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Magnesium is very important for the body: it strengthens muscles, including the head and heart. In addition, magnesium is responsible for the good condition of bones and teeth, kidneys, and the nervous system. Include foods rich in magnesium in your diet.
Pumpkin seeds. Pumpkin seeds are champions among food sources of magnesium: 100 grams of seeds contain 534 mg of magnesium. In addition, pumpkin seeds contain valuable ingredients such as vitamins and enzymes that have a positive effect on the irritable bladder and prostate, and a lot of antioxidant vitamin E.
Sunflower seeds. 100 grams of sunflower seeds provide 420 mg of magnesium. In addition to unsaturated fatty acids, they also contain vitamins A, B, D, E, F and carotene, as well as calcium and iodine.
Flax seeds. 100 grams of seeds contain 350 mg of magnesium plus fiber and healthy fatty acids.
Nut. First of all, cashews are rich in magnesium: 100 grams contain 270 mg of magnesium. Hazelnuts contain 160 mg of magnesium. Almonds contain 170 mg of magnesium, walnuts contain 129 mg of magnesium.
Chocolate. 100 grams of dark chocolate with 50% cocoa provides the body with 195 mg of magnesium, and chocolate with 70% cocoa provides 230 mg of magnesium.
Beans They are loved for their protein content, but legumes also contain a lot of magnesium. 100 grams of beans contain 150 mg of magnesium, up to 130 mg of magnesium in lentils. 100 grams of soybeans contain as much as 220 mg of magnesium.
Oatmeal. Another reason to start eating oatmeal: its 100 grams contains 130 mg of magnesium.
Bread. 100 grams of whole grain bread - which is about two slices - provide 60 mg of magnesium.
Dried fruits The magnesium content in them can reach up to 51 mg per 100 grams of product.
