Magnesium is a mineral that is rarely mentioned in the important nutrients for the body. However, magnesium plays an important role in keeping bones strong just like calcium. It helps prevent Heart diseases and risk of diabetes.
To fight type 2 diabetes, insulin must keep blood sugar levels stable. Meanwhile, magnesium plays a role in insulin control, has an impact on the hormone that metabolizes sugar in the body. As a result, a diet rich in magnesium will help reduce the risk of diabetes. In addition, magnesium also works to strengthen muscles, stabilize nerve function, immune system and protect the heart. Therefore, in order to be healthy, we need to focus on foods rich in natural magnesium.
If the body lacks magnesium, it can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and brain infarction. Conversely, consuming too much magnesium often causes diarrhea as the body tries to excrete the excess. The amount of magnesium that each healthy adult needs to supplement is 400mg/day.
Below is a list of foods rich in magnesium content. You can refer to this nutrient supplement best for your body.
This is a food that is considered a “golden” source of magnesium for the body. In 1 small cup of spinach (100g) contains up to 157mg of magnesium, equivalent to about 40% of the body’s daily intake.
To prevent the risk of stroke as well as cardiovascular diseases, add 1 cup of this vegetable to your daily menu. In addition, spinach also contains many essential nutrients for the body such as vitamins A, D, E, omega 3 …
2. Dark Chocolate
Dark chocolate is a magnesium-rich food that you should not ignore, whereby a 100g serving of dark chocolate will provide about 327mg of magnesium, meeting about 16% of the daily need. In addition, dark chocolate also contains many other nutrients such as iron, copper, prebiotic fiber …Dark chocolate also contains antioxidants, which slow down the aging process of the body.
Not only that, dark chocolate also contains many beneficial antioxidants that help neutralize free radicals and contains flavanols that help prevent bad cholesterol (LDL) to protect heart health. To get the most out of dark chocolate, you should choose products that contain at least 70% cocoa solids.
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Avocado is a nutritious fruit and also a rich source of magnesium. An average avocado will provide about 58mg of magnesium (accounting for 15% of the daily need). In addition, avocado is also a rich source of potassium, vitamin B and vitamin K. Additionally, avocados are an excellent source of dietary fiber. In fact, 13 of the 17 grams of carbs in an avocado come from fiber. This makes this fruit contain very few digestible carbs.
In particular, avocados are also high in healthy monounsaturated fats that are good for heart health. Studies have also shown that eating avocados can help reduce inflammatory responses and improve blood cholesterol levels, while increasing feelings of fullness after a meal. This makes avocados a great low-carb food for the digestive system.
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In 100 grams of seaweed contains up to 120mg of magnesium. In addition, this food also contains a lot of iron, vitamin C, calcium. They are also low in calories, so even people who are overweight or want to apply dietary measures can use this food to effectively supplement magnesium for the body.
Seaweed contains a number of beneficial nutrients that help keep the heart healthy. It also contains soluble fiber and contains long-chain omega-3 fatty acids, both of which may benefit heart health. They may also help lower LDL (“bad”) cholesterol levels and total cholesterol.
Adding seaweed to the diet may reduce the risk of diabetes. Researchers believe that certain compounds found in seaweed may play an important role in stabilizing blood sugar levels and preventing type 2 diabetes. One of these is fucoxanthin, a substance. This compound is thought to help reduce insulin resistance and stabilize blood sugar levels. In addition, the type of fiber found in seaweed can slow the rate at which carbs are absorbed from a meal. This can make it easier for your body to stabilize blood sugar.
5. Whole Grains
Whole grains such as wheat, oats, barley, buckwheat, and quinoa are all high in nutrients including magnesium. In a 28g serving of dried buckwheat, there are about 65mg of magnesium (accounting for 16% of the recommended daily intake). In addition, whole grains are also high in fiber, B vitamins, selenium and manganese. Studies have also shown that whole grains help reduce inflammation and reduce the risk of heart disease.
In particular, buckwheat and quinoa are two grains that contain higher levels of protein and antioxidants than other traditional grains such as corn and wheat. Not only that, they also contain gluten which is great for people with celiac disease or gluten sensitivity.
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6. Fatty fish is a food rich in magnesium
Fish, especially fatty fish, is a very nutritious food. Many types of fish are high in magnesium, such as salmon, mackerel, and halibut. In 78 grams of salmon fillet contains 53mg of magnesium, accounting for 13% of the recommended daily intake. It also provides 39 grams of high-quality protein.
In addition, fish is rich in potassium, selenium, B vitamins and other nutrients. Fats in fish are very beneficial for health, they help reduce the risk of several chronic diseases, especially heart disease, due to the high amount of omega-3 fatty acids contained in fatty fish.
One of the great effects of magnesium in the body is that it improves calcium absorption. Yogurt contains magnesium and calcium, both of which are good and promote bone health. One cup of low-fat yogurt will provide the body with 47mg of magnesium.
In addition, using yogurt also helps to provide many essential nutrients for the body while helping to improve skin and physique. You can eat yogurt directly or eat it with smoothies, fruits are all very delicious.
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Bananas are considered a healthy snack of the day. On average, a banana contains 32mg of magnesium, vitamin C and fiber. In addition, the remaining nutrients include vitamins C, B6, manganese and potassium. They are high in potassium, which lowers blood pressure and reduces the risk of cardiovascular disease.
When bananas are still green, they are one of the great sources of resistant starch. Resistant starch is a healthy carbohydrate that fills you up and boosts your metabolism. You have many options to make a nutritious dish from bananas. You can eat them directly, mash the bananas into a smoothie, slice them up and put them in a bowl of oatmeal or toast with peanut butter.
9. Pumpkin Seeds
As a familiar nut, easy to find and very cheap, but you will be surprised by the nutritional content in this nut. Pumpkin seeds are not only good for the heart and liver, they also help improve prostate health and prevent diabetes. In addition, besides the rich amount of omega 3 and zinc, they are also a great source of magnesium for the body.
Pumpkin seeds are an especially good source of magnesium. A 28-gram serving of pumpkin seeds can provide up to 150mg of magnesium, which is 37% of the recommended daily amount. In addition, nuts are rich in iron, monounsaturated fats, and omega-3 fatty acids. What’s more, they are rich in fiber. So the amount of carbs provided by these nuts comes entirely from fiber.
10. Soybeans and Legumes
Why soybeans are considered “meat” of vegetarians. It is because of the abundant nutrient content in this food. In 100g of soybeans, there are usually 228mg of magnesium, which meets 30% of the magnesium required for the body every day. Moreover, soy is very good for the woman’s body. Eating soybeans will help the body avoid cancer and osteoporosis.
You can use nutrient-rich legumes including lentils, green bean seeds, kidney beans, white beans, black beans and peas. Because legumes are rich in fiber and have a low glycemic index (GI), they can lower cholesterol, help control blood sugar, and reduce your risk of heart disease. For example, a fermented soy product called Natto is considered an excellent source of vitamin K2 and is important for bone health.
Tofu is a main food in a vegetarian diet due to its high protein content. It is made by pressing soy milk into soft white curds. In 100grams of tofu contains 52 mg of magnesium, accounting for 13% of the recommended daily amount. One serving also has 10 grams of protein and 10% of the recommended daily intake of calcium, iron, manganese and selenium. Eating tofu helps protect the cells in your arteries and reduces the risk of stomach cancer.
12. Sesame Seeds
Sesame seeds are also one of the nuts that help to add a large amount of magnesium to the body. According to the estimates of nutritionists, in 128g of sesame seeds contain about 101 mg of magnesium.
Some studies have shown that sesame seeds can reduce high blood pressure, help the cardiovascular system work more smoothly, and prevent cardiovascular diseases. In addition, magnesium is known as a mineral that dilates blood vessels, helping to reduce high blood pressure, magnesium in sesame seeds also has the same effect. You may not know, the magnesium content in sesame seeds in 1 serving provides the body with 25% of your daily magnesium needs. This number is not small, is it?
Sesame seeds can help your sex life, because they are high in zinc, which helps in the production of testosterone and sperm in men. In addition, sesame seeds are also a rich source of iron and vitamin B6. You can mix sesame seeds into cereals when eating or sprinkle on salads, stir-fries.
With a large amount of minerals and vitamins, almonds are ranked among the top nuts with positive effects on health. Normally, in 100g of almonds contains 286mg of magnesium. The habit of eating almonds not only helps supplement magnesium for the body but also helps prevent cancer, beautify skin, strengthen the development of teeth and bones.
Magnesium is a mineral involved in more than 300 body’s processes, including blood sugar control. Almonds assist in correcting this deficiency significantly reducing blood sugar levels and improving insulin function. People without diabetes also saw a significant reduction in insulin resistance when supplementing with magnesium. This indicates that magnesium-rich foods like almonds may help prevent metabolic syndrome and type 2 diabetes.
Magnesium in almonds can also help lower blood pressure levels and prevent cardiovascular disease.
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14. Sunflower Seeds
Everyone knows that sunflower seeds are the top food in terms of vitamin E. One cup of sunflower seeds provides 250mg of Magnesium, 35mg of Vitamin E, 5mg of Vitamin B5, 500mg of Potassium, 160mg of Folate, 42mg of Selenium, 5mg of Iron. Sunflower seeds contain a lot of Protein, Magnesium and Vitamin D, 6 times higher than other foods. Sunflower seeds are also an excellent source of antioxidants, selenium and vitamin D that have the potential to prevent cancer.
High blood pressure is a major risk factor for heart disease such as heart attack and stroke. Sunflower seeds contain magnesium and compounds that inhibit an enzyme that causes blood vessel constriction. Therefore, eating sunflower seeds helps blood vessels relax and lower blood pressure.
Some research suggests that if a person eats 30 grams of sunflower seeds per day as part of a healthy diet, it can reduce blood sugar levels by 10% within 6 months. The blood sugar-lowering effects of sunflower seeds may come from the plant compound chlorogenic acid.
It would be shortcoming if in the list of magnesium-rich foods to forget kale. This is a vegetable that is considered the most nutritious. Specifically, in 1 cup of kale (67g), it accounts for 22.8mg magnesium ~6% of the RDA (the amount that the body can absorb per day).
Kale is considered an extremely good vegetable for heart health. They can lower blood cholesterol levels. According to a study by scientists in Los Angeles, kale contains lutein, which is a substance that can fight the early stages of atherosclerosis. Besides, the potassium in kale is also very effective in lowering blood pressure.
Bottom line: Magnesium is an essential mineral for the development of bones and joints and the nervous system. Therefore, it is essential to supplement 350mg to 400mg of magnesium per day for the body through food. This not only helps to reverse heart disease, type 2 diabetes. Be sure to add to the 15 foods mentioned above because they are not only rich in magnesium but also contain many nutrients that have a positive impact on the body.
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