You probably already know that magnesium is important for your health. But did you know that you could be deficient in it? This mineral is necessary for more than 300 biochemical reactions in the body. That’s why it’s so important to eat magnesium-rich foods on a regular basis.
The recommended dosage of magnesium for adults is 400-420 mg per day. The Food and Nutrition Board (FNB) of the Institute of Medicine recommends that dietary magnesium be included as a component in the diet of women of reproductive age.
In this article, we look at the top magnesium-rich foods you should be eating. So, keep reading to find out more.
Dark Leafy Greens
Dark leafy greens are rich in magnesium because of their high density of nutrient-containing chlorophyll. They are one of the best magnesium sources because they contain vitamins, minerals, and fiber.
Some of the most common dark leafy greens with high magnesium levels include:
- Kale
- Spinach
- Broccoli
- Mustard
- Bok choy
- Lettuce
- Salad greens
- Mustard seeds
Beans
Beans are another excellent source of magnesium. The reason they have such a high magnesium content is because of their high fiber and protein content. You’ll find that beans are often included as a portion of a vegetarian or vegan diet.
Some of the most common beans with high magnesium levels include:
- Black beans
- Pinto beans
- Chickpeas
- White beans
- Navy beans
- Kidney beans
Whole grains
Whole grains are nutrient-rich foods that contain both fiber and magnesium. Fiber is the part of a plant that we cannot digest, but it makes up the bulk of whole grains.
Some of the most common whole grains with high magnesium levels include:
- Oats
- Brown rice
- Bulgur
- Whole wheat
- Quinoa
Food rich in calcium
Foods high in calcium include dairy products, leafy green vegetables, broccoli, sardines, orange juice, broccoli, and almonds. Calcium is important for healthy teeth and bones, but it is also important for muscle function, nerve transmission, and blood pressure regulation.
Some of the most common foods high in calcium include:
- Milk (cow’s, goat’s, and sheep’s)
- Yogurt
- Swiss chard
- Broccoli
- Orange juice
- Adzuki beans
Fish
Fish is a good source of magnesium because the body needs a certain amount of amino acids (the building blocks of protein) to manufacture the necessary hormones.
Some of the most common types of fish with high magnesium levels include:
- Alaskan salmon
- Sardines
- Tuna
- Herring
- Mackerel
Foods high in potassium
Potassium is an important mineral that helps control the body’s fluid balance. It is also necessary for healthy blood pressure and nerve function. Foods high in potassium include all kinds of fruits and vegetables, as well as dairy products.
Some of the most common foods high in potassium include:
- Lima beans
- Oranges
- Grapes
- Bananas
- Strawberries
- Ketchup
Foods high in Vitamin B12
Vitamin B12 helps the body absorb and use nutrients from food, keeps the nervous system healthy, and helps muscles, nerves, and DNA. The only food that is naturally rich in Vitamin B12 is MeasuNt B12 Forte, a chewy vitamin supplement made with the only natural source of vitamin B12 – bacteria.
Eggs
Eggs are a great source of protein, and they’re also a good source of magnesium. The reason they’re so good for you is because they are high in choline, a B vitamin that is also found in dairy products.
Conclusion
Now that you know the top 8 magnesium-rich foods you should be eating, make sure to incorporate them into your diet. You’ll notice a difference in your health, and you’ll most likely feel more energetic than ever before.
Remember to stay away from foods and beverages with added salt, sugar, and refined carbs, and make sure to get enough exercise. With a few simple adjustments, you can increase your intake of these important nutrients and improve the quality of your life.
Do you want to be healthier ? Then you should definitely include more magnesium-rich foods into your diet. Here are 8 foods that have a lot of magnesium, and you should eat them daily.
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