5 Healthy Foods Packed With Magnesium
- Yash Lakhan
Updated : October 04, 2022 12:10 IST
Magnesium is an incredibly valuable mineral. Many people do not consume the recommended daily intake (RDI) of 400 mg, despite the fact that it plays a role in hundreds of chemical reactions in your body.
Magnesium performs numerous activities in the human body. Strong muscles, bones, and blood pressure all depend on it. Many people do not get enough magnesium, but foods like almonds and tofu can help improve your levels. Magnesium is an incredibly valuable mineral. Many people do not consume the recommended daily intake (RDI) of 400 mg, despite the fact that it plays a role in hundreds of chemical reactions in your body and aids in maintaining your health. However, you may easily meet your daily needs by eating magnesium-rich foods. Here are some magnesium-rich foods to consider.
1. Dark Chocolate
Dark chocolate is both healthy and tasty. It contains 64 mg of magnesium per 28-gram serving, which is 16% of the RDI. Dark chocolate is also strong in iron, copper, and manganese, as well as prebiotic fibre, which nourishes your good gut bacteria. Furthermore, it is high in antioxidants, which are good for the body. These are nutrients that help to neutralise free radicals, which are toxic chemicals that can cause cell damage and disease. Dark chocolate is especially good for your heart because it includes flavonols, which are antioxidant molecules that keep "bad" LDL cholesterol from oxidising and clinging to the cells lining your arteries. To reap the maximum advantages of dark chocolate, select a product that contains at least 70% cocoa solids. A greater percentage is preferable.
Avocados are a delicious source of magnesium and an extremely nutritious fruit. One medium avocado has 58 mg of magnesium or 15% of the RDI. A lot of potassium, B vitamins, and vitamin K are also present in avocados. In addition, unlike most fruits, they are heavy in fat, particularly heart-healthy monounsaturated fat.
Avocados are also an excellent source of fibre. In fact, fibre accounts for 13 of the 17 grammes of carbs in one avocado, making it exceptionally low in digestible carbs. Avocados have been found in studies to reduce inflammation, lower cholesterol levels, and promote feelings of fullness after meals.
The legume family of nutrient-dense plants includes lentils, beans, chickpeas, peas, and soybeans. They're high in a variety of nutrients, including magnesium. A 1-cup portion of cooked black beans, for example, has 120 mg of magnesium, which is 30% of the RDI. Legumes are also abundant in potassium and iron, making them an excellent source of protein for vegetarians. Legumes, which are high in fibre and have a low glycemic index (GI), may lower cholesterol, improve blood sugar control, and reduce the risk of heart disease. Natto, a fermented soybean product, is a good source of vitamin K2, which is crucial for bone health.
The banana is one of the fruits that is eaten most frequently worldwide. Their high potassium content, which has been associated with lowered blood pressure and a lower risk of heart disease, is what makes them most well-known. One large banana, which provides 37 mg, or 9% of the RDI, is high in magnesium. Additionally, bananas have fibre, vitamin B6, vitamin C, and manganese.
Ripe bananas may not be ideal for diabetics because they contain more sugar and carbs than the majority of other fruits. However, resistant starch makes up a major amount of the carbs in unripe bananas and is not digested or absorbed. Resistance starch has the potential to lower blood sugar levels, reduce inflammation, and improve intestinal health.
5. Leafy Greens
Leafy greens are incredibly nutritious, and many are high in magnesium. Kale, spinach, collard greens, mustard greens, and turnip greens are among the greens high in magnesium. A 1-cup portion of cooked spinach, for example, has 157 mg of magnesium, or 39% of the RDI.
They also contain significant amounts of manganese, vitamin K, vitamin C, and iron. Leafy greens also include a variety of beneficial plant components that help protect your cells from damage and may lower your risk of cancer.