BEST SOURCES OF MAGNESIUM

Magnesium:

Magnesium could be a nutrient that the body must stay healthy. Magnesium is very important for several processes within the body, including regulating muscle and nerve function, glucose levels, and pressure level and making protein, bone, and DNA.

The 3 main function of magnesium in our body:

Magnesium could be a co-factor in additional than 300 enzyme systems that regulate diverse biochemical reactions within the body, including protein synthesis, muscle and nerve function, glucose control, and pressure level regulation. Magnesium is required for energy production, organic process, and glycolysis.

Does taking magnesium is nice for your body?

Magnesium plays many crucial roles within the body, like supporting muscle and nerve function and energy production. Low magnesium levels don't cause symptoms within the short term. However, chronically low levels can increase the chance of high vital sign, heart condition, type 2 diabetes and osteoporosis.

The best food source for magnesium: 

1. Pumpkin seeds:

1. Controlling blood pressure.

2. Reducing heart disease risk.

3. Forming and maintaining healthy bones.

4. Regulating blood sugar levels.

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 2. Quinoa:

High in Important Minerals Like Iron and Magnesium. Quinoa is extremely high altogether 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 may be a good source of the mineral. Magnesium is crucial for the function of over 300 enzymatic reactions and is present in every cell of the body.

3. Spinach:

Spinach is additionally one among the most effective sources of dietary magnesium, which is important for energy metabolism, maintaining muscle and nerve function, regular rhythm, a healthy system, and maintaining force per unit area.

4. Beans:

Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas and soybeans. They're very rich in many various nutrients, including magnesium. as an example, a 1-cup serving of cooked black beans contains a formidable 120 mg of magnesium, which is 30% of the RDI. the quantity of magnesium present in 100g of beans is 176mg.

5. Dark chocolate:

Dark chocolate is as healthy because it is delicious. it's totally rich in magnesium, with 64 mg in an exceedingly 1-ounce (28-gram) serving — that's 16% of the RDI. semi-sweet chocolate is additionally in high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria.

6. Peanuts:

Peanuts a healthy snack, but they're also full of magnesium. 2 tablespoons of spread contain 49 mg of magnesium. the quantity of magnesium present in 100g of peanut is 168mg.

7. Edamame:

If you are looking for a source of magnesium that's low in calories, take a look at 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, together with fiber to fill you up, all for just 65 calories. the quantity of magnesium present in 100g of edamame is 64mg.

8. Cacao powder:

9. Avocado:

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 high in potassium, B vitamins and antihemorrhagic factor. and in contrast to most fruits, they're high in fat — especially heart-healthy monounsaturated fat. the number of magnesium present in 100g of avocado is 29mg.