10 foods that will provide you with magnesium

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Be careful with dietary supplements.

Why do you need magnesium

It is one of the essential Magnesium and your health / Nourish / WebMD minerals that your body cannot live without. Literally.

Magnesium is a key participant in more than 300 chemical reactions through which metabolism occurs. It provides mobility and proper muscle function. Thanks to him, the nervous system correctly transmits signals from the brain to various organs and tissues and vice versa. Inside the brain, however, too.

Magnesium helps maintain a stable heart rate and balanced blood sugar levels. Also, the mineral is directly involved in the synthesis of proteins and DNA, that is, it helps the body to recover, maintain health and youth.

Where does magnesium come from and how much is it needed

Despite such a high importance, our body does not know how to produce magnesium on its own - we get it from food. Women 19 and older need Magnesium to stay healthy. Fact sheet for health professionals / Office of Dietary Supplements / U. S. National Institute of Health 310 mg of magnesium per day (for pregnant women - up to 350 mg), men under 30 years old - 400 mg, over 30 years old - 420 mg.

The alternative is to get magnesium from multivitamins and supplements. However, in this case, there is a risk of overdoing it. An excess of magnesium manifests itself as nausea, stomach cramps, diarrhea, and in some cases, Magnesium and your health / Nourish / WebMD can lead to cardiac arrhythmias and even cardiac arrest.

Therefore, never take magnesium supplements if you have:

• heart problems;
• renal failure;
• intestinal obstruction;
• myasthenia gravis.

Eating regular food is a much safer way to get your daily magnesium intake. Even if you eat too many foods that contain this mineral, the kidneys will flush out the excess through urine. And you will get nothing but benefit.

What foods contain the most magnesium

1. Dark chocolate

One 100-gram bar contains Candies, chocolate, dark, 70-85% cacao solids / NutritionData, up to 200 mg of magnesium - that is, at least half of the recommended daily intake.

Chocolate is also rich in iron, copper, manganese and antioxidants - substances that protect the cells of the body from the damaging effects of free radicals. To get the most out of your chocolate, choose a product that contains at least 70% cocoa.

2. Avocado

Avocados, raw, all commercial varieties / NutritionData magnesium 58 mg per medium fruit (or about 30 mg per 100 g) is a very good result. In addition, avocados are high in potassium, B vitamins, vitamin K and monounsaturated fats, which are extremely beneficial for the cardiovascular system.

A separate topic is fiber. Avocados are literally overflowing with it: 13 out of 17 g of carbohydrates per average fruit are healthy ones. Fiber improves digestion, helps lower blood sugar levels, and keeps you feeling full after a meal. All this makes avocados not only healthy, but also a dietary product that helps to control weight.

3. Nuts

Magnesium is found in almost all types of nuts, but almonds, cashews and Brazil nuts are especially rich in it. For example, 100 g of cashews will provide your body with almost 300 mg of Nuts, cashew nuts, raw / NutritionData mineral.

Also, most nuts are a good source of protein, all the same healthy fiber and monounsaturated fats.

4. Legumes

Lentils, beans, chickpeas, peas, soybeans - choose any of these products: they all contain at least 30 mg of magnesium per 100 g. The champion is black beans, 100 g of which contains 70 mg of Beans, black, mature seeds, cooked, boiled, without salt / NutritionData vital mineral.

5. Tofu

Soy tofu is a great meat substitute as it contains a lot of protein. But it also contains a lot of magnesium - 53 mg Tofu, extra firm, prepared with nigari / NutritionData per 100 gram serving. Also the famous bean curd is a generous source of calcium, iron, manganese and selenium.

6. Quinoa

Popular cereals contain more protein than any other cereal. Quinoa also contains a lot of iron, folic acid (vitamin B9), copper, manganese … And, of course, magnesium. Quinoa, no added fat / FoodData Central / U. S. Department of Agriculture: 64 mg per 100 gram serving of cooked porridge.

7. Fatty fish

Salmon, halibut, Atlantic mackerel, pollock are especially rich in magnesium. For example, in a small 100-gram piece of pollock fillet of an important mineral, about 30 mg of Fish, salmon, Atlantic, farmed, cooked, dry heat / NutritionData.

The same bite will provide you with 20 grams of high-quality protein, as well as decent doses of potassium, selenium, B vitamins and essential omega-3 fatty acids.

8. Spinach

88 mg Spinach, cooked, boiled, drained, without salt / NutritionData of magnesium for every 100 g of spinach raw or cooked (for example, as a pie filling). A slightly smaller, but also noticeable amount of the mineral is found in other leafy greens - cabbage, turnip greens and mustard.

9. Whole grain cereals, bran, whole grain bread

Wheat, oats, barley, and pseudo-grain buckwheat are also rich in magnesium. For example, in buckwheat it contains more than 230 mg of Buckwheat / NutritionData per 100 g, and in whole grain flour - about 140 mg of Wheat flour, whole-grain / NutritionData for the same weight.

10. Bananas

One large banana weighing just over 200 grams will provide your body with approximately 60 mg of Bananas, raw / NutritionData magnesium. This makes bananas the champion fruit for this mineral.