It is one of the essential minerals for the proper functioning of the body magnesium. However, due to busy life and poor diet, over 70% of us suffer from this deficiency. This results in the appearance of muscle spasms, cardiovascular disease, diabetes and others. Here are the foods you can take from magnesium.
Leafy greens top the list food rich in magnesium. Consume spinach, kale, kale, etc. As often as possible. Just 100 g of raw spinach provides up to 79 mg of magnesium, or about 20% of the recommended daily intake.
Nuts and seeds are also very important when it comes to magnesium. Eat pumpkin seeds, almonds, sunflower seeds, cashews, flax seeds, or pecans.
Oily fish (mackerel, salmon, halibut and tuna) are not only excellent sources of vitamin D and omega-3 fatty acids, but also of minerals, especially magnesium. Nutritionists recommend including fatty fish in your diet at least once a week.
Soybeans are also rich in magnesium. Approximately 65 g of roasted soybeans contain almost half of the daily requirement of this essential mineral. Other vegetables rich in magnesium are beans, peas and lentils.
Avocados are rich in multivitamins and chemical compounds that protect against disease. If you add just one slice of avocado to a sandwich eaten for lunch, you’ll cover about 15% of the recommended daily amount of magnesium.
Bananas are not only known as the main source of potassium. One medium banana contains about 32 mg of magnesium, while providing fiber and vitamin C. Other fruits that contain varying amounts of magnesium are blueberries, strawberries, figs and grapefruit.
Dark chocolate is one of the healthiest sweets, but also an important source of magnesium. One serving (1-2 squares) provides 24% of the recommended daily amount of magnesium, along with a large amount of antioxidants with a role in reducing high blood pressure, improving blood circulation, and maintaining good mood.
Low-fat dairy products, such as yogurt, are an excellent source of magnesium. A low-fat yogurt (100 grams) provides about 19 mg of magnesium. Other recommended dairy products: goat cheese, mozzarella, etc.
Dried fruit is appreciated for its important fiber content, but it is also a healthy snack rich in magnesium (they contain 68 mg per 100 g consumed).
Dried aromatic herbs, such as coriander, dill, sage or basil, also supplement the daily intake of magnesium (with 70 mg per 10 g consumed), according to sfitulmedicului.ro.
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