Magnesium is an extremely important mineral. Magnesium is needed for hundreds of biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, blood pressure regulations, and helps your bones to stay strong. It also helps to maintain blood glucose levels. It aids in the production of energy and protein.
Deficiency of magnesium can cause tiredness, weakness, muscle cramps, heart disease, increased irritability of the nervous system with tremors, low calcium levels in the blood, migraines. Magnesium plays an important role in carbohydrate metabolism and its deficiency may worsen insulin resistance, a condition that often precedes diabetes.
You can easily meet your daily needs by eating foods rich in magnesium. Here are healthy foods that are high in magnesium.
Bananas known for being rich in heart-healthy and bone-strengthening potassium, which can lower blood pressure and is linked to a reduced risk of heart disease. But they’re also rich in magnesium, one medium banana provide 32 mg of magnesium. (1). Apart from this, bananas also provides along with vitamin C, fibers, manganese, B-Vitamins.
(Read more about –> Green Bananas or Yellow bananas – Know The Difference)
Nuts and Seeds
Seeds like flax seeds, pumpkin seeds, Sesame seeds, chia seeds, watermelon seeds and nuts like – almonds, Brazil nuts, walnuts, pine nuts – they all contain high amount of magnesium. (Also read –> Can Sesame Seeds Help To Control Your Cholesterol Levels?)
In addition, seeds and nuts are also rich in iron, protein, monounsaturated fatty acid and omega-3 fatty acids. They are also extremely high in fiber. They have also been shown to reduce cholesterol level and help to keep your heart healthy. They also contain antioxidants, which protect your cells from harmful free radicals produced during metabolism. Free radicals are primarily responsible for causing chronic diseases. (Also read –> Are Watermelon Seeds Healthy?)
Combine your favorite magnesium-rich nuts and seeds in a healthy homemade trail mix, the perfect snack to keep your energy up and hunger levels down.
(Read more about –> Pumpkin Seeds And It’s Amazing Health Benefits)
Avocados are one of the most nutritious and are a good source of magnesium, and also loaded with vitamins, heart-healthy nutrients, and heart-healthy monounsaturated fat and an excellent source of fiber. Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after meals. A medium avocado provides 15% of the RDI for magnesium. (2)
Leafy greens are extremely healthy, and loaded with magnesium. Greens with good amounts of magnesium include kale, spinach, collard greens, turnip greens and mustard greens. In addition, they are also a great source of iron, manganese and vitamins C, A and K. Leafy greens also contain many beneficial plant compounds, which help to protect your cells from free radical damage and may reduce the risk of developing cancer.
Dark chocolate are a great source of magnesium. Antioxidants in dark chocolate may also help to lower blood pressure, improve blood flow, and boost overall heart health. Of course, this doesn’t mean you should consume lots of chocolate every day. It is still loaded with calories and easy to overeat. You can have a square or two. If you want the benefits of cocoa without the calories in chocolate, consider making a hot cocoa without any cream or sugar.
Whole grains are excellent sources of many nutrients, including magnesium and are also high in B vitamins, selenium, manganese and fiber. Whole grains have been shown to reduce inflammation and heart disease risk.
Pseudo-cereals like – quinoa, buckwheat are also rich in magnesium. They are gluten-free, so people with gluten sensitivity can consume them.
Legumes like – black beans, soybeans, peas, chickpeas, kidney beans are very rich in many different nutrients, including magnesium. Legumes are also high in potassium, iron and protein. Legumes are rich in fiber and have a low glycemic index (GI), so they may help to lower cholesterol, improve blood sugar control and decrease heart disease risk. (Also read –> Chick Peas And Menopause)
(Also read –> 16 Calcium Rich Foods For Vegans)