When it comes to nutrient, magnesium is a vital nutrient for our bodies to stay healthy. In actual fact, you can call magnesium a versatile mineral. Even if most times is often ignored, yet it maintains about every body function and tissue.
Magnesium is responsible for keeping your bones strong, energy production, metabolism of food, protein synthesis, muscle function, and nerve signaling, regulating blood sugar levels, manage a steady heart rate and boosting the immune system.
Without magnesium, your body could not accurately digest foods or work correctly. Apart from that, low magnesium levels have been linked to insomnia, fatigue, mental disorders, irregular heartbeat, asthma, osteoporosis, PMS, high blood pressure, migraines, and muscle weakness.
Do you know that have a proper level of magnesium can help your energy level during the day and likewise help you sleep better at night.
Given its essential role in our overall health, adults need approximately 350 to 400 mg of magnesium per day. Nonetheless, a lot of people take magnesium supplements, but they have to check with their doctor first to see if they have a medical condition, before taking the supplements.
The bottom line is that it is safer to get the magnesium that your body needs from food. Read on to discover what foods have magnesium.
Here are foods which contain high magnesium
This is an excellent evening snack to keep your energy up and appetite levels down. One ounce has 80 mg, which is about 20 percent of your recommended daily intake. Other magnesium-rich nuts include peanuts, brazil nuts and pecans
A cup of steamed spinach has 157 mg of magnesium. Spinach is a superfood with powerful nutrients your body needs for good health. Plus, it’s super low in calories.
Hope you know that bananas contain magnesium? A medium-sized banana will provide 32 mg of magnesium. Besides, bananas are an excellent source of potassium, low-calorie, low-fat snack, and no cholesterol.
4. Dark Chocolate
One ounce of dark chocolate has 64 mg of magnesium. Dark chocolate is loaded with antioxidants which are transcendent for boosting your overall heart health.
5. Baked Potato With Skin
Serving size of 3.5 ounces of potato, baked with skin contains 43 mg of magnesium. Everybody love baked potatoes with skin. They have a lot to offer you nutritionally, and they are easy to digest as well as fuel your body and brain.
Half a cup of cooked edamame beans has 50 mg of magnesium. Edamame is a sweet and delicious soy snack and a healthy source of protein and calcium. Moreover, they can be part of a healthful weight loss diet.
7. Cashews nut
One ounce of cashews nut has 74 mg of magnesium. Cashews can offer one-fifth of daily manganese recommended for men, and 26 percent for women. Also, you’ll have various health benefits because of their rich mineral content.
8. Pumpkin seed – kernels
One ounce of a serving of pumpkin seed – kernels has 168 mg of magnesium. You may enjoy pumpkin seeds for a snack. It provides you a multitude of nutrients that may defend you from chronic disease.
9. Black beans
Half a cup of boiled black beans contains 60 mg of magnesium. The fiber in black beans helps support the health of your digestive system.
Per one avocado fruit have 58 mg of magnesium. This serving of avocado will also provide protein and your recommended daily vitamin C, A, and iron intake.