8 Foods Rich in Magnesium
Magnesium is needed for almost every function and tissue in the body, because it boosts the immune system, prevents inflammation linked with some types of cancers, and maintains normal heart beat. A Harvard University
• Dark Leafy Greens
Dark leafy greens are the superfood in the nutrition world due to their wealth of vitamins and minerals. If you eat raw or cooked baby spinach, collard greens, kale, and Swiss chard, your body will be full with magnesium for very few calories.
• Nuts and Seeds
Only a half cup of pumpkin seeds will provide you with enough magnesium for the whole day. You should also eat almonds, sunflower seeds, Brazil nuts, cashews, pine nuts, flaxseed, and pecans because they are also rich in magnesium.
Fish are not only amazing sources of vitamin D and omega-3 fatty acid; they are also full of magnesium. Mackerel, wild salmon, halibut or tuna should be part of your dinner at least twice a week.
Soybeans are a nutrient-rich legume full of fiber, vitamins, minerals, and amino acids. Only a half-cup of dry roasted soybeans will cover 50% of your daily requirements for magnesium. Other legumes high in magnesium are black beans, kidney beans, white beans, chickpeas, black-eyed peas, and lentils.
Avocados are full of vitamins and disease-thwarting chemical compounds. In addition, one sliced avocado will provide you with 15% of the recommended daily amount of magnesium.
The benefits of bananas are endless. They are rich in potassium (important for heart health and bone-strengthening), vitamin C and fiber. Also, one medium-sized banana has 32 milligrams of magnesium. And don’t forget that one banana has about 100 calories. Besides bananas, there are other fruits rich in magnesium such as strawberries, blackberries, grapefruit, and figs.
• Dark Chocolate
Dark chocolate is a magnesium-booster. One square of dark chocolate is worth 24 percent of the daily requirements for magnesium. Also, dark chocolate is full of antioxidants that can help lower blood pressure, improve blood flow, and boost overall heart health.
• Low-Fat Yogurt
Magnesium and calcium are a fantastic health duo, because when you are consuming enough magnesium, you make it easier for your body to absorb calcium and to use it well. One container of low- or nonfat yogurt will give you with both magnesium and calcium.
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