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Magnesium can become a real lifesaver! Let's tell you which products contain the most of it.
Magnesium is extremely important for the normal functioning of our body. It is involved in hundreds of chemical reactions in the body and helps us maintain good health. This trace element is especially useful for those who are older.
Many of us fall short of the recommended daily allowance of 400 milligrams of magnesium, even though it's not that difficult to do. You don't even need pills!
Just eat more magnesium-rich foods and you'll be fine.
What should be added to your diet?
1. Dark chocolate
Dark chocolate is not only tasty, but also healthy — great news for chocolate fans! It is very rich in magnesium: 30 grams (five pieces) contains 64 mg, which is 16% of the recommended daily dose.
Dark chocolate also contains a lot of iron, copper, manganese and prebiotic fibers, which the beneficial intestinal bacteria will happily snack on.
It is very important to maintain a healthy microbiome - it does many important things, from digestion and assimilation of useful substances to maintaining immunity.
The benefits of chocolate do not end there: it is full of useful antioxidants. These substances neutralize free radicals - harmful molecules that can damage our cells and lead to diseases. Some scientists even believe that it is free radicals that are responsible for the aging of our body, so neutralizing their negative impact can extend the life span and quality of life.
Dark chocolate is especially good for heart health because it contains flavonoids, which are powerful antioxidant compounds.
These guys prevent "bad" LDL cholesterol from oxidizing and sticking to the cells that line the inner surface of our arteries.
To get the most from dark chocolate for the heart, intestines and body as a whole, choose a product that contains at least 70% cocoa (the higher the better!). It is not as sweet as milk, but once you get used to it, you will hardly give up the rich velvety taste.
2. Avocado
Unlike most fruits, avocados are high in fat, especially heart-healthy monounsaturated fats.
Studies have shown that eating avocados can reduce overall inflammation, increase the level of "good" cholesterol in the body, and reduce the amount of "bad" cholesterol. And it also increases the feeling of satiety after eating.
3. Nuts
Nuts are nutritious and tasty — this is an undeniable fact. And they also have a lot of magnesium, especially almonds, cashews and Brazil nuts. 30 grams of cashew contains 82 mg of magnesium or 20% of the daily requirement of an adult. Not bad, right?
Brazil nuts are extremely rich in selenium. Just two Brazil nuts completely cover our daily need for it.
In addition, nuts have an anti-inflammatory effect, are good for heart health and can reduce appetite.
4. Legumes
Legumes are a whole plant family, but we mainly recommend lentils, beans, chickpeas, peas and soybeans.
They are extremely rich in trace elements, including magnesium. A palm-sized serving of cooked black beans contains an impressive 120 mg of magnesium — 30% of the recommended dose.
Fiber in legumes is also in excess, which lowers its glycemic index (compared to cereals and products made from wheat flour). Accordingly, eating beans can lower cholesterol, improve blood sugar levels, and reduce the risk of heart disease.
5. Tofu
Tofu is one of the main foods in a vegetarian diet due to its high protein content.
100 grams of tofu contains 53 mg of magnesium, which is 13% of an adult's need. The same portion will satisfy the eater with 10 grams of protein and cover 10% of the need for calcium, iron, manganese and selenium.
Some studies show that eating tofu can protect arteries and reduce the risk of stomach cancer.
6. Seeds
Rejoice, lovers of husking - seeds are incredibly useful! And not only sunflowers. Flax, pumpkin and chia seeds also contain high amounts of magnesium. Pumpkin is especially good - 150 mg of magnesium per 30 grams. In addition, the seeds are rich in iron, monounsaturated fats and omega-3 fatty acids.
What about fiber? There is a huge amount of it in the seeds, almost all the carbohydrates in the seeds are dietary fibers.
The seeds contain antioxidants that protect our cells from harmful free radicals, and flaxseeds lower cholesterol and may help fight breast cancer.
Flax also swells the stomach perfectly and helps with hunger (but be sure to drink enough water!)
7. Fish
Fish, especially its fatty species, is extremely useful and nutritious. Many types of fish with a high magnesium content (including salmon, mackerel and halibut) perfectly complement the diet. Fish is rich in potassium, selenium, B vitamins and other useful trace elements.
Eating fatty fish reduces the risk of developing some chronic diseases, including heart disease. Scientists associate this fact with the high content of omega-3 fatty acids.
8. Bananas
The most popular fruit in the world! Bananas are popular because of their high potassium content, which lowers blood pressure and helps with cardiovascular health. But they have no less magnesium.
In addition, bananas contain vitamin C, vitamin B6, manganese and fiber. Just don't get too excited: bananas are high in carbohydrates and sugar.
9. Greens
We know very well how useful it is to eat green vegetables, but it is not superfluous to remind about it once again. Add cabbage, spinach, broccoli and different types of salad to your diet.
10. Whole grain products
Whole grains are excellent sources of many nutrients, including magnesium. Most likely, you already use wheat, oats and buckwheat, but look at the packaging. If the cereal is marked as "for quick cooking", it will be much less useful than the traditional one (which needs to be boiled, and maybe even wrapped for a special languor).
30 grams of dry buckwheat contain 65 mg of magnesium (16% of the amount we need). Many cereals also contain large amounts of B vitamins, selenium, manganese and fiber.
Scientists have proven that whole grain products reduce inflammation and reduce the risk of developing cardiovascular diseases.
Of course, it's tempting to get all the micronutrients you need by swallowing a multivitamin pill. But from food, useful substances are absorbed much better and, of course, tastier!
