Everybody knows that food is crucial to having good health. However, very few people take into account the nutritional value of the food they eat. Are you aware of the benefits of having magnesium in your diet? If so, do you know what types of food are rich in magnesium? For proper functioning of your body muscles, magnesium must be available in abundant levels. According to medical experts, magnesium takes part in about 3000 biochemical reactions in a human body. In this article, we provide you with top 5 Magnesium rich foods that you should consume more of.
1. Dark Leafy Greens
You can get the highest amount of magnesium from both raw and cooked spinach and other leafy vegetables. As aforementioned, taking foods high in magnesium helps in muscle developments and that is what leafy greens do, by providing you with at least 24 milligrams of minerals, which is equivalent to a daily value of 6%. Some of the other vegetables where you can obtain magnesium include kales, Swiss chard and lettuce.
For non-vegetarians, fish provide you with the largest amounts of magnesium. Mackerels, in particular, are very rich in the mineral. The fish can be baked, boiled, grilled or fried depending on your personal preferences. According to medical experts, a hundred grams of mackerel fish can provide up to 97 milligrams of magnesium. However, even though mackerel fish has the highest levels of magnesium, it is not the only one with this precious mineral. Other fishes with magnesium include halibut, salmon and tuna.
3. Beans and Lentils
Even though beans and lentils are popular for their high protein levels, they also possess generous amounts of magnesium. With 86 milligrams of magnesium, doctors say beans and lentils can contribute up to 22% of your daily value of the nutrient. Soya beans have the highest levels of magnesium, but other types of beans and lentils such as French beans, black-eyed peas and chickpeas contain some amounts of this useful mineral.
4. Nuts and Seeds
Pumpkin seeds may appear to be very tiny but their magnesium levels cannot be underestimated. Just by taking a hundred grams of pumpkin seeds, you pump your body with over 534 milligrams of magnesium, which is equivalent to 134%. However, you can also find magnesium in other nuts and seeds such as flax seeds, Brazil nuts, walnuts, cashew nuts, almonds and pecans.
Avocado is a fruit known all over the globe for its many health benefits. From research, an average-sized avocado can provide your body with about 29 milligrams of magnesium not to mention the many other benefits that come with the fruit. Taking a single avocado in your meals every day will see you boost your magnesium levels and prevent your body from some types of cancers and heart conditions.
There is no doubt that magnesium is a very important mineral in your body. Without magnesium, you would not develop or move your muscles. It, therefore, follows that you should strive to take meals rich in the mineral daily. These foods may include (but not limited to) avocados, fish, dark leafy vegetables and seeds such as pumpkin seeds.