Magnesium plays a vital role in various processes and reactions that occur in our body. It is essential for proper bone formation, proper absorption of calcium, maintaining our body temperature and muscle functions. So, it is important to make sure that you get good amount of this mineral from your diet. Fortunately, there are foods that not only have abundant magnesium, but several other nutrients as well.
Foods Rich in Magnesium:
Spinach is rich in several nutrients including magnesium. A cup of this low-calorie and high-health superfood contains 157 mg of magnesium. You can include it in raw form in salads. However, cooking spinach before consuming will increase certain amount of nutrients that your body absorbs.
Nuts And Seeds
Tiny yet powerful, nuts and seeds help you get the daily recommended value of magnesium that your body needs. Hundred grams of squash as well as pumpkin seeds provides almost 534 mg of magnesium. Flax seeds, almonds, cashews, walnuts, peanuts, pecans and pine nuts are other seeds and nuts that are rich in magnesium.
Mackerel is not only delicious, but also a versatile fish, which can be grilled, fried, broiled or baked. Hundred grams filled of the fish contains 97 mg of magnesium. Salmon, tuna, halibut, Pollock and turbot are also rich source of magnesium.
Lentils And Beans
Lentils and beans are complete protein food. A cup of soybean has 86 mg of magnesium, which amounts to 22 percent of the daily-required amount. Black-eyed peas, French beans, chickpeas, pinto beans, etc are some of the other magnesium rich foods.
Besides being healthy and tasty, a 100 g of brown rice contains 44 mg of magnesium. Whole wheat pasta, oats, buckwheat, wild rice, bulgar, millet and quinoa are the other sources of magnesium.
Low Fat Dairy
Almost all the milk products are rich in many essential nutrients. Yogurt and skimmed milk have rich content of magnesium. A cup of yogurt (non-fat) contains 47 mg of magnesium. Calcium and magnesium is a very good combination, which enables our body to easily absorb calcium.
Bananas are the richest sources of potassium and magnesium. A medium sized fruit provides almost 32 mg of magnesium. Also, it contains antioxidants, fiber, and Vitamin C.
About half a cup of figs (dried) provides 51 mg of magnesium. Dates, raisins, apricots, prunes are other dried fruits that are rich in magnesium.
Although dark chocolate is not considered as a healthy option due to its calorie content and high sugar, this indulgent treat will help you meet almost 24% of the suggested daily magnesium dosage. Also, dark chocolate is beneficial for heart and brain.
Avocados are known for its beneficial properties. An average avocado fruit contains 29 mg of magnesium and 322 calories.