Foods Rich In Magnesium: The Options And Benefits
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Calcium, iron, even potassium get their due attention but there is one essential mineral that people hardly talk about and that is Magnesium. Involved in multiple chemical reactions, Magnesium is a very important nutrient which makes your body function properly and helps in regulating blood sugar levels. Not just that, Magnesium also keeps the heart best steady and keeps the bone cartilage healthy. Now that you know about the many benefits of including Magnesium ee are sure you would want to know about Magnesium rich foods which will boost your Magnesium intake and help you stay healthy.
Magnesium Rich Foods You Should Include In Your Diet
When you are looking for foods high in Magnesium then it is always better to look at the natural sources. Let us tell you about what are the best natural sources of Magnesium that you can incorporate into your diet easily.
It's common knowledge that Dark Chocolate is healthy but did you know that it is also one of the foods that has high Magnesium content? Not just that, Dark Chocolate is also rich in iron, manganese, copper and also has prebiotic fiber which keeps your gut healthy. It is also rich in antioxidants which are helpful in neutralizing free radicals. 1 ounce (28 grams) of Dark Chocolate offers 16% of the recommended daily allowance. Dark Chocolate is also loaded with flavonoids which is good for heart's health.
Turns out your mom was right all this time. Greens are indeed super healthy and Spinach is one of the healthiest green vegetables you can have. Not only is Spinach a good source of Magnesium but is also a good source of iron, manganese and vitamins A, C and K. Half a cup of spinach has 78 grams of Magnesium which is 19% of the recommended daily allowance. Leafy greens also help in protecting your cells from damage and reduce the risk of cancer.
A family of nutrient dense plants, Legumes include chickpeas, lentils, peas, beans and soyabean. When looking for foods high in magnesium and potassium, Legumes become a go to option. A cup full of black beans consists of 120 grams of Magnesium which is 30% of the recommended daily allowance. Legumes are also a great source of protein and are very nutritious. Since Legumes are very fibrous and have a low glycemic index they regulate cholesterol levels and lower the risk of heart diseases.
Whole Grains come in many varieties which range from wheat, barley and oats and also include pseudocereals like quinoa and buckwheat. They are an excellent source of not just Magnesium but many other nutrients like vitamin B, selenium, fiber and manganese. Eating whole grains have many benefits like reducing inflammation, lowering the risk of heart disease and a lot more. Sudu serials like quinoa and buckwheat are also rich in antioxidants and protein. And added benefit is that pseudocereals are also gluten free.
Go Nuts! No, we mean it. Nutritious and delicious nuts are also a great source of magnesium. Not just that they are also a good source of monounsaturated fat, fiber and selenium. Nuts also aid in regulating blood sugar levels and reducing cholesterol levels. Nuts like Brazil nuts, cashews and almonds are rich sources of Magnesium. In fact, just two Brazil nuts make for more than 100% of the RDA of Manganese. In addition to all of that these nuts are also beneficial for the heart, help in reducing inflammation, and are very filling.
Now that you know about Magnesium rich foods we think you would like to include them in your diet plan. If you would like to know how to include them in your diet and get in touch with certified nutritionists then get FITFEAST You can now consult an expert nutritionist and get a personalized diet plan for yourself to improve your eating habits and have a balanced diet that boosts your calcium intake. Activate FITFEAST by FITPASS to consult a personal nutritionist and get your Magnesium boosting diet plan today.
Foods rich in magnesium include spinach, almonds, cashews, black beans, avocado, dark chocolate, and whole grains. These help support muscle function, energy production, and bone health.
Magnesium-rich foods include leafy greens (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, chia), whole grains (brown rice, oats), and legumes (black beans, chickpeas).
