Magnesium is a very important mineral....because it helps maintain proper levels of other minerals such as calcium, potassium and zinc....it also plays a role in producing energy, regulating blood sugar, controlling chemical reactions, and maintaining healthy teeth and bones....Most people can usually easily meet their daily needs for magnesium by eating healthy foods..magnesium....with us.

Food sources of magnesium

Magnesium is found in large amounts in the following foods:

1... Dark chocolate

Dark chocolate is rich in magnesium... because there are 65 milligrams of magnesium in one ounce or 28 grams, which is equivalent to 15% of the body's daily requirement.

Dark chocolate contains iron, copper, manganese and prebiotic fiber... Prebiotics help feed beneficial gut bacteria and reduce the risk of digestive diseases... Other nutrients in dark chocolate include antioxidants that neutralize free radicals... Free radicals are harmful molecules that damage body cells and lead to disease. become.

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Dark chocolate has many benefits for heart health... because it contains flavanols... that is, a strong antioxidant compound that prevents the oxidation of bad cholesterol (LDL) and its attachment to the cells of the vessel wall.

To take advantage of the benefits of dark chocolate, choose a product that has at least 70% cocoa... The higher the percentage of cocoa, the more benefits of dark chocolate.

2.... Avocado

Avocado is a very nutritious and rich fruit.... A medium avocado contains 58 mg of magnesium and provides 14% of the body's need for this important nutrient.

Avocados are also rich in potassium, B vitamins, and vitamin K....plus, unlike most fruits, they are high in unsaturated fats that are good for heart and brain health....plus, they are a good source of fiber....in fact, most of the carbs in avocados are fiber, making them very low in digestible carbs.

Various studies have shown that eating avocados can reduce inflammation, improve blood cholesterol levels, and stimulate feelings of satiety.

3.... Nuts

Nuts, especially almonds, cashews, and peanuts, are among the best food sources of magnesium. For example, one ounce (28 grams) of cashews contains 83 mg of magnesium, which is equivalent to 20% of the body's daily requirement. A tablespoon of peanut butter contains 50 mg of magnesium.

Most nuts are high in fiber and unsaturated fat.... Hence, they can improve blood sugar and cholesterol levels in people with diabetes..

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4.... Legumes

Legumes such as lentils, beans, peas and soybeans can also be included in the list of magnesium-rich foods. For example, one cup (172 grams) of cooked black beans contains 120 milligrams of magnesium, which can provide 29 percent of the body's daily requirement.

Legumes are also rich in potassium and iron and are an excellent source of protein for vegetarians... Because legumes are a good source of fiber and have a low glycemic index (GI), they help lower cholesterol levels, improve blood sugar control, and prevent heart disease.

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5.... seed

Many seeds, such as flaxseeds, chia seeds, and pumpkin seeds, contain high amounts of magnesium....For example, by consuming one ounce (28 grams) of pumpkin seeds, you get 168 milligrams of magnesium, which is 40 percent of your daily requirement.

Seeds are rich in iron and unsaturated fat (including omega-3 fatty acids). They are also high in fiber.. so that almost half of the carbohydrates in them are fiber type.

Other benefits of seeds include the presence of antioxidants in them... Antioxidants prevent chronic diseases by scavenging free radicals... In addition, some seeds, such as fennel seeds, have been found to lower blood cholesterol levels and may have protective effects against breast cancer.

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6.... whole grains

Whole grains such as wheat, oats and barley, as well as pseudo-grains such as quinoa, are considered good sources of magnesium. For example, there are 117 milligrams of magnesium per 100 grams of whole wheat flour.. while only 22 milligrams of magnesium are found in 100 grams of all-purpose white flour.

Many whole grains are rich in B vitamins, selenium, manganese, and fiber. Some studies have shown that they can reduce inflammation in the body and prevent heart disease.

7... fatty fish

Fatty fish such as salmon and halibut are on the list of foods containing magnesium....in 100 grams of cooked salmon, there are 22 grams of high-quality protein and 30 milligrams of magnesium....with this amount of magnesium, 7% of the body's daily needs can be met.

Furthermore, fish is rich in potassium, selenium, B vitamins and various nutrients. According to research, high consumption of fatty fish is associated with a reduced risk of several chronic diseases, including heart disease.

Read more:What is the difference between magnesium and manganese?

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8.... banana

Bananas are known for having potassium... because this important mineral helps to control blood pressure and reduce the risk of heart disease... But apart from potassium, bananas also have other nutrients.. For example, a large banana contains 37 milligrams of magnesium, which is equivalent to 9% of the body's needs.. In addition, bananas are a good source of vitamins and 6.. fiber.

Ripe bananas have more sugar and carbohydrates than other fruits... so they may not be suitable for people following a low-carb diet.... On the other hand, most of the carbohydrates in unripe bananas are resistant starch that is not digested and absorbed... Resistant starch helps lower blood sugar, reduce inflammation, and improve gut health...

9... Vegetables

When talking about the best food sources of magnesium, we should mention leafy vegetables such as spinach. One glass (180 grams) of cooked spinach contains 158 milligrams of magnesium and provides 37% of the body's need for this mineral.

Leafy vegetables like spinach are a good source of several other nutrients, including iron, manganese, vitamin A, vitamin K, and vitamin C. In addition, these vegetables contain beneficial phytochemicals that protect cells from damage and reduce the risk of cancer.

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10.... ours

Yogurt is a healthy and nutritious food that contains 29 mg of magnesium per glass. In addition, yogurt is a good source of protein, calcium and probiotics. Probiotics are beneficial bacteria that protect the health of the digestive system.

Endword

Magnesium is essential for body functions.... This important mineral is found in abundance in various foods such as leafy vegetables, seeds and legumes.... To get the magnesium your body needs, you must follow a balanced and varied diet.... If you think your diet does not have enough magnesium, ask a nutritionist if you need to take a supplement.

You can consult a nutritionist through GCORP LLC... In GCORP LLC, in addition to the face-to-face appointment system, it is also possible to schedule a nutritionist consultation online.

Frequently Asked Questions

Sources: healthline, medicalnewstoday