10 foods that will provide you with magnesium

Why do you need magnesium

It is one of the most important mineralsMagnesium and Your Health, without which your body cannot live. Literally.

Magnesium is a key participant in more than 300 chemical reactions through which metabolism occurs. It provides mobility and proper muscle function. Thanks to him, the nervous system correctly transmits signals from the brain to various organs and tissues and vice versa. Inside the brain, however, too.

Magnesium helps maintain a stable heart rate and balanced blood sugar. Also, the mineral is directly involved in the synthesis of proteins and DNA, that is, it helps the body to recover, maintain health and youth.

Where does magnesium come from and how much is it needed

Despite such a high importance, our body does not know how to produce magnesium on its own - we get it from food. Women 19 and older need to beMagnesium. Fact Sheet for Health Professionals 310 mg of magnesium per day (for pregnant women - up to 350 mg), for men under 30 years old - 400 mg, over 30 years old - 420 mg.

An alternative is to get magnesium from multivitamins and supplements. However, in this case, there is a risk of overdoing it. An excess of magnesium manifests itself as nausea, stomach cramps, diarrhea, and in some cases can leadMagnesium and Your Health to cardiac arrhythmias and even arrest hearts.

Therefore, under no circumstances take magnesium supplements if you have:

• heart problems;
• renal failure;
• intestinal obstruction;
• myasthenia gravis.

Eating regular food is a much safer way to get your daily magnesium intake. Even if you eat too many foods that contain this mineral, the kidneys will flush out the excess through urine. And you will get nothing but benefit.

What foods contain the most magnesium

1. Dark chocolate

One 100-gram tile containsCandies, chocolate, dark, 70-85% cacao solids up to 200 mg of magnesium - that is, at least half of the recommended daily intake.

Also chocolate is rich iron, copper, manganese and antioxidants - substances that protect the cells of the body from the damaging effects of free radicals. To get out chocolate For maximum benefit, choose a product containing at least 70% cocoa.

2. Avocado

58 mgAvocados, raw, all commercial varieties magnesium per medium-sized fruit (or about 30 mg per 100 g) is a very good result. Besides, in avocado a lot of potassium, B vitamins, vitamin K and monounsaturated fats, which are extremely beneficial for the cardiovascular system.

A separate topic is fiber. Avocados are literally overflowing with it: 13 out of 17 g of carbohydrates per average fruit are healthy ones. Cellulose improves digestion, helps lower blood sugar levels and keeps you feeling full for a long time after eating. All this makes avocados not only healthy, but also a dietary product that helps to control weight.

3. Nuts

Magnesium is found in almost all types of nuts, but almonds, cashews and Brazil nuts are especially rich in it. For example, 100 g of cashews will provide your body with almost 300 mgNuts, cashew nuts, raw mineral.

Most nuts are also a good source squirrel, all the same healthy fiber and monounsaturated fats.

4. Legumes

Lentils, beans, chickpeas, peas, soybeans - choose any of these foods: they all contain at least 30 mg of magnesium per 100 g. Champion - black beans, 100 g of which contains 70 mgBeans, black, mature seeds, cooked, boiled, without salt vital mineral.

5. Tofu

Soy tofu is a great meat substitute as it contains a lot of protein. But there is also a lot of magnesium in it - 53 mgTofu, extra firm, prepared with nigari per 100 gram serving. Also the famous bean curd is a generous source of calcium, iron, manganese and selenium.

6. Quinoa

Popular cereals contain more protein than any other grain. Quinoa also contains a lot of iron, folic acid (vitamin B9), copper, manganese... And, of course, magnesiumQuinoa, cooked: 64 mg per 100 gram serving of cooked porridge.

7. Fatty fish

Salmon, halibut, Atlantic mackerel, and pollock are especially rich in magnesium. For example, in a small 100-gram piece of pollock fillet of an important mineral, about 30 mgFish, salmon, Atlantic, farmed, cooked, dry heat.

The same bite will provide you with 20 grams of high quality protein, along with decent doses of potassium, selenium, B vitamins and essential fatty acids. omega-3.

8. Spinach

88 mgSpinach, cooked, boiled, drained, without salt magnesium for every 100 g of spinach raw or cooked (for example, as a pie filling). A slightly smaller, but also noticeable amount of the mineral is found in other leafy greens - cabbage, turnip greens and mustard.

9. Whole grain cereals, bran, whole grain bread

Wheat, oats, barley, and pseudo-grain buckwheat are also rich in magnesium. For example, in buckwheat it is more than 230 mgBuckwheat per 100 g. And in whole grain flour - about 140 mgWheat flour, whole-grain for the same weight.

10. Bananas

One large banana weighing just over 200 g will provide your body with approximately 60 mgBananas, raw magnesium. This makes bananas the champion fruit for this mineral.