Few people are really aware of the importance of magnesium for our health. It is transcendental for almost every function and tissue in our body. In short, it is necessary for the proper functioning of the immune system, prevents inflammation and may even reduce the risk of a heart attack.
Research from Harvard University found that daily intake of magnesium reduces the risk of developing diabetes by 33%, And other research has concluded that it even helps reduce depression and migraines.
Although there are supplements of this mineral on the market, experts conclude that it is best to get magnesium naturally through diet. In this article you will find 10 foods high in magnesium.
Magnesium deficiency problems
Magnesium is a mineral that the body needs to function as higher energy and strength levels are essential, Regulates blood sugar and plays a key role in the various chemical reactions that occur in the body.
It is also necessary to maintain the correct level of other minerals such as calcium, potassium and zinc. The heart, muscles or kidneys need this mineral to function effectively, and magnesium also helps in healthy tooth development.
The body can be seriously affected if the level of magnesium in our body is insufficient. This can cause:
- Gastrointestinal illnesses such as irritable bowel syndrome, Crohn’s disease, and celiac disease
- Kidney disease
- Stomach viruses that cause vomiting and diarrhea
Additionally, drinking too much alcohol or caffeine frequently can also negatively affect magnesium levels.
Recommended amount of magnesium
The United States National Institutes of Health recommends a daily intake of magnesium in these proportions
- 1-3 years: 80 mg
- 4-8 years: 130 mg
- 9-13 years: 240 mg
- Men aged 14 to 18: 410 mg
- Women aged 14 to 18: 360 mg
- Men aged 19 to 30: 400 mg
- Women aged 19 to 30: 310 mg
- Men +31 years: 420 mg
- Women +31 years: 320 mg
Magnesium is found naturally in different foods. Although magnesium deficiency is rare, many people do not get enough of this mineral in their diet..
However, the average adult can only get 66% of the recommended daily amount of magnesium from their normal diet, largely because of the amount of processed foods we eat.
Foods rich in magnesium
the following 10 foods are among the best natural sources of this mineral. Include them in your diet if you want to increase your magnesium intake.
1. Whole wheat
All whole grains are a great source of this mineral, however, wheat wins the game. In 100 grams of wholemeal flour there is 167 mg of this mineral. You can eat it in a delicious pasta salad, whole toast, or with rich breakfast cereals.
Spinach is best known for its high iron content, but it is also a food rich in magnesium.. 100 grams of this vegetable contain 79 mg of magnesium. For consumption, you can boil them and eat them with potatoes and a piece of meat or fish, or, if you prefer, you can add raw spinach leaves to a healthy salad.
Quinoa is an ancestral cereal that has a great flavor and contains a large amount of protein of great biological value, but this rich cereal also contains magnesium. In a cup of quinoa, you can find 118 mg of magnesium.
Almonds are a healthy snack that, in addition to being high in vitamin E, are rich in magnesium. One ounce of this food provides 20% of the recommended daily amount of magnesium, which is 80 mg.
Tofu is a high protein food and one of the best alternatives for people who don’t want to eat meat or fish. Half a cup of this product contains 37 mg of magnesium.
6. Black beans
Black beans provide great health benefits and are also delicious. Definitely a great source of fiber and magnesium. Half a cup contains 60 mg of this mineral. So, not only are they ideal for their great taste, but because they will bring you benefits in so many ways.
7. Edamame or soybeans
Edamame is the name given to soybean pods which are boiled in salted water and served whole. They taste great and half a cup of this food contains 50 mg of magnesium. It can be eaten as a “dip”, in a salad or with rice.
Avocado is a food rich in a type of unsaturated fat called monounsaturated, so consuming it is of great value to our health. But avocado is also rich in magnesium and 1/2 cup of this food represents 184 calories and 33 mg of this micronutrient, 9% of the recommended daily allowance.
9. Peanut butter
Peanuts are a rich and healthy “snack” if eaten naturally. A delicious option for consuming this product is in the form of peanut butter. You can eat it, for example, spread on slices of wholemeal bread to increase the amount of magnesium. Two tablespoons of peanut butter provides 87 mg of magnesium.
10. Dark chocolate
Cocoa is an excellent source of magnesium. That’s why you don’t have to feel guilty if you decide to eat a piece of dark chocolate. In addition to its rich flavor, a bar of dark chocolate without sugar gives you 28 mg of magnesiumIn other words, 7% of the recommended daily amount.