Foods High in Magnesium: Essential Nutrients for Your Health
Magnesium is one of the many minerals that the body can’t do without, as it helps with protein synthesis, maintains healthy bones, and even produces energy. There are legions of people who do not receive their recommended daily dosage of magnesium, which results in, in the worst of cases, fatigue and muscle cramps. Magnesium has been confirmed to relieve symptoms as it is naturally and readily available. Here are a few food items that are rich in magnesium.
Leafy Green Vegetables
The body can get adequate magnesium by consuming leafy greens such as spinach, kale, and Swiss chard. One cup of cooked spinach equates to approximately 157 milligrams of magnesium, and this is roughly 40% of what adults are supposed to consume within a day.
How to Include Them:
Spinach can be added to smoothies in the morning to guarantee a nutrient-dense meal to start the day.
Kale or Swiss chard could instead be prepared on the side.
Mixed greens can still provide adequate magnesium while being the base of a salad.
2.Nuts and Seeds
Almonds, pumpkin seeds, and cashews have been suggested to provide good levels of magnesium. Take for example, 1 ounce of pumpkin seeds contains about one hundred and fifty six milligrams of magnesium, which explains how they can be consumed as a snack or topping.
How to Include Them:
For example, pumpkin seeds can be mixed into oatmeal to further boost magnesium content.
In between meals, take a few bites of mixed nuts. Use the almond butter in smoothies or slather it on whole grain breads. Whole Grains Whole grain toast
Whole Grains
Whole grains, which include quinoa, brown rice, and oats, are high in magnesium but also serve as a great source of dietary fiber and other key nutrients. For example, one cup of cooked quinoa has about 118 milligrams of magnesium.
How to Include Them:
It is recommended that you switch from white rice to brown rice when having meals.
A good suggestion would be to start off your day with a bowl of oatmeal along with some fruit and topping with nuts!
Quinoa can also be added at the bottom of salads. If not, use it as a side dish.
Legumes
Beans, lentils, and chickpeas comes with a significantly high magnesium content alongside with proteins and fibers. For example, one cup of cooked black beans contains roughly 120 milligrams of magnesium.
How to Include Them:Foods
Beans can be tossed into soups, stews, and even chili.
If you are feeling a little hungry, you can also make humus out of chickpeas to eat it as a dip.
Salads or curries can have lentils incorporated into it.
Fish
Salmon, mackerel and halibut are good sources of magnesium alongside providing omega-3 fatty acids. An important type of fatty acid that can be found in heart healthy fish. A salmon fillet of 3 ounces can give you about 26 mg of magnesium.
How to Include Them:
Salmon can be smothered in butter and grilled for a simple and healthy meal around dinner time.
Salads or sandwiches can include warm mackerel.
Canned salmon can then be used for making cakes or patties.
Dark Chocolate
Chocolate lovers, you will be delighted to know that dark chocolate is an unexpected wonderful source of magnesium. Each ounce of dark chocolate which has 70% cocoa or more contains approximately 64 milligrams worth of magnesium.
How to Use It:
Indulge yourself by having a piece of dark chocolate after your meal.
Add dark chocolate shavings to smoothies or yogurt.
In baking recipes, cocoa powder can be used.Foods High in Magnesium
Avocados
Avocados are a good source of magnesium with about 58 milligrams contained in a harvesting avocado and they have a smooth and sweet profile.
How to Use Them:
For breakfast, smear toasted bread with avocado as they are nutrient rich.
Add sliced avocados in salad and put them in sandwiches.
Dips and dressing can be made with avocados as base for a smooth texture.Foods High in Magnesium
Bananas
Bananas have earned their well deserved reputation of being high in potassium but they also have some magnesium present in them. One medium sized banana has around 32mg of magnesium in it.
How to Use Them:
Bananas can be sliced into oatmeal or cereal.
Bananas can also be added to smoothies by blending them.
They can also be eaten as a quick grab snack.
Magnesium produce supplements: guidelines
Mix up your meals: Incorporate other foods high in magnesium for a balanced daily intake.
Make your meals wisely: Use steaming or baking rather than boiling since it can remove magnesium into kitchen water.
Examine barcodes: Look up the magnesium concentration of the foodstuffs you buy, especially the packaged ones.
Choose the right combination of products: This refers to the combination of foods that contain magnesium-rich sources and the magnesium-rich sourcing supporting vitamin D transgenic enhancing absorption foods.
You can help your body perform its basic functions along with improving your health. These foods should become a part of your regular diet so that you can enjoy their benefits.Foods High in Magnesium