Always have a balanced diet and choose foods that are rich in magnesium because this nutrient is very important for a healthy lifestyle.
Magnesium helps to support overall health as well as boost energy, reduce inflammation, and support immunity.
Magnesium is extremely important nutrient but people don’t know where to get it from. You can easily meet your required quantity of magnesium by eating delicous magnesium rich friuts and foods like fishes, low-fat yogart etc.
Here we outlined 11 top foods that are rich in magnesium and provide you full of healthy life.
1- Soybeans and Edamame
When we talk about soybeans. Yes! Soybeans are magnesium-rich food that may also provide vitamins, fiber, and minerals. Many people use soybeans as a natural supplement to get the maximum level of magnesium from it.
A half-cup serving of dry roasted soybeans offers a 209 calories energy and about 106mg of magnesium. Soybeans can be served with many dishes you want to cook in your kitchen.
2- Whole Grains
Grains are rich sources of many nutrients including magnesium as well as B vitamins, selenium, and fiber. Grain include wheat oat and barley.
Whole grains have been shown to reduce the chances of inflammation and decrease heart disease risk. You can try oatmeals in your breakfast in order to get benefit from it.
3- Dark Chocolate
Dark chocolate is not only delicious but it is also rich in magnesium which will help to protect your health. It is also high in iron, copper and contains prebiotic fiber that helps to feed your healthy gut bacteria.
Plus, it is loaded with beneficial antioxidants. These are nutrients that neutralize free radicals, which are dangerous and harmful molecules that can damage your cells and lead to disease.
4- Leafy Greens
Dark leafy greens are Magnesium-rich foods, which play the role of the ultimate superfood, offering up Important vitamins and minerals as well as a host of many health benefits.
Choose raw or cooked magnesium greens such as baby spinach, collard greens, kale, or Swiss chard, and many other green leafy vegetables. You can avoid a magnesium deficiency by stocking your body with dark leafy greens.
5- Low-Fat Yogurt
Low-fat or even non-fat yogurt is an excellent source of magnesium. Yogurt is also high in protein (9.7 g for 19.4 percent of the DV). You can consume yogurt with a fiber-rich fruit for an easy breakfast.
One famous study has suggested that high-protein meals can make you feel fuller for a long time, which may help you eat fewer calories overall and it leads to weight loss.
6- Salmon and Tuna
Everyone likes to eat fish but the fewer ones may know its health benefits. You can add fish to your meal as a supplement because it boosts your magnesium intake as well as vitamin D, and omega-2 fatty acids.
Fish such as tuna and salmon are rich sources of magnesium and eating them at least two times a week will give you more health benefits like it protects your heart from various diseases. There may be a link between high intakes of fish and a low incidence of mental health disorders.
The avocado is an incredibly nutritious fruit and a delicious source of magnesium. One medium avocado gives about 58 mg of magnesium. One of the benefits is eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after meals
Avocados are a perfect source of fiber. In reality, 13 of the 17 grams of carbs in an avocado come from fiber, making it very low in digestible carbs.
8- Nuts and Seeds
Just 1 ounce of dry roasted almonds provides 80 mg of magnesium. Other nuts containing magnesium include cashews, peanuts, and pumpkin seeds.
Mix altogether your favorite magnesium-rich nuts and seeds in a healthy homemade perfect afternoon snack to keep your energy up and hunger levels down. Also, keep in mind that nuts are also a rich source of calories,
They are a family of nutrient-dense plants that are lentils, beans, chickpeas, and peas. They’re very rich in different types of nutrients, the major one is magnesium.
Legumes are also high in potassium and iron and a major source of protein for vegetarians. they are also rich in fiber and have a low glycemic index, they may improve blood sugar control, and decrease the chances of heart disease.
Did you know bananas are also rich in magnesium? Bananas may be famous for being rich in bone-strengthening potassium, but a medium size of banana also provides 32 mg of magnesium.
In addition, bananas also provide vitamin C, vitamin B6, manganese, and fiber. These nutrients are very helpful in maintaining a healthy lifestyle.
Tofu is a staple food for vegetarian people due to its high protein content. It is also known as bean curd. its 3.5-ounce serving has 53 mg of magnesium.
In fact, some studies suggest that eating tofu may protect the cells lining your arteries and decreases the risk of stomach cancer.
Magnesium has too many benefits and it is a very important nutrient for all of us but unfortunately for not getting enough. Thanks to some delicious foods such as tuna fish, fruits like a banana will give us the magnesium we need. Always make sure to eat a balanced diet and add some foods that are rich in magnesium.
That is what I found worth sharing foods that are rich in magnesium. Kindly comment below and let us know what your take on this?