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Magnesium Rich Foods – Benefits Of Magnesium From Food

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Magnesium Rich Foods – Benefits Of Magnesium From Food
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What foods are rich in magnesium?
Although low magnesium levels typically won’t cause any noticeable symptoms in the short-term, extremely low levels and magnesium deficiency can lead to problems in the long-term such as high blood pressure, heart disease, or type 2 diabetes.

Fortunately, it is possible to get just enough magnesium through diet alone, and incorporating just some of these magnesium rich foods into your meals can help ensure your magnesium levels remain healthy.

Nuts.
Nuts and seeds are actually some of the highest food sources of magnesium with one ounce of almonds containing about 76 mg of magnesium and one ounce of pumpkin seeds containing just under 75 mg! Incorporating these nuts and seeds as well as chia seeds, brazil nuts, and pine nuts (the list goes on) into your diet will have a positive effect on your magnesium levels. And if you were wondering – almond butter and peanut butter also count!

Whole grains.
Whole grains include oats, barley, rye, and rice – each of which is an excellent source of not only magnesium, but also fiber, iron, B vitamins, and potassium (just to name a few). Thankfully, it’s not difficult to incorporate whole grains into our daily diet as they’re usually a staple in many of our diets – think porridge, wholewheat bread and, brown rice.

Beans.
All beans are packed full of health benefits, and being high in magnesium is one of them. Black beans, in particular, are loaded with magnesium – one cup contains around 120 mg of magnesium (around 30% of the recommended daily allowance). The good news is black beans are an important ingredient in plenty of delicious meals – try them out in homemade chili, nachos, or even a burrito bowl.

Leafy vegetables.
Also commonly referred to as leafy greens, leafy vegetables are another magnesium-rich food to keep in mind. Some of the highest in the mineral include spinach, kale, collard greens, and turnip greens. In fact, one cup of cooked spinach has 157 mg of magnesium. If you’re not a fan of including dark leafy greens in your meals, try adding them to a smoothie or a soup.

Dairy foods.
Dairy foods such as milk and yogurt are probably one of our main dietary sources of magnesium from a young age – one cup of milk contains around 25mg of magnesium and a serving size of plain low-fat yogurt boasts 42 mg. If you follow a plant-based diet or are unable to digest dairy products, soy milk and good quality dark chocolate with high cocoa solids are great alternatives!

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Robert Dunfee