Sources of magnesium

 

magnesium rich foods

Magnesium is a mineral that plays a vital role in our body. It helps regulate blood pressure, heart rate, muscle contraction, nerve function, and bone growth.

In recent years, magnesium has become a hot topic because of its potential health benefits. The problem is that most Americans don’t get enough magnesium from their diets.

Magnesium is found naturally in food such as nuts, seeds, beans, whole grains, and vegetables. If you want to boost your intake of magnesium, try adding these foods to your daily meals.

Magnesium is a mineral that plays a vital role in our body. It helps regulate blood pressure, heart rate, muscle contraction, nerve function, and bone growth.

In recent years, magnesium rich foods  has become a hot topic because of its potential health benefits. The problem is that most Americans don’t get enough magnesium from their diets.

Magnesium is found naturally in food such as nuts, seeds, beans, whole grains, and vegetables. If you want to boost your intake of magnesium, try adding these foods to your daily meals.

1. Almonds

Almonds are high in foods high in magnesium and vitamin B complex. One ounce (28 grams) contains about 200 mg of Mg, and 18 percent of daily values for vitamin B-complex.

2. Yogurt

A cup (about 160 ml) of plain yogurt provides a whopping 25% DV of Mg. You’ll find lots of protein, calcium, Vitamin D, and probiotics in Greek yogurts. And if you prefer nonfat varieties, opt for nonfat milk instead of cream cheese. Adding a tablespoon (15 ml) of live cultures can boost digestion.

3. Salmon

Salmon is one of the best sources of fish among the various types of seafood. A four-ounce (113 g) serving of salmon offers over 100 milligrams of Mg, or about 30% of the recommended daily intake. Another great benefit of eating fish? Omega-3 fatty acids, which help the body fight cardiovascular disease.

4. Spinach

You might think spinach is only good for making green salads, but it’s the perfect food for replenishing magnesium levels. One pound (454 g) of fresh spinach gives you 12 percent of the day’s allowance. Add some lemon juice to make it even healthier!

5. Dairy products

Milk and dairy products provide Mg in abundance. An 8 oz. glass of skim milk delivers around 40% of the day’ s Mg requirements, while 1 cup of cottage cheese (8 oz.) provides just 20%. Other dairy options include low fat cheeses, hard cheese and fermented foods like pickles – which have the added benefit of being probiotic.

6. Lentils

Lentils are a wonderful source of fiber and legumes are often considered complete proteins. If you are looking for a quick and easy way to add Mg to your diet, consider adding lentils to soups, stews or salads. Each cup (191 g) of cooked lentils supplies about 15% DV of Mg, meaning you could get almost two days’ worth right out of one bowlful.

7. Whole Grain Bread

Whole grain bread is a great way to get a quick dose of magnesium. A slice of whole wheat bread provides nearly 300% of the daily recommended intake of magnesium.

8. Milk

Milk is full of magnesium and other valuable nutrients. One cup of milk contains roughly 100 mg of magnesium.

9. Dark Chocolate

Dark chocolate is extremely high in antioxidants and has been known to help lower cholesterol levels. It is also rich in magnesium and other trace elements that promote cardiovascular function.

 

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