Magnesium is the most crucial mineral to keep nerves and muscles working properly, control glucose levels, and make protein. The body can make magnesium through several chemical reactions, but not enough to meet the daily need of 420 milligrams (mg). So, eating many magnesium-rich foods is important to meet your body’s needs.
Dark chocolate is among the tastiest ways to get the magnesium your body needs. About 65 mg of magnesium are in a 28-gram (1-ounce) bar of dark chocolate. Dark chocolate also has a lot of other nutrients like manganese, iron, copper, and prebiotic fibers, which help fight bacteria in your body. Ensure dark chocolate has 70% cocoa or more if you want to get the most out of it. But eating too much dark chocolate can raise the amount of caffeine in your body, which can make your heart beat faster.
Almost every kind of nut is good for the body in more than one way. But cashews, Brazil nuts, and almonds are the best because they have a lot of magnesium. Even just one ounce of cashews can give you over 80 mg of magnesium, about 20% of your daily need. Nuts have many monounsaturated fats, which help keep blood sugar levels steady and keep cholesterol levels in check. Nuts are foods that are ready to eat and can be eaten as a snack.
Tofu is a block of processed cheese made from soy milk that has been boiled down. It is very popular in China. It has a lot of magnesium and is a good source of protein for vegetarians. About 35 mg of magnesium is in every 100 g of tofu. About 10 grams of protein and other vital nutrients like iron, manganese, calcium, and selenium are in one serving of tofu.
Avocados are one of the most delicious, nutrient-dense, and magnesium-rich fruits. The average avocado fruit has about 58 mg of magnesium, about 14% of the magnesium you need daily. It also has a lot of other healthy nutrients like potassium, vitamin B, vitamin K, and monounsaturated fats, which are good for your heart. Avocados are also a great source of fiber, which helps your body break down food better.
Legumes are a food that is full of nutrients and can help you meet your daily magnesium needs. The family of legumes includes common foods like beans, chickpeas, soybeans, and peas. For example, one serving of black beans gives you 120 grams of magnesium, about 20% of your daily magnesium needs. The iron and protein in legumes give you a lot of energy, and the high fiber content lowers your risk of a heart attack and helps you keep your blood sugar in check.
Wheat, barley, and oats are some of the most common whole grains. They are high in fiber and have a lot of magnesium. A cup of wheat has about 86 mg of magnesium, about 1/5 of the magnesium you need daily. Whole grains are high in B vitamins, selenium, fibers, and manganese, all of which help fight inflammation. It can lower the chance of getting heart disease and help fight inflammation.
Bananas are among the most common protein-rich fruits and also one of the best for you. It has a lot of potassium and can help lower the risk of heart disease. Bananas are full of magnesium as well as potassium. A full-sized banana can give you about 37 mg of magnesium. So, adding bananas to their diet can help them get daily magnesium. Some bananas are high in both sugar and carbs, so you shouldn’t eat them if you’re on a low-carb diet.
Many magnesium-rich seeds are on the market, such as chia seeds, flax seeds, and pumpkin seeds. Pumping seeds are some of the best sources of magnesium among these seeds. A serving (28 gm) has 168 mg of magnesium, about 40% of your daily need. It also has monounsaturated fats, omega-3, antioxidants, and fibers, keeping your heart beating and metabolism strong.
However, some fatty fish, like Salmon, Halibut, and Mackerel, also have a lot of magnesium. Almost 30 mg of magnesium can be found in 100 grams of cooked salmon. The same serving has 22 grams of protein, vitamins, and minerals like selenium, potassium, and B vitamins. But eating a lot of fatty fish can also cause serious heart diseases that last for a long time.
There are many magnesium-rich foods, but choosing one that’s easy to find, can be part of your daily diet, and doesn’t make you sick in other ways is important. Seeds, avocados, nuts, beans, and bananas are some of the best foods that fit this category. The correct method to get enough magnesium daily is to eat a healthy amount of the foods listed above. If you want to stay fit and healthy, it’s best to choose foods with other nutrients besides magnesium.