Magnesium is an extremely rich mineral. It is an important mineral for maintaining bone structure in the body. Due to which magnesium-rich food diet or supplements are always prescribed. Some people can’t match the daily intake of 400 mg magnesium in their diet.
An adult human body constitutes about 25 g magnesium. And about 50% to 60% magnesium is available in the bones. Most of the magnesium is contained in soft tissues. While less than 1% of total magnesium is available in our blood serum. These levels help in keeping the body under tight control. Read ahead, to learn more about the magnesium-rich food to include in your daily diet.
In general, magnesium-rich food includes greens, nuts, seeds, dry beans, whole grains and low-fat dairy products. The daily intake of these diets helps in providing magnesium to adult men with 400-420mg per day. The dietary allowance for adult women is 310-320 mg per day.
If your diet contains less magnesium then it can even lead to some health conditions such as:
- Gastrointestinal diseases
- Kidney disease
- Stomach problem that causes vomiting and diarrhoea
When you drink too much alcohol or caffeine it can affect your magnesium levels. Therefore, avoid taking such unhealthy food items. And choose a healthy magnesium-rich diet.
Some best magnesium-rich food to include in your daily diet:
Many whole grains are available that are good sources of magnesium. But whole wheat flour is the best grain available. It contains about 160 mg per cup. That is the highest amount required for consumption. You can use whole-wheat instead of choosing white flour for baking or buying wheat bread at the store.
Leafy greens are very healthy. And it is loaded with magnesium. You can include different types of greens in your daily intake. Such as kale, spinach, collard greens, mustard greens, and turnip greens. For example, a cup of cooked spinach per serving contains 157 mg of magnesium or 39% of the daily intake.
Further, they’re a good source of several nutrients, such as iron, manganese and vitamins A, C and K.
The dark, leafy green vegetable is rich in nutrients. Hence, spinach is no exception. You can take one cup of boiled spinach which contains 157 mg of magnesium. This much quantity is beneficial for your daily intake of a magnesium-rich diet.
Dark chocolate is tasty as well as a healthy choice. It contains a good amount of magnesium. In 1-ounce of serving, it contains 28-gram magnesium. This is 16% of the total recommended daily intake.
Moreover, dark chocolate is also rich in iron, copper, prebiotic fibre and good for heart health. Also, it is loaded with healthy antioxidants and nutrients. It helps to balance free radicals and other harmful molecules by protecting the cells.
The avocado is a healthy and delicious fruit. Try to include avocados in your daily regime. One medium-sized avocado includes 58 mg of magnesium. This accounts for 15% of the daily need.
Avocados contain potassium, vitamins B and K. These healthy nutrients are good for heart health. Also, it is high in monounsaturated fat.
Moreover, you can also choose this fruit for fibre intake. In fact, 13 of the 17 grams of carbohydrates in an avocado come from the fibre. This makes it a perfect diet, low in digestible carbs. Studies show that eating avocado can help in reducing inflammation, improve cholesterol levels. It also gives a satisfying feeling after a meal.
Almond, Nuts, and Cashew
All these dry fruits are packed with magnesium. One ounce of almonds contains 80 mg of magnesium, which is about 20 per cent of your recommended daily consumption.
Cashews contain 74 mg per ounce. And 2 tablespoons of peanut butter includes 49 mg of magnesium. Also, you can try these nuts in a variety of dishes for extra added flavour and texture.
Legumes are a part of nutrient-dense plants. It contains lentils, soybeans, beans, chickpeas, and peas. Also, they are highly rich in many different nutrients, such as magnesium. For instance, 1-cup of beans includes about 120 mg of magnesium, which is 30% mg daily limit.
Legumes are high in fibre and contain low glycemic index (GI). This lowers cholesterol, improves blood sugar, and reduces heart disease risk. Legumes are also a good source of potassium, iron, and a major source of a vegetarian meal.
Thus, if you want to maintain a healthy physique, include magnesium-rich food in your daily diet. These above foods are easily available in the market. It can make a big difference in your health. Hence, you should be aware of the benefits of the food that you take in your daily diet. Eating right will keep away from various health problems. Thus, follow a healthy routine on a daily basis.