and helps to lower blood pressure and is associated to a lower chance of heart disease.
Other than that it is rich in magnesium containing 37mg of magnesium or meeting 9 percent of daily requirement of magnesium.
Bananas are made up of a number of mineral and vitamins. It provides you magnesium and potassium.
Unripe bananas contains carbs which are not digested or absorbed in our body.Resistant starch helps lower blood sugar levels, reduce inflammation, and improve gut health.
10. Leafy Greens
Green vegetabel have high quantities of magnesium containing kale, spinach, collard greens, turnip greens and mustard greens
For example a cup of 180 g serving of spinach has about 158 mg of magnesium or a daily requirements of 37 percent.
Other than that leafy greens contain numerous nutrients such as iron, manganese, and vitamins A, C, and K.
Leafy greens have numroues benficial nutrients which help your cells from destroying and may lower cancer risk.
Frequently asked questions
How can I raise my magnesium levels quickly?
A balanced intake of foods having magnesium allows you to mantain healthy magnesium levels. But it is better to consult a doctor to take magnesium supplements.
What are the signs of low magnesium?
Signs of low magnesium are nauseas and vomiting, reduce in appetite, weakness, muscle cramps and numbness.
Conclusion
Magnesium is a very vital mineral that can be lacking in your diet.But you do not need to worry because there are a number of foods that are bennificial to fulfill your daily requirements.
You must ensure that you are getting a diet filled with foods that we have mentioned and numerous other nutrients.
