Magnesium is an especially important mineral.
It’s helps you maintain good health ,also it’s involved in hundreds of chemical reactions in our body, but many people don’t get to the reference daily intake (RDI) of 400 mg.
Yet, you can simply meet your daily essentials by eating foods high in magnesium.
Here are 10 healthy foods that have highly degrees of magnesium.
1. Dark Chocolate
Dark chocolate is as delicious as it is healthy
It’s very full in magnesium, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI.
Dark chocolate is also in high in copper, manganese and iron and contains prebiotic fiber that power your healthy gut bacteria.
What’s more, it’s based with beneficial antioxidants. These are health food that neutralize free radicals, which are damaging molecules that can harm your cells and lead to disease.
Dark chocolate contains flavonoids, which are strong antioxidant compounds that stop LDL cholesterol from oxidizing and sticking to the cells lining , as it is specially advantageous for heart health.
To make the most of dark chocolate’s goods, choose a product having at least 70% cocoa solids. A higher percentage is even better.
The avocado is a tasty source of magnesium and an incredibly nutritious fruit . One medium avocado gives 58 mg of magnesium, which is 15% of the RDI.
Avocados are also high in B vitamins ,vitamin K and potassium. And unlike most fruits, they’re high in fat — specially healthy-heart monounsaturated fat.
as well, avocados are an exceptional origin of fiber. actually, 13 of the 17 grams of carbs in an avocado came about from fiber, building it very low in digestible carbs.
Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after meals.
Nuts are tasty and nutritious .
Types of nuts that are specially high in magnesium include cashews ,almonds and Brazil nuts.
in other words, a 1-ounce (28-gram) serving of cashews hold 82 mg of magnesium, or 20% of the RDI.
Most nuts are also a good origin monounsaturated fat and of fiber and have been revealed to upgrade cholesterol levels and blood sugar in people with diabetes.
Brazil nuts are also extremely high in selenium. In fact, just two Brazil nuts provide more than 100% of the RDI for this mineral.
also, nuts are anti-inflammatory and can reduce appetite when eaten as snacks, beneficial for heart health.
Legumes are a family of nutrient-dense plants that include beans, lentils, peas, chickpeas and soybeans.
They’re too rich in many different nutrients, as well as magnesium.
For instance, a 1-cup serving of cooked black beans have an imposing 120 mg of magnesium, which is 30% of the RDI.
Legumes are also high in potassium and iron and a major source of protein for vegans.
as legumes are well of fiber and have a low glycemic degree (G Index), they may improve blood sugar control and lower cholesterol, and lowering heart disease risk.
A brew soybean product familiar as natto is considered an exceptional source of vitamin K2, which is essential for bone health.
Tofu is a main food in vegan diets due to its high protein content. Made by pressing soybean milk into soft white curds, it’s also known as bean curd.
A 3.5-ounce (100-gram) portion has 53 mg of magnesium, which is 13% of the RDI.
One portion also provides 10 grams of protein and 10% or further of the RDI for iron, calcium, selenium and manganese .
Additionally, some studies recommend that eating tofu may protect the cells lining your arteries and minimize your risk of stomach cancer.
Seeds are incredibly healthy.
Many — including pumpkin , flax and chia seeds — contain high degrees of magnesium.
Pumpkin seeds are a particularly rich source, with 150 mg in a 1-ounce (28-gram) portion.
This amounts to a huge 37% of the RDI.
In addition, seeds are full in omega-3 fatty acids, iron and monounsaturated fat .
What’s more, they’re extremely high in fiber. In reality , almost all of the carbs in seeds come from fiber.
They also have antioxidants, which protect our cells from damage free radicals produced along metabolism.
Flaxseeds reduce cholesterol and may contain benefits against breast cancer.
7. Whole Grains
Grains include barley, oats and wheat, as well as pseudocereals like quinoa and buckwheat .
Whole grains are exceptionnel sources of a lot of nutrients, as well as magnesium.
A 1-ounce (28-gram) portion of dry buckwheat contains 65 mg of magnesium, which is 16% of the RDI.
Many whole grains are also high in selenium, fiber, B vitamins and manganese.
Some studies reveal that whole grains decrease heart disease risk and reduces inflammation.
Pseudocereals like quinoa and buckwheat are higher in antioxidants and protein than traditional grains like wheat and corn.
What’s more, they’re gluten-free, so people with celiac disease or gluten sensitivity can enjoy them, too.
8. Some Fatty Fish
Fish, especially fatty fish, is incredibly nutritious.
Many types of fish are magnesium high level , including halibut, mackerel and salmon.
1/2 a fillet (178 grams) of salmon have 53 mg of magnesium, which is 13% of the RDI.
It also gives an imposing 39 grams of high-quality protein.
also, fish is high potassium levels B vitamins,selenium and various other nutrients.
A high intake of fat fish has been bound to a lowered risk of several chronic diseases, especially heart disease.
These benefits have been attributed to the high amounts of omega-3 fatty acids
Bananas are the top popular fruits in the world.
They’re most known for their high potassium level, which can lower blood pressure and is binded to a lowered risk of heart disease.
But they’re as well rich in magnesium — one banana packs 37 mg, or 9% of the RDI.
besides , bananas provide fiber, vitamin B6, manganese and vitamin C.
Ripe bananas are higher in carbs and sugar than most other fruits, so they may not be worthy for people with diabetes.
but, a big portion of the carbs in unripe bananas is resistant starch, which doesn’t get digested and absorbed.
Resistant starch may decrease blood sugar levels, decrease inflammation and increase gut health.
10. Leafy Greens
Click on the image Bellow if you want to know more about leafy greens (spinach)
Leafy greens are very healthy, and a lot are full with magnesium.
Greens with significant amounts of magnesium include
collard greens,spinach, kale, turnip greens and mustard greens.
For example, a 1-cup portion of cooked spinach has 157 mg of magnesium, or 39% of the RDI.
as well, they’re an excellent source of several nutrients, including manganese, iron and vitamins K, C and A.
Leafy greens also have many beneficial plant compounds, which help prevent your cells from harm and may reduce cancer risk.