Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.
Magnesium is a co-factor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis.
Magnesium plays many crucial roles in the body, such as supporting muscle and nerve function and energy production. Low magnesium levels don’t cause symptoms in the short term. However, chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes and osteoporosis.
1. Pumpkin seeds:
Pumpkin seeds are one of the best natural sources of magnesium.The amount of magnesium present in 100g of pumpkin seeds is 262mg. In the US, around 79% of adults have a magnesium intake below the recommended daily amount, Magnesium is needed for more than 600 chemical reactions in your body. For example, adequate levels of magnesium are important for:
1. Controlling blood pressure.
2. Reducing heart disease risk.
3. Forming and maintaining healthy bones.
4. Regulating blood sugar levels.
High in Important Minerals Like Iron and Magnesium. Quinoa is very high in all 4 minerals, particularly magnesium, with one cup (185 grams) providing about 30% of the RDA. One cup of cooked quinoa contains 118 mg of magnesium. Although the daily recommended amount increases with age, quinoa is a good source of the mineral. Magnesium is essential for the function of more than 300 enzymatic reactions and is present in every cell of the body.
Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure.
Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas and soybeans. They’re very rich in many different nutrients, including magnesium. For instance, a 1-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30% of the RDI. the amount of magnesium present in 100g of beans is 176mg.
5. Dark chocolate:
Dark chocolate is as healthy as it is delicious. It’s very rich in magnesium, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI. Dark chocolate is also in high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria.
Peanuts a healthy snack, but they’re also packed with magnesium. 2 tablespoons of peanut butter contain 49 mg of magnesium. The amount of magnesium present in 100g of peanut is 168mg.
If you’re looking for a source of magnesium that’s low in calories, check out edamame. A half-cup of young green soybeans contains 50 micrograms of magnesium for 12% of the DV. You’ll also get 6 grams of protein, along with fiber to fill you up, all for just 65 calories. The amount of magnesium present in 100g of edamame is 64mg.
8. Cacao powder:
The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of the RDI. Avocados are also high in potassium, B vitamins and vitamin K. And unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat. The amount of magnesium present in 100g of avocado is 29mg.