Magnesium-rich foods are essential for cell health and more than 300 biochemical functions in the body.
Unfortunately, about 80 percent of Americans may be deficient in magnesium, and most of them do not even know it. A study published in BMC Bioinformatics found that your body has 3,751 magnesium binders. This suggests that the magnesium benefits are much more significant than previously imagined because your body requires and uses magnesium for so many different functions; you can quickly have very little magnesium; especially if you are not consuming enough magnesium food. For that reason, the post will introduce top 10 magnesium rich foods to all readers.
Some reactions require magnesiumProtein synthesis
- Neurological function
- Control your blood sugar
- Neurotransmitter release
- Adjust your blood pressure
- Energy conversion
- Production of antioxidant glutathione
Do you have enough Magnesium?
Lack of magnesium is so much diagnosed because it is not available while we are testing blood. Only 1% of magnesium in your body is stored in the blood. Almost of the magnesium level will is stored in your bones in your body.
Some health conditions associated with magnesium deficiency include
– Hormone imbalance and PMS
– Pain in the body
– Heart attack
– Type 2 diabetes
– Tension headache or migraine headache
– Anxiety and depression
– Chronic fatigue
How to increase Magnesium
If you think you have less magnesium, your best way to solve this problem is to start consuming foods high in magnesium; especially the most magnesium-rich foods you should know. Buying food from local farmers’ markets and organically grown foods may have higher levels of magnesium. Normally, the magnesium-rich foods are green leafy vegetables which filled with chlorophyll. Chlorophyll is known as the living blood of plants and is capable of absorbing sunlight and turning it into energy.
Top magnesium rich foods
- Black chocolate
Black chocolate is good for the heart and is a great source of magnesium. At night, you only need a small amount of dark chocolate to have been able to supply about 20% of the amount of magnesium needed for the day. Furthermore, dark chocolate also contains many antioxidants which help slow down the aging process.
Raspberries are not just attractive fruits, but also they are good for health. The composition of raspberries contains many antioxidants, magnesium minerals. About 28 mg of raspberries can supply the necessary amount of this mineral. In addition, raspberries also help reduce bad cholesterol in the body, contributing to strengthening the strength of teeth and bones.
Okra is also rich in magnesium. About 60 mg of okra provide both magnesium and other essential nutrients such as iron, vitamin B6, vitamin C and vitamin A. In addition, okra is no less rich in oxygen to boost the immune system.
- Beans and lentils
Beans and lentils are two kinds of healthy protein beans. Eat more of these two beans; you will help to add more magnesium minerals to the body. A small cup of these beans will give you about 85 milligrams of magnesium. Moreover, lentils are also a good choice to make soup for snacks.
Grain foods are delicious and nutritious in which only 28g of cashew has helped provide 20% of the magnesium needed for you during the day. Chestnuts are a good source of fat for the body and also containing high levels of fiber to help reduce bad cholesterol. In addition, the most magnesium-rich nuts are almonds, cashew nuts and Brazil nuts.
The list of foods containing magnesium minerals also includes bananas. Besides high potassium content, a banana can provide about 10% of the magnesium needed in the day. That would be great when you eat bananas as a snack at noon and afternoon. In addition, bananas are rich in antioxidants, fiber and Vitamin C to lowers blood pressure and lowers bad cholesterol.
Avocado is not only a popular fruit; it is rich in nutrients but also a familiar ingredient for many dishes. You may not know that the fruit is rich in magnesium. One fruit can provide about 15% of the magnesium needed during the day. Avocado is rich in beneficial fats, vitamin K, vitamin B and fiber.
100 grams of seaweed contains up to 120 mg of magnesium mineral. It also contains iron, vitamin C and calcium. Especially, low-calorie seaweed should be perfectly suited to the diet of people who need to diet and lose weight.
Lemon is also an attractive which is low calorie food. Furthermore, there are small amounts containing about 5 mg of magnesium. At the same time, lemon vinegar contains many flavonoids, vitamin A, copper, iron and potassium.
- Dark green vegetables
Currants, green leafy greens and spinach are the best sources of magnesium. Half a cup of spinach contains about 160 mg of magnesium. Other vegetables also have high levels of magnesium, including potatoes, pumpkin, radishes, sugar beets, cabbage, broccoli, cucumbers, celery and artichokes.
Some fruits are an abundant source of magnesium including avocado, bananas and dried apricots. A cup of boiled banana contains about 49mg of magnesium. Other magnesium-rich fruits are prunes or plums, mangoes, sweet watermelon and grapefruit. Fruit juices usually have higher levels of magnesium than fresh fruits, such as grapefruit juice, grapes and so on.
Common causes of magnesium deficiency
There are some common causes of magnesium deficiency which are doctor told including
– Consume less than three servings of vegetables a day
– Drink too much alcohol • Diet rich in sugar and physic acid
– Take prescription medications such as antibiotics and diuretics
– Poor digestion due to leakage of gut
Hope that the post provides necessary and useful information about lacking magnesium for your body. Furthermore, the post also helps you understand more about magnesium-rich foods. However, if you need more information about the issue, you don’t forget to see a doctor.