These 6 Magnesium rich Foods are Super Healthy : Magnesium is a very useful mineral for the body. The body needs magnesium daily. Like some other minerals, it is not made in the body; you can get it from foods rich in magnesium. It is absorbed in the small intestines and regulates blood levels by being excreted through the kidneys. When an adult takes in 25 grams of magnesium, 60 to 65 percent of the magnesium goes into the bones, while 25 percent goes to the muscles and the remainder into the tissues and body fluids. Magnesium is present in different forms in different types of foods. Many types of vegetables and beans contain it in a liquid form, which is reduced during cooking. About 80 percent of the magnesium is removed from the grain during cleaning, due to the grain’s outer layer and germs.
In many developed countries, many of these nutrients are destroyed when grains are processed, including magnesium. Taking less amount of magnesium in food leads to its deficiency in the body and many diseases related to it start happening. Here are the top 6 foods that are rich in magnesium:
- Dark Green Leafy Vegetables
Magnesium-rich foods are characterized by dull, greens that are verdant, and play the role of a superfood that supplies vital minerals and nutrients with a wide array of medical benefits. Choose cooked or crude magnesium greens such as infant collard greens, spinach kale, and Swiss chard. It is possible to keep a safe distance from a magnesium deficiency by supplying your body with dull, verdant greens that cost very few calories. Dark green leafy veggies are beneficial for your eyes and skin also when it comes down in terms of health advantages.
- Nuts And Seeds
Two teaspoons of dry pumpkin seeds have the equivalent of 96 mg of magnesium, or about 25 percent of the daily suggested dietary compensation. The various foods that contain magnesium include sunflower seeds, almonds Brazil nuts, cashews flaxseed, pine nuts, and walnuts. Add magnesium-rich nuts and seeds into an easy, natural trail mix for the perfect evening snack to help keep your energy level up and appetite levels low. Remember that nuts are also rich in calories, so a tiny amount can go a long way, particularly in the event that you’re looking to reduce your waistline. There are a variety of kinds of nuts and seeds are essential to incorporate into your diet..
- Omega 3 Fatty Fish
Include wild salmon, mackerel tuna, halibut, and more on your menu to increase the amount of magnesium you consume, along with omega-3 fats. It is recommended that the American Heart Association (AHA) recommends that you eat fish (particularly fat-rich fish such as albacore tuna or salmon) at least twice (two portions) each week. This delicious, tangy salmon salad rich in magnesium is delicious, easy to prepare, and ideal for any time to replenish your magnesium-rich plate.
- Soyabean
Soybeans are rich in magnesium which contains a significant quantity of nutrients, fiber, vitamins, and amino acids (the amino acids that makeup protein). Enjoy a half-cup serving of soybeans that have been dried and roasted they are a good source of magnesium, energy, and protein. You can also add fresh beans to your shopping list. Other legumes with magnesium content include kidney beans, black beans, white beans chickpeas, black-eyed beans, and lentils.
- Avocado:
Avocados are extremely rich in magnesium. They’re a great source of magnesium in addition to being full of vitamins, heart-healthy nutrients, and anti-disease chemical compounds. Magnesium-rich avocados are one of the healthiest and most adaptable fruits available. You can add half of an avocado to your sandwich or salad at lunchtime, and you’ll get 10 percent of your daily recommended amounts of magnesium. Avocados are also full of healthy fats, making them an excellent energy source. Be sure to keep the size of your portions in mind while taking advantage of this healthy treat in your meal.
- Bananas:
Bananas are superfoods when it comes to the subject of magnesium deficiency. Doctors suggest eating a banana at every meal whether with or without milk, to help treat magnesium deficiencies with the help of bananas. Bananas are a great source of important nutrients and antioxidants of which magnesium is just one. So, bananas should be included in our diets daily.
Benefits of magnesium
Magnesium has many benefits.
* Due to the glycine element present in it, your brain remains calm and the nervous system of the brain works properly.
* Magnesium removes the problem of anxiety and insomnia and provides you with better sleep.
By this your bones become strong and the bones keep getting the necessary nutrients.
* If you have diabetes, it regulates the level of sugar present in your blood and reduces other risks of diabetes. (Read more: Diabetes Diet)
* Magnesium helps in controlling the uncontrolled heart rate by reducing it.
* Magnesium is also helpful in reducing problems occurring before menstruation.
* Some studies have found that magnesium also proves useful for the treatment of many diseases.
* Having muscle flexibility.
* To make better the quality of life in general.
Conclusion:
Magnesium is among the most essential nutrients required by our bodies. It aids in the creation of energy and converts food into energy, and creates new proteins by utilizing amino acids. It aids in making and fixing DNA and RNA in the body. It is also essential to the unwinding and withdrawal of muscles. It also regulates synapses, which transmit messages throughout your brain and sensory system. Many illnesses are due to the absence of magnesium in the body, despite having an adequate diet. Therefore, supplements must be taken well as good health needs to be maintained.