10 healthy foods rich in magnesium

Several ingredients contain magnesium, which is a nutrient with multiple benefits.

Few people are really aware of the importance of magnesium for our health.. It is transcendental for almost all the functions and tissues of our organism. In short, it is necessary for the proper functioning of the immune system, prevents inflammation and may even reduce the risk of heart attack.

Research from Harvard University found that daily intake of magnesium reduces the likelihood of developing diabetes by 33%, and other research has concluded that magnesium may reduce the risk of heart attack.and other research has even concluded that it helps reduce depression and migraine headaches.

Although supplements of this mineral are available on the market, experts conclude that it is preferable to get magnesium naturally through diet. In this article you will find 10 foods with a high magnesium content..

Problems with deficient magnesium consumption

Magnesium is a mineral that the body needs to function properly, as it is essential for higher levels of energy and strength. it is essential for higher levels of energy and strength, regulating Blood sugarIt is essential for regulating blood sugar and is key in various chemical reactions that occur in the body.

It is also necessary to maintain the correct level of other minerals such as calcium, potassium and zinc. The heart, muscles and kidneys require this mineral to function efficiently, and magnesium also contributes to the proper development of teeth.

The body can be seriously affected if the level of magnesium in our body is deficient. This can lead to:

• Gastrointestinal diseases such as irritable bowel syndrome, Crohn's disease and celiac disease.
• Diabetes
• Kidney disease
• Stomach viruses that cause vomiting and diarrhea.

In addition, drinking too much alcohol or caffeine on a frequent basis can also negatively affect magnesium levels.

Recommended amount of magnesium

The U.S. National Institute of Health recommends a daily intake of magnesium in these proportions

• 1-3 years: 80 mg
• 4-8 years: 130 mg
• 9-13 years: 240 mg
• Males 14-18 years: 410 mg
• Females 14-18 years: 360 mg
• Males 19-30 years: 400 mg
• Females 19-30 years: 310 mg
• Males +31 years: 420 mg
• Women +31 years: 320 mg

Magnesium is found naturally in various foods. Although magnesium deficiency is rare, many people do not consume enough magnesium in their diets..

However, the average adult can only get 66 percent of the recommended daily amount of magnesium in their normal diet, largely because of the amount of processed foods we eat.

Foods rich in magnesium

The following foods are some of the best natural sources of magnesium. 10 foods are some of the best natural sources of this mineral.. Incorporate them into your diet if you want to increase your magnesium intake.

1. Whole wheat

All whole wheat products are a great source of this mineral, however, wheat wins the game. In 100 grams of whole wheat flour there are 167 mg of this mineral.. You can consume it in a delicious pasta salad, on whole wheat toast or with rich breakfast cereals.

2. Spinach

Spinach is best known for its high iron content, but it is also a food rich in magnesium.. 100 grams of this vegetable contain 79 mg of magnesium. For consumption, you can boil it and eat it with potatoes and a piece of meat or fish, or, if you prefer, you can add some raw spinach leaves to a healthy salad.

3. Quinoa

Quinoa is an ancient cereal that tastes great and contains a high amount of proteins of high biological value, but this rich cereal also contains magnesium. In a cup of quinoa you can find 118 mg of magnesium..

4. Almonds

Almonds are a healthy snack that, in addition to having a high vitamin E content, are rich in magnesium.. One ounce of this food provides 20% of the recommended daily amount of magnesium, i.e. 80 mg.

5. Tofu

Tofu is a food rich in protein and one of the best alternatives for people who do not want to eat meat or fish. Half a cup of this product contains 37 mg of magnesium..

6. Black beans

Black beans provide great health benefits and are also delicious. They are undoubtedly a great source of fiber and also magnesium. Half a cup contains 60 mg of this mineral. So they are not only ideal for their great taste, but because they will bring you benefits in many ways.

7. Edamame or soybean pods

Edamame is the name given to soy bean pods that are boiled in salted water and served whole.. They have a great taste and half a cup of this food contains 50 mg of magnesium. It can be eaten as a dip, in salads or with rice.

8. Avocado

Avocado is a food rich in a type of unsaturated fat called monounsaturated, so its consumption has a great value for our health. But the avocado is also rich in magnesium, and 1/2 cup of this food is 184 calories and 33 mg of this micronutrient, 9% of the recommended daily amount.9% of the recommended daily amount.

9. Peanut butter

Peanuts are a tasty and healthy snack if eaten in their natural state. A delicious option to consume this product is in the form of peanut butter. You can eat it, for example, spread on slices of whole wheat bread to increase the amount of magnesium. Two tablespoons of peanut butter provide 87 mg of magnesium..

10. Dark chocolate

Cocoa is a great source of magnesium. Therefore, you should not feel guilty if you decide to eat a piece of dark chocolate. In addition to its rich taste, a dark chocolate bar without sugar provides you with 28 mg of magnesium, or 7% of the daily amount.or 7% of the recommended daily allowance.