- Magnesium supports healthy heart, blood sugar and bones. However, many adults do not have the recommended recording.
- Strive for 310 to 420 mg/day and select Whole Foods for a more comprehensive nutrient absorption.
- Samples, nuts, greens, beans and dark chocolate are delicious, nutrient -rich magnesium sources.
Magnesium is an essential mineral that supports hundreds of functions in the body. Magnesium can be a lot behind the scenes, from the right muscles and nerves to the regulation of their heartbeat. Research has associated a higher magnesium intake with lower blood pressure, which contributes to protecting its heart over time. This mineral also plays a role in maintaining a healthy blood sugar level and can help reduce the risk of developing type -2 diabetes. Magnesium also supports bone health by improving the bone mineral density, which reduces the risk of fractures and osteoporosis in old age. Although it is so important, many people fall behind the recommended recording.
Depending on the age and gender, adults generally need between 310 and 420 milligrams of magnesium per day. While magnesium preparations can be helpful in some cases, experts agree that most healthy people get better magnesium from Whole Foods. “Magnesium from food sources is often more bioavailable, which means that it is more easily absorbed into the bloodstream” Carrie Gabriel, MS, RDN. Jessie Winstead, RD, LDAdds that “Whole foods can deliver more than just magnesium. They are also supplied with fiber, protein and antioxidants that cannot offer food supplements.”
Below you will find some of the best magnesium -rich foods you can enjoy, as well as tips from nutritional areas to add them to your meals.
1. Pumpkin seeds
Pumpkin seeds are one of the magnesium -rich foods that you can eat. Only 1 ounce of roasted pumpkin seeds delivers 156 milligrams of magnesium, which corresponds to about 37% of their daily needs. These seeds are also packed with iron, zinc and healthy fats. “Pumpkin seeds are an easy way to increase magnesium intake of the magnesium,” says Chrissy Barth, MS, RDN. “Spread them on salads or cereals or add them to homemade cereal bars for crunch and nutrients.”
2. Chia -seeds
Chia seeds may be tiny, but they deliver great nutrition. An ounce chia seed contains 95 milligrams of magnesium. They also deliver omega-3 fatty acids on a vegetable basis, fiber and protein. Winstead suggests stirring chia seeds in yogurt or oatmeal to create a simple, fiber -rich breakfast. “Simple ideas such as the spray of chia seeds on yogurt can make a real difference in their general health,” she says.
3. Almonds
Almonds are a convenient way to increase your magnesium intake, especially if you need something quickly. A 1-vertical portion of dry roasted almonds offers 80 milligrams of magnesium and vitamin E, healthy fats and protein. Gabriel recommends combining almonds with fruit or yogurt for a satisfactory snack. “Sprinkle a cup of almonds and fresh berries on a cup of Greek yogurt,” she says.
4. Black beans
Black beans are rich in magnesium and also offer protein and fiber based on a vegetable basis, which can help to support them full and the digestive health. Half a cup of cooked black beans delivers 60 milligrams of magnesium. “Black beans are one of my most popular affordable, versatile magnesium sources,” says Barth. “Try to add to Tacos or Burrito shells, or puree them in a dip for a simple snack.”
5. Spinat
Leaf vegetables such as spinach are excellent magnesium sources and many other nutrients. Half a cup of cooked spinach delivers 78 milligrams of magnesium. Spinat also offers iron, potassium and antioxidants that support general health. Add spinach to omeletts, soups, pasta or cereals. Mix it with garlic and olive oil for a quick side dish or mix fresh spinach in smoothies. Cooking spinach helps to concentrate its magnesium content and makes it easier to fit more greens into their meals.
6. Dark chocolate
Dark chocolate is a delicious way to add more magnesium to your diet, Gabrielle suggests. An ounce of dark chocolate with at least 70% cocoa content contains about 65 milligrams of magnesium. Together with magnesium, dark chocolate offers flavonoids antioxidants that support heart health. Enjoy one or two square meters as a sweet bit after meals or melt it to drizzle over fresh berries. You can also chop dark chocolate into small pieces and add to homemade energy or cereal bars.
Our expert
Magnesium plays an important role in supporting her heart, bones and her metabolism. Most people can meet their needs by involving a variety of nutrient -rich foods such as seeds, nuts, beans, green and dark chocolate in their daily meals. By choosing full food that are rich in magnesium, you can also increase the use of fiber, proteins, healthy fats and antioxidants that promote general well -being.
