Magnesium is one of the most important and indispensable minerals having a special function in the body. It is very important for maintaining a he althy nervous and cardiovascular system. It is responsible for the normal functioning of the muscles, including the heart, as it plays the role of a neurotransmitter and electrolyte, helping to conduct nerve impulses from the central nervous system to the muscles. It is also important for balancing blood pressure. Magnesium deficiency can cause cramps, spasms, irregular heartbeat.
Magnesium is critically important to he alth and life. It participates in over 600 processes by activating the enzymes for them. It also participates in blood sugar regulation, protein synthesis, energy production.
What are the best food sources of magnesium to get the precious mineral?
Here are 8 of them.
Pumpkin seeds
Only 30 grams of pumpkin seeds contain as many as 168 milligrams of magnesium, which perfectly complements the body's daily needs. Pumpkin seeds are useful against stress, for sleep problems, improve mood. If you're wondering how to incorporate them into your diet, add them to salads, baked goods, smoothies, soups, meat and vegetable dishes.
Almonds
Almonds are very rich in magnesium. 30 grams of almonds contain about 80 milligrams of magnesium. Almonds also contain valuable proteins and he althy fats. These nuts suppress inflammation. They are rich in fiber, which leaves a feeling of satiety, controls blood sugar and cholesterol.
Spinach
Spinach is known for its we alth of iron, but it is also a good source of magnesium. Half a cup of cooked spinach contains nearly 80 milligrams of magnesium. Spinach is also rich in vitamin A, which is a very important antioxidant for skin, hair, nails, eyes, cell division.
Cashew
Cashews are another wonderful source of magnesium. Just 30 grams of cashews contain 74 milligrams of magnesium. Cashews contain less protein than almonds, but contain incredible amounts of heart-he althy fats.
Avocado
Avocado is known for its rich presence of he althy fats. However, it is also very saturated with the valuable mineral magnesium. One medium-sized avocado contains nearly 60 milligrams of magnesium along with monounsaturated fatty acids and potassium.
Dark chocolate
Natural chocolate is very rich in magnesium. Choose more cocoa-rich types of natural chocolate - with a minimum of 60% cocoa. The amount of magnesium in them is higher.
Peanut Butter
Peanut butter is wonderful for breakfast and for making various he althy recipes. Include it more often in your diet because it lowers cholesterol, helps control blood sugar, and is also a great source of magnesium.
Salmon
Salmon is one of the best sources of omega-3. But it also contains an abundance of magnesium. Including oily fish regularly in your menu will provide you with a valuable addition to the body's protein needs.
