Few people are really aware of the importance that magnesium has for our health. It is transcendental for almost all the functions and tissues of our organism. In summary, it is necessary for the proper functioning of the immune system prevents inflammation and could even reduce the risk of having a heart attack.
Harvard University researchers found that daily magnesium consumption reduces the chance of developing diabetes by 33%, and other research has concluded that it even helps reduce depression and migraine.
Although there are supplements of this mineral in the market, experts conclude that it is preferable to get magnesium naturally through the diet. In this article, you will find 10 foods with the high magnesium content.
Problems with poor magnesium intake
Magnesium is a mineral that the body needs to function properly, it is essential to have higher levels of energy and strength, regulate blood sugar and is key in different 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 or kidneys demand this mineral to function efficiently, and magnesium also contributes to the proper development of the teeth.
The body can be seriously affected if the level of magnesium in our body is poor. This can cause:
- 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.
The recommended amount of magnesium
The National Institute of Health of the United States recommends the daily consumption 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
- Women 14-18 year: 360 mg
- Males 19-30 years: 400 mg
- Women 19-30 years: 310 mg
- Men +31 years: 420 mg
- Women +31 years: 320 mg
Magnesium is found naturally in different foods. Although magnesium deficiency is strange, many people do not consume enough of this mineral in their diets.
However, the average adult can only get 66 percent of the recommended daily amount of magnesium in their normal diet, in large part, for the amount of processed foods we eat.
The next 10 foods are some of the best natural sources of this mineral. Incorporate them into your diet if you want to increase magnesium intake.
1. Whole wheat
All integral products are a great source of this mineral, however, wheat wins the game. In 100 grams of whole wheat flour, there is 167 mg of this mineral. You can consume it in a delicious pasta salad, in a toast of whole wheat bread or with some rich breakfast cereals.
Spinach is best known for its high iron content, but they are also a food rich in magnesium. 100 grams of this vegetable contains 79 mg of magnesium. For consumption, you can boil them and consume them with potatoes and a piece of meat or fish, or, if you prefer, you can add some raw spinach leaves to a healthy salad.
Quinoa is an ancestral cereal that has a great flavor and that contains a high amount of proteins of great biological value, but this rich cereal also contains magnesium. In a cup of quinoa, you can find 118 mg of magnesium.
Almonds are a healthy snack that, in addition to having a high content of vitamin E, is rich in magnesium. An ounce of this food provides 20% of the recommended daily amount of magnesium, that is, 80 mg.
Tofu is a protein-rich food 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 bring great health benefits and are also delicious. Without a doubt, a great source of fiber and 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 that soybean pods receive 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 a salad or together with rice.
Avocado is a food rich in a type of unsaturated fat called monounsaturated, so its consumption has a great value for our health. But avocado is also rich in magnesium, and 1/2 cup of this food is 184 calories and 33 mg of this micronutrient, the 9% of the recommended daily allowance.
9. Peanut Butter
Peanuts are a delicious and healthy snack if they are eaten naturally. 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 flavor, a sugar-free dark chocolate bar gives you 28 mg of magnesium, that is, 7% of the recommended daily amount.