Magnesium is an important mineral that our bodies need to stay healthy. It is found in foods like whole grains, nuts, seeds, legumes, and certain fruits and vegetables. Magnesium helps with many chemical reactions in our bodies and is essential for our health. Many people do not get enough magnesium, and it is recommended to have about 420 milligrams per day.
In this blog post, we will discuss about why magnesium is important for our health and look at some super healthy foods that are high in magnesium.
10 Magnesium-Rich Foods That Are Super Healthy
Magnesium is an essential mineral that plays a crucial role in our bodies, from supporting bone health to regulating muscle and nerve function. Here are 10 delicious and nutritious foods that are packed with magnesium:
1. Dark chocolate
Dark chocolate is a tasty treat that is not only delicious but also packed with nutrients that are good for your health. It is rich in magnesium, iron, copper, and manganese, which are important minerals for your body. Dark chocolate also contains prebiotic fiber that helps the good bacteria in your gut.
Additionally, dark chocolate is full of antioxidants, which help protect your cells from damage. These antioxidants can prevent diseases and keep you healthy. Dark chocolate is especially good for your heart because it contains flavanols, which are powerful compounds that can help lower bad cholesterol and keep your arteries healthy.
2. Avocados
Avocados are not only delicious but also really good for you! They are packed with important nutrients like magnesium, which is great for your body. Just one medium avocado gives you 58 mg of magnesium, which is about 14% of what you need in a day.
Avocados are also rich in potassium, B vitamins, and vitamin K. They are unique because they are high in fat, but it’s the good kind of fat called monounsaturated fat that is good for your heart. Another awesome thing about avocados is that they are a fantastic source of fiber. Most of the carbohydrates in avocados are from fiber, which means they are low in carbs that your body can digest easily.
3. Nuts
Nuts like almonds, cashews, and Brazil nuts are full of important nutrients like magnesium, fiber, and healthy fats. For example, a small handful of cashews provides about 20% of the magnesium you need in a day. These nuts can also help regulate blood sugar and cholesterol levels, which is especially beneficial for people with diabetes.
Brazil nuts are high in selenium, with just one nut providing almost 175% of your daily selenium needs. Nuts have anti-inflammatory properties that are good for your heart and can even help you feel full when snacking on them.
5. Tofu
Tofu is a popular food choice for vegetarians because it is rich in protein. It is made from soybean milk and is also known as bean curd. A 3.5-ounce serving of tofu contains 35 mg of magnesium, which is important for your body. It also provides 10 grams of protein, as well as calcium, iron, manganese, and selenium.
Studies have shown that eating tofu and other soy products may help protect the cells in your arteries and reduce the risk of stomach cancer. So, incorporating tofu into your diet can have health benefits!
6. Seeds
Various types of seeds like flax, pumpkin, and chia are packed with magnesium, a mineral that is essential for our bodies. Among these seeds, pumpkin seeds stand out as an excellent source of magnesium, providing a significant portion of our daily needs. These seeds are also rich in iron, healthy fats, and omega-3 fatty acids. Additionally, seeds are high in fiber, which is good for digestion.
Moreover, seeds contain antioxidants that help protect our cells from damage. Flaxseed, in particular, has been linked to lowering cholesterol levels and potentially offering some protection against breast cancer. So, adding seeds to your diet can be a great way to boost your nutrient intake and promote overall health.
7. Whole grains
Whole grains such as wheat, oats, barley, and pseudo cereals like buckwheat and quinoa are packed with important nutrients like magnesium. Magnesium is essential for our body to work properly. A one-cup serving of cooked buckwheat, which is about 168 grams, contains 86 milligrams of magnesium. This is a good amount and provides 20% of the recommended daily intake.
Whole grains are not only rich in magnesium but also in other nutrients like B vitamins, selenium, manganese, and fiber. These nutrients are important for keeping our bodies healthy and strong. Studies have shown that eating whole grains can help reduce inflammation and lower the risk factors for heart disease. This means that including whole grains in our diet can help keep our hearts healthy and reduce the chances of getting heart-related problems.
8. Some fatty fish
Fish like salmon, mackerel, and halibut are great sources of magnesium, which is important for our bodies. A 3.5-ounce serving of cooked salmon has 30 mg of magnesium, which is good for about 7% of your daily needs. It also has 22 grams of protein, which is great for building muscles.
Fish are not only rich in magnesium but also contain potassium, selenium, B vitamins, and other important nutrients. Eating plenty of fatty fish like salmon has been linked to reducing the risk of heart disease and other chronic conditions. So, adding fish to your diet can be a tasty and healthy choice for your body.
9. Bananas
Bananas are famous for being a great source of potassium, which can help with lowering blood pressure and reducing the risk of heart disease. They also contain magnesium, vitamin C, vitamin B6, manganese, and fiber.
Ripe bananas have more sugar and carbs compared to other fruits, so they may not be the best choice for those on a low-carb diet. On the other hand, unripe bananas are high in resistant starch, which is good for blood sugar levels, inflammation, and gut health.
10. Leafy greens
Green leafy vegetables such as kale, spinach, collard greens, turnip greens, and mustard greens are rich in magnesium. For example, a 1-cup serving of cooked spinach contains 158 mg of magnesium, which is 37% of the daily value.
These leafy greens are not only high in magnesium but also provide essential nutrients like iron, manganese, and vitamins A, C, and K. They also contain beneficial plant compounds that protect cells from damage and may lower the risk of cancer.
Conclusion
In conclusion, including magnesium-rich foods in your diet is essential for maintaining good health. From leafy greens like spinach to tasty nuts like almonds, there are plenty of delicious options to choose from. By incorporating these foods into your meals, you can ensure that your body has the necessary magnesium it needs to function properly and keep you feeling great.