Is it time to modify one’s diet in order to increase energy levels and build a strong immune system? Magnesium, even though it is seen as a minor nutrient, is really quite important to your wellbeing and is required for any activity or tissue in the body.
A study published in June 2017 in the European Review for Medical and Pharmacological Sciences suggests that foods rich in magnesium may help protect against certain kinds of cancer, in addition to promoting a robust immune system and enhancing bone strength.
Diets that are rich in magnesium have been found to be beneficial for heart health, mitigating the danger of having a stroke and possibly even decreasing the chances of perishing from a heart attack. Furthermore, eating foods that are high in magnesium helps to ensure that your nerves and muscles are performing as they should, while also helping to keep your heart rhythm regular.
A research paper published in the journal Molecular Nutrition and Food Research in October 2017 indicated that people who ate a vegan diet composed of mostly fresh fruit and vegetables had a reduction in triglycerides, insulin, and cholesterol as compared to another group that was eating a balanced omnivorous diet (containing both plants and animal products) that was also deemed healthy.
An eating pattern that consists of fruits and vegetables high in magnesium, legumes, cereal grains, soy, seeds, and nuts is known as a plant-based diet. A vegetarian diet does not include meat, dairy, or animal products, but a vegan diet only uses plants, according to Medline Plus.
Research done and released in February 2014 suggests that taking in large quantities of magnesium regularly has the potential to reduce your chances of developing type 2 diabetes by one-third. A piece of research published in 2013 in Pharmacological Reports suggested that taking a magnesium supplement could help protect against feelings of depression.
Raising Magnesium Quickly Through Diet
You can easily buy magnesium supplements without a prescription at most supermarkets and drugstores, however, dietitians suggest getting your magnesium from eating foods naturally high in the mineral to avoid any deficiency problems.
Your body takes in between 30 and 40 percent of the magnesium ingested, however the National Institutes of Health notes that insufficiency of magnesium may be caused by a medical condition, alcohol abuse or certain medications.
Approximately two-thirds of the population in the West are not fulfilling the recommended allowance of magnesium per day, as stated in a review from 2017 printed in Scientifica.
The U.S. The Department of Health and Human Services suggests that Americans consume between 310 and 420 mg of magnesium per day.
The Best Sources of Magnesium Supplements
Look at these edibles high in magnesium, such as spinach, cashews and other nuts and seeds, fish, edamame, avocados, bananas, cocoa, and fat-free or low-fat yogurt.
1. Dark Leafy Greens Prevent Magnesium Deficiency
Consuming dark leafy greens is the best way to get your daily dose of magnesium. Not only that, these green vegetables act as a nutritional powerhouse, providing essential vitamins and minerals, as well as many health benefits.
Select either fresh or prepared magnesium-rich vegetables like little spinach, collard greens, kale, or Swiss chard. You can maintain acceptable levels of magnesium in your body by eating dark leafy greens, which are low in calories.
A single serving of raw kale contains an estimated 7 mg of magnesium (representing 1.7% of the daily recommended value), while only providing 7 calories per serving according to the United States’ estimates. Department of Agriculture (USDA).
2. Nuts and Seeds Keep Energy Up and Hunger Down
Approximately one fifth of the recommended daily value of magnesium can be obtained through consuming one ounce of roasted almonds. The Cleveland Clinic reports that other forms of magnesium can be found in cashews, peanuts, and pumpkinseeds.
Mix up your favorite magnesium-packed nuts and seeds to make a nutritious homemade trail mix – a great pick-me-up to keep your energy levels up and curb your cravings.
Keep in mind that when it comes to nuts, studies have demonstrated that a small number of them can provide a lot of energy, making them a great snack for those who are trying to manage their weight.
Nuts are known to have beneficial properties, such as being a good source of fiber and monounsaturated fat. Studies suggest that consuming nuts can help improve blood sugar and cholesterol levels for those with diabetes.
Brazil nuts are also extremely high in selenium. One Brazil nut supplies almost three times the daily recommended value of the mineral. Nuts have the capacity to reduce inflammation in the body, improve one’s cardiovascular health, and also work to decrease hunger when eaten between meals.
These three types of nuts, namely cashews, almonds, and Brazil nuts, are rich in magnesium and some other vital nutrients. One portion of cashews supplies 20% of the Daily Value.
Seeds are incredibly healthy. A variety of seeds including flax, pumpkin, and chia have a lot of magnesium.
One ounce of pumpkin seeds contains 168 milligrams of something. (28-g) serving. This is equivalent to 40% of the Dietary Reference Intake for magnesium. Furthermore, seeds are packed with iron, healthy monounsaturated fat, and beneficial omega-3 fatty acids.
What’s more, they’re extremely high in fiber. Approximately half of the carbohydrates found in a majority of seeds come from fiber. They also possess antioxidants that guard your cells from the damaging free radicals that are created when metabolizing.
Studies have demonstrated that flaxseed is able to bring down cholesterol levels, and may even have protective qualities against breast cancer. Most seeds are rich in magnesium. In fact, a 1-oz. A 28-gram portion of pumpkin seeds has approximately 40% of the recommended daily value.
3. Salmon and Tuna Are Filled With Magnesium and Omega-3 Fatty Acids
Include items such as mackerel, wild salmon, halibut, and tuna to your diet for increased magnesium and vitamin D levels, as well as for omega-3 fatty acids.
The AHA advises consuming fish two times a week, particularly fatty varieties like salmon and albacore tuna.
Previous research has indicated that a diet consisting of high amounts of fish may correlate to a decreased risk of mental health conditions like depression.
4. Soybeans and Edamame Increase Fiber and Magnesium
Soybeans are an excellent source of magnesium, as well as supplying dietary fiber, vitamins, minerals, and the essential components of protein – amino acids.
Nibble on a half-cup portion of dried out toasted soybeans – a substantial source of energy (209 calories), magnesium (106 mg, or 25 percent of the daily requirement), and protein (20.2 g, or 40 percent of the daily requirement), as indicated by gauges from the USDA – or put fresh soybeans (edamame) on your grocery list.
The U.S. has indicated that black beans and kidney beans contain magnesium in addition to other legumes. Department of Health and Human Services. Legumes are abundant in potassium, iron, and protein, making them a great choice for vegetarians who follow a plant-based diet.
Legumes are high in fiber and relatively low on the glycemic index, therefore they may be helpful in diminishing cholesterol levels, regulating blood sugar, and decreasing the chances of developing heart conditions.
Natto, a fermented soybean item, is lauded for containing a large amount of vitamin K2, which is paramount for keeping bones strong. Legumes are magnesium-rich foods. In a single cup (weighing 172 g) of black beans, one can receive 29% of their daily magnesium requirement.
5. Heart-Healthy Avocado Is Loaded With Nutrients
Avocados are an excellent choice for those looking to get their daily intake of magnesium and other important vitamins, nutrients, and components that help maintain heart health and combat diseases. Avocados with a high magnesium content are exceptionally nutritious and highly adaptable when used in cooking.
Adding one cup of diced avocado to your lunchtime meal, such as a sandwich or salad, can provide you with 11% of the daily recommended intake of magnesium as set by the United States Department of Agriculture.
Avocados, as with nuts, contain a high amount of beneficial fats according to the Academy of Nutrition and Dietetics. This leads to them being a concentrated source of calories. Be conscious of how much you are eating when indulging in this wholesome pleasure.
In addition, avocados are an excellent source of fiber. The majority of the carbohydrates from an avocado is from fiber, meaning that there are just a tiny amount of carbs in it that are actually digestible. Research has suggested that consuming avocados can lessen swelling, enhance cholesterol counts, and make people feel fuller after eating.
An avocado of medium size offers 14% of the Daily Value of magnesium. Avocados contain a wealth of essential nutrients and have been linked to decreasing inflammation, regulating cholesterol, and causing feelings of satisfaction.
6. Eat Bananas for a Magnesium-Rich Snack
Did you know that bananas contain magnesium too?
Bananas are associated with providing plenty of potassium that helps with the good of the heart and strengthening the bones, however a medium-sized banana also grants 32 mg of magnesium (or 8 percent DV) of magnesium, 10.3 mg of vitamic C (11.4 percent DV), and 3g of fiber (12 percent), based on data by the USDA.
This is an ideal snack or breakfast option due to its low calorie count and high levels of magnesium – simply put it in your bag and you’re ready to go! You can incorporate apples and other sources of magnesium into your diet, as recommended by the USDA.
USDA.
antioxidant
that may
help lower blood pressure, improve blood flow, and lower inflammation,
according to a past study.
What’s more, it’s loaded with beneficial antioxidants. These are substances that counteract free radicals, which are molecules that can injure your cells and cause illness.
Dark chocolate has remarkable properties for protecting your heart, as it is rich in flavanols, which are potent antioxidants stopping LDL (bad) cholesterol from oxidizing and adhering to the vessel walls in the arteries.
Optimize the advantages of dark chocolate by picking a product that comprises of at least 70% of cocoa particles. A higher percentage is even better. A 1-oz. One single portion of dark chocolate (28g) provides 15% of one’s recommended daily intake of magnesium. This food is advantageous for both digestive and cardiovascular health, and it is packed with antioxidants.
Vegetarians rely heavily on tofu for its substantial amount of protein. This food is created by squeezing soy milk into delicate white chunks, but it is more frequently referred to as bean curd.
A 3.5-oz. A 100 gram serving has 35 milligrams of magnesium, amounting to 8% of the recommended daily value. A single portion contains 10 g of protein alongside a significant dose of calcium, iron, manganese, and selenium.
Research indicates that the consumption of tofu and other soya based items may shield the cells encompassing blood vessels and may possibly be linked to a lower probability of stomach cancer.
One portion of tofu supplies 8% of the daily value of magnesium. This food is a great way to get the necessary protein you need, as well as several vital nutrients.
Whole grains such as wheat, oats, and barley, as well as alternative grains like buckwheat and quinoa can be included in one’s diet. Whole grains contain a great deal of magnesium, along with many other nutrients.
One cup of cooked buckwheat (weighing 168-grams) supplies 86 milligrams of magnesium, which is one-fifth of the recommended daily value. Whole grains contain considerable levels of B vitamins, selenium, manganese, and fiber. Studies have demonstrated that consuming whole grains can lead to a decrease in inflammation and a decrease in certain factors that increase the likelihood of developing heart disease.
Whole grains are high in many nutrients, including magnesium. One cup (168 g) of cooked buckwheat offers 20% of the daily recommended value of magnesium.
Fish, especially fatty fish, is incredibly nutritious. Several different varieties of fish have abundant amounts of magnesium; examples include salmon, mackerel, and halibut. In fact, a 3.5-oz. A serving of 100g of cooked salmon contains 30 mg of magnesium, making up 7% of the daily recommended amount.
This product furnishes an amazing 22 g of premium-grade protein. Moreover, fish is packed with potassium, selenium, B vitamins, and other essential elements.
Eating a lot of oily fish has been connected to a reduced chance of many on-going illnesses, including cardiovascular disease. The advantages of these have been said to be due to the considerable amounts of omega-3 fatty acids.
Fatty fish has a lot of beneficial nutrients, including magnesium, and is very healthy. A 3.5-oz. A 100-gram serving of cooked salmon provides 7% of the Daily Value of magnesium.
Conclusion
You may not be consuming a sufficient amount of the significant mineral, magnesium, in your everyday eating habits. It is fortunate that there are numerous healthful foods that can assist you with your nutritional needs.
Consume a nutritious meal that includes some of the items specified above to stimulate your magnesium consumption and numerous other essential vitamins and minerals.
