Get to know 6 foods rich in magnesium
Do you know the benefits of magnesium? A balanced diet that includes foods rich in magnesium may be excellent for your health.
Magnesium works well for the heart and muscles and helps boost the immune system. Studies suggest that almost half of the population does not consume enough of this mineral.
With that in mind, we have made a list of foods high in magnesium for you to improve your diet and consequently your health.
Before we begin, we must understand that there is a difference between inadequate intake and a true deficiency of magnesium.
Signs of deficiency include nausea, vomiting, fatigue and loss of appetite and are usually quite rare.
However, people with type 2 diabetes, high blood pressure or digestive diseases like Crohn’s and celiac disease, as well as those taking medications for heartburn or osteoporosis, are at higher risk of magnesium deficiency.
Continue with us to learn some foods rich in magnesium and include them in your diet.
How much magnesium does your body need?
About 60% of the magnesium present in your body is in the bones, the rest is in the tissues of the body and only about 1% is in the blood.
Adult men should take 400mg, while women should take 310mg. This amount increases to 420mg and 320mg, respectively, after 30 years of age.
Although many adults are not ingesting enough magnesium, problems can occur if too much is ingested.
So, unless your doctor has recommended the use of magnesium supplements , you will be able to get the sufficient dose through the foods that we will list below.
Magnesium Rich Food # 1: Almonds
Amount of magnesium: 105mg in ¼ cup
Other benefits: Almonds are rich in vitamin E, an antioxidant that keeps the immune system strong and the eyes healthy. They are also rich in protein and omega-3 fatty acids, excellent for the heart.
Best way to eat: grab a handful for a satisfying snack or break them into small pieces and sprinkle on a green salad.
Foods rich in magnesium # 2: sesame seeds
Amount of Magnesium: 101mg in 30g
Other Benefits: Sesame seeds can add a little spice to your sex life as they are filled with zinc. Zinc aids in the production of testosterone and sperm in men. They are also a good source of iron and vitamin B-6.
Best way to eat: mix them with granola or sprinkle them on fried chicken wings.
Magnesium Rich Food # 3: Sunflower Seeds
Amount of magnesium: 128mg in ¼ cup
Other benefits: Sunflower seeds are also an amazing source of calcium. In addition, they are rich in polyunsaturated fats, which can help reduce levels of bad cholesterol in the blood when consumed in moderation.
Best Way to Eat: Avoid industrialized ready-to-eat sunflower seeds because they usually contain an exaggerated amount of sodium. Buy the raw seeds and tower them. Then you can eat them naturally as if it were a saltine or sprinkle on a green salad.
Magnesium-Rich Food # 4: Bananas
Amount of magnesium: 33mg in a medium banana
Other Benefits: Still little green bananas are one of the best sources of sturdy starch, a healthy carbohydrate that fills the belly and triggers your metabolism. Bananas also offer a great dose of potassium, an electrolyte that can help lower blood pressure naturally.
Best way to eat: with bananas, the options are virtually endless. Mix them in a smoothie or bowl of oatmeal, cut them and eat with a toast accompanied with peanut butter or just take off the peel take a bite.
Magnesium-Rich Food # 5: Cashew Nuts
Amount of Magnesium: 9mg in ¼ cup
Other Benefits: A serving of cashew nuts provides nearly 10% of your daily iron needs. In addition, they are also a great source of folic acid and vitamin K.
Best way to eat: Eat them naturally (preferably, without salt). You can also sprinkle on a salad.
Foods rich in magnesium # 6: tofu
Amount of Magnesium: 37mg in ½ cup
Other Benefits: This vegetarian soy protein source provides 43% of your daily calcium needs in ½ cup. The food also provides a good dose of iron, a mineral the body needs to produce hemoglobin, the protein that helps red blood cells supply oxygen to the entire body.
Best way to eat: tofu has a very prevalent flavor. A good idea is to knead it, add olive oil and herbs and you will have a delicious filling for snacks. The firm tofus can also be fried or grilled.