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Why is Magnesium Important to Eat?
Magnesium is extremely important because it regulates the metabolism of other minerals, nerves, bones and many other functions in your body.
Magnesium also helps to keep blood pressure normal and prevent heart disease. It controls your level of cholesterol by keeping triglycerides low.
Magnesium is essential for bone health, regulating calcium levels in the tissues.
What are the Benefits of Magnesium?
Eat more magnesium to get a ton of health benefits. Foods high in magnesium are powerful anti-inflammatories, fighting against acne and skin conditions like psoriasis or eczema.
Magnesium deficiency has been linked to brain fog, anxiety, depression, sleep disorders, migraines, thyroid problems, PMS .and chronic fatigue syndrome.
Plus, this deficiency can lead to diabetes.
Top 11 Foods Highest in Magnesium
1) Figs
Figs are a really sweet fruit. They contain 53% of magnesium in their natural form, which is the highest magnesium content amount found to be naturally occurring in foods.
It has 2 times more magnesium than our daily value set for adults, making it beneficial for those who are deficient in magnesium. The minerals that figs contain also help regulate blood pressure, promote strong bones and teeth, prevent diabetes, inflammation and arthritis.
2) Spinach
Spinach contains 36% of the daily recommended value for an adult’s intake of magnesium. Spinach is also rich in iron, Vitamin C, Vitamin, folate, fiber and potassium. Spinach is great to eat in salads, soups and sandwiches.
3) Pumpkin seeds
Pumpkin seeds are nutritious seeds that can be eaten raw or roasted with a sprinkle of salt on top. They contain 12% of magnesium in their natural form, which adds up to half of the daily recommended value for an adult’s intake of magnesium.
These healthy pumpkin seeds also contain more potassium than bananas, Vitamin E, iron, zinc, tryptophan, fiber and good fats.
As well as being rich in magnesium they are very beneficial for women because they promote strong bones, heart health and are good for breast cancer prevention.
4) Almonds
Almonds are an impressive nut because they contain 11% of magnesium in their natural form, which is the same amount as 1 serving of salmon and twice as much as a serving of peanuts.
They also provide some protein, heart-healthy fats and Vitamin E .
Almonds may be used in both sweet and savory dishes or just simply roasted for a quick snack that satisfies your hunger cravings without added sugars or unhealthy ingredients.
They can be put into smoothies, cereal, yogurt and baked goods such as pancakes, muffins and cakes.
5) Bananas
Bananas are known as being a great source of potassium, but they also contain 10% of the daily recommended value for an adult’s intake of magnesium.
They are very popular because they are sweet, easy to prepare and provide long-lasting energy.
Consuming bananas promotes strong bones, teeth and muscles, regulates heartbeat, eases PMS symptoms, prevents diabetes and reduces depression.
They can be consumed in many forms such as blended into smoothies or eaten raw with a sprinkle of cinnamon on top.
6) Leafy Greens
Leafy greens such as spinach, kale and mustard contain 9% of magnesium in its natural form, which is half of the daily recommended value for an adult’s intake of magnesium.
They are great to eat in salads or just simply steamed. Leafy greens are very beneficial because they provide calcium, potassium, Vitamin A, Vitamin C, folate and fiber.
7) Avocados
Avocado contains 8% of magnesium in its natural form. Although avocados contain a high amount of fat (healthy fats), they also provide other nutrients such as fiber and potassium that can help decrease the amount of fat consumed from other sources .
Avocados can be eaten raw or made into healthy dishes such as guacamole, smoothies or salads.
8) Navy Beans
Navy beans contain 8% of magnesium in their natural form, which is the same amount as 1 serving of salmon and twice as much magnesium as black beans.
Navy beans are very easy to prepare; they can be boiled in water with salt, onion and ham for a side dish or even chili (without adding sugar).
These beans provide protein, iron and zinc that benefit postmenopausal women by promoting strong bones, healthy hair and skin. Furthermore, they may reduce your risk of colon cancer, diabetes and high blood pressure.
9) Peanut Butter
Peanut butter is not only tasty to eat with toast or crackers but also provides 8% of magnesium in its natural form. Peanuts are very popular because they are full of protein, Vitamin E, healthy fats, antioxidants, and phytochemicals that help prevent cardiovascular disease.
Peanut butter can be used as a spread on bread or crackers or made into recipes such as cookies and smoothies that provide long-lasting energy and keep you feeling fuller for longer.
10) Black Beans
Black beans are full of protein, healthy carbohydrates and fiber, which provides 8% of magnesium in its natural form. They are also very popular because they provide folate, iron and antioxidants that benefit women by promoting strong bones, hair and skin.
Black beans can be boiled into a soupy side dish with ham or made into tasty low-fat black bean burgers to eat alone or with whole wheat bread.
11) Brown Rice
Brown rice has a slightly sweet flavor and is a great alternative to white rice because it contains 8% magnesium in its natural form. Just 1 cup of cooked brown rice which is about 216 grams will give you 79 milligrams of magnesium, versus the 15 from 1 cup of white rice.
In addition to being rich in fiber, brown rice also supplies more protein, iron, Vitamin E and more cancer-fighting antioxidants than white rice. This versatile grain can be used as a side dish or a base for stir-fries and fried vegetables with a splash of soy sauce.
It can also be made into a flavorful porridge with chopped nuts, seeds and fruit for a healthy breakfast option.
Check out to nutrition-and-you.com learn more about other healthy food options.