10 Magnesium rich foods to stay fit
Magnesium is an extremely important mineral that plays a crucial part in just about every bodily process.
Magnesium is one of the seven essential macrominerals that needs to be consumed in relatively large amounts. An adequate intake of magnesium helps prevent health problems with bones, the cardiovascular system, diabetes and other functions.
In short, magnesium helps in keeping the blood pressure normal, bones strong and steadies the heart rhythm.
How much magnesium should you take?
The answer is 400 milligrams; that’s a recommended dose of magnesium per day required for healthy adult men. Women need to consume 310 to 320 milligrams daily. You probably didn’t know that and, chances are, you don’t really care. But what if we told you that your bodily health relies on magnesium not just in one way, but hundreds of ways? In fact, magnesium helps in literally hundreds of chemical reaction throughout your body every day, reactions that help to keep you in good health.
So how can you get that 400 mg daily requirement? Well, loading up on plenty of natural sources of this mineral is the easiest way of getting magnesium in your diet. Here are 10 great ways to do just that.
10 magnesium-rich foods to stay fit
One of life’s true superfoods, avocados are packed with all things good, including magnesium. One avocado accounts for about one-tenth of your daily needs.
A 100 gram serving of tofu has 53 milligrams of magnesium, which is 13% of the RDI. Tofu is also packed with protein, calcium, iron, and selenium as well, apart from manganese.
Magnesium-rich foods play an important role in activating Vitamin D in the kidneys which is essential for healthy bones. Read all about this 'sunshine vitamin' in our previous blog post on 10 Vitamin D foods you need in your diet!
Not all nuts are created equal, especially when it comes to great sources of magnesium. Your best bets are cashews, almonds, and Brazil nuts.
When grains are whole, they are excellent sources of nutrients, including magnesium. Wholegrains such as wheat, barley, and oats, buckwheat and quinoa are packed with magnesium. Studies show that whole grains can reduce inflammation and decrease the risk of heart disease.
Five: Fatty fish
Yes, we did say fatty. Fatty fish are known to be incredibly nutritious and swimming in vitamins and minerals, including magnesium. Your best bets are salmon, mackerel, and halibut. Half a fillet of salmon contains 53 milligrams of magnesium, which is 13% of the RDI.
Seeds, more specifically pumpkin, chia and flax seeds are a particularly good source of magnesium. Pumpkin seeds, especially, take care of a whopping 37% of your RDI in a mere 150 milligrams serving.
Seven: Leafy greens
Darker leafy greens might be a great source of essential calcium, but they’re also wonders for your equally essential magnesium needs. Go for spinach, kale, turnip greens and mustard greens for the highest levels of magnesium.
Bananas didn’t become one of the most popular fruits on the planet for no reason. Aside from the sheer ease of gulping down a few bites of instant multi-faceted nutrition, they’re just sweet enough to kill sugar cravings. They’re also high in magnesium, containing 9% of your RDI.
In case you didn’t know, legumes are a family of nutrient-dense plants such as chickpeas, peas, soybeans, and lentils. They are a major source of protein for vegetarians and are super rich in magnesium, potassium as well as iron.
Ten: Dark chocolate
Ah, a slightly naughty one; or so you might think. Dark chocolate is actually healthier than most of us realise. It’s full of antioxidants and nutrients and also happens to be rich in magnesium. Interestingly, dark chocolate is particularly beneficial for your heart health as it protects the cells lining your arteries.
What is magnesium good for, you ask? Well, a host of health benefits. Adding magnesium-rich foods to your diet have several positive implications for your health. Some of these include:
- Reducing your blood pressure
- Alleviating PMS symptoms
- Boosting your physical performance
- Relieving inflammation
- Preventing migraines
- Improving your blood sugar
- Fighting against depression
- Enhancing sleep quality