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It’s concerned in tons of of chemical reactions in your physique and helps you preserve good well being, however many individuals don’t attain the reference every day consumption (RDI) of 400 mg (1).
But, you possibly can simply meet your every day wants by consuming meals excessive in magnesium.
1. Darkish Chocolate
Darkish chocolate is as wholesome as it’s scrumptious.
It’s very wealthy in magnesium, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI (2).
Darkish chocolate can also be in excessive in iron, copper and manganese and comprises prebiotic fiber that feeds your wholesome intestine micro organism (3).
What’s extra, it’s loaded with useful antioxidants. These are vitamins that neutralize free radicals, that are dangerous molecules that may injury your cells and result in illness (4).
Darkish chocolate is particularly useful for coronary heart well being, because it comprises flavanols, that are highly effective antioxidant compounds that forestall “bad” LDL ldl cholesterol from oxidizing and sticking to the cells lining your arteries (5, 6).
To profit from darkish chocolate’s advantages, select a product containing at the least 70% cocoa solids. A better share is even higher.
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2. Avocados
The avocado is an extremely nutritious fruit and a tasty supply of magnesium. One medium avocado supplies 58 mg of magnesium, which is 15% of the RDI (7).
Avocados are additionally excessive in potassium, B nutritional vitamins and vitamin Ok. And in contrast to most fruits, they’re excessive in fats — particularly heart-healthy monounsaturated fats.
As well as, avocados are a wonderful supply of fiber. Actually, 13 of the 17 grams of carbs in an avocado come from fiber, making it very low in digestible carbs.
Research have proven that consuming avocados can scale back irritation, enhance levels of cholesterol and improve emotions of fullness after meals (8, 9, 10).
3. Nuts
Nuts are nutritious and attractive.
Varieties of nuts which are notably excessive in magnesium embrace almonds, cashews and Brazil nuts.
As an illustration, a 1-ounce (28-gram) serving of cashews comprises 82 mg of magnesium, or 20% of the RDI (11).
Most nuts are additionally a superb supply of fiber and monounsaturated fats and have been proven to enhance blood sugar and levels of cholesterol in individuals with diabetes (12).
Brazil nuts are additionally extraordinarily excessive in selenium. Actually, simply two Brazil nuts present greater than 100% of the RDI for this mineral (13).
Moreover, nuts are anti-inflammatory, useful for coronary heart well being and might scale back urge for food when eaten as snacks (14, 15, 16).
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4. Legumes
Legumes are a household of nutrient-dense crops that embrace lentils, beans, chickpeas, peas and soybeans.
They’re very wealthy in many alternative vitamins, together with magnesium.
As an illustration, a 1-cup serving of cooked black beans comprises a formidable 120 mg of magnesium, which is 30% of the RDI (17).
Legumes are additionally excessive in potassium and iron and a significant supply of protein for vegetarians (18).
As a result of legumes are wealthy in fiber and have a low glycemic index (GI), they could decrease ldl cholesterol, enhance blood sugar management and reduce coronary heart illness danger (19, 20).
A fermented soybean product generally known as natto is taken into account a wonderful supply of vitamin K2, which is vital for bone well being (21).
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5. Tofu – “foods containing magnesium”
Tofu is a staple meals in vegetarian diets resulting from its excessive protein content material. Made by urgent soybean milk into mushy white curds, it’s also called bean curd.
A 3.5-ounce (100-gram) serving has 53 mg of magnesium, which is 13% of the RDI (22).
One serving additionally supplies 10 grams of protein and 10% or extra of the RDI for calcium, iron, manganese and selenium.
Moreover, some research counsel that consuming tofu could defend the cells lining your arteries and scale back your danger of abdomen most cancers (23, 24).
6. Seeds
Seeds are extremely wholesome.
Many — together with flax, pumpkin and chia seeds — comprise excessive quantities of magnesium.
Pumpkin seeds are a very good supply, with 150 mg in a 1-ounce (28-gram) serving (25).
This quantities to a whopping 37% of the RDI.
As well as, seeds are wealthy in iron, monounsaturated fats and omega-3 fatty acids.
What’s extra, they’re extraordinarily excessive in fiber. Actually, almost all the carbs in seeds come from fiber.
In addition they comprise antioxidants, which defend your cells from dangerous free radicals produced throughout metabolism (26, 27).
Flaxseeds have additionally been proven to cut back ldl cholesterol and should have advantages in opposition to breast most cancers (28, 29).
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7. Complete Grains
Grains embrace wheat, oats and barley, in addition to pseudocereals like buckwheat and quinoa.
Complete grains are wonderful sources of many vitamins, together with magnesium.
A 1-ounce (28-gram) serving of dry buckwheat comprises 65 mg of magnesium, which is 16% of the RDI (30).
Many entire grains are additionally excessive in B nutritional vitamins, selenium, manganese and fiber.
In managed research, entire grains have been proven to cut back irritation and reduce coronary heart illness danger (31, 32).
Pseudocereals like buckwheat and quinoa are larger in protein and antioxidants than conventional grains like corn and wheat (33, 34).
What’s extra, they’re gluten-free, so individuals with celiac illness or gluten sensitivity can take pleasure in them, too.
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