Food Sources Of Magnesium And Their Health Benefits
Magnesium is an essential mineral for health. The mineral can serve as a natural treatment for migraines, and is vital for bone formation and strength. There are about twenty-five grams of magnesium in the human body, and up to sixty percent of this is stored in the skeletal system. Some women even take magnesium supplements during their menstrual cycle to relieve cramps. When magnesium is combined with vitamin B6, women have reported relief from leg cramps, insomnia, and weight gain. While there are high-quality magnesium supplements on the market these days, magnesium is also found naturally in the foods we eat. Here are some of the foods rich in magnesium and details on their health benefits.
Dark Leafy Greens
Dark leafy greens, many of which are high in magnesium, have a number of health benefits. These greens include spinach, collard greens, kale, mustard greens, and turnip greens. There are 157 milligrams of magnesium in one cup of cooked spinach, which is thirty-nine percent of the recommended daily allowance. In addition to magnesium, leafy greens are also reliable sources of potassium, as well as vitamins A and C. Several plant compounds in dark leafy greens can protect the body against cancer and prevent cell damage. Dark greens can easily be added to salads for more fiber and magnesium, as well as vitamin C. The greens are also a healthy addition to smoothies for a nutritional boost that helps stave off hunger.
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Fresh edamame, also called soybeans, is high in magnesium. Edamame also contains lots of vitamins and minerals, including fiber. If an individual eats half a cup of dry roasted soybeans, or even fresh edamame, their body will be energized, and they will also get a healthy amount of protein and magnesium. Edamame is in the legume family, and other sources of legumes such as lentils, black-eyed peas, black beans, and white beans are a great source of magnesium as well. Edamame can be enjoyed alone as a snack, or in salads and stir-fries. Other health benefits associated with fresh edamame include lower cholesterol and better blood sugar management.
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Dark chocolate is often thought of as a 'cheat food,' however, there are health benefits to eating a small amount of dark chocolate. Dark chocolate is a great source of magnesium, which we know the body needs for several functions. It's important to note dark chocolate is also high in fat and sugar, and should only be consumed in small amounts.
There are 176 milligrams of magnesium in one hundred grams of chocolate, which is about fifty percent of the daily recommendation. Adult men need about four hundred milligrams a day; men older than thirty-one need 420 milligrams of magnesium daily. Women need 310 milligrams of magnesium, and when they reach thirty-one years old, they need 320 milligrams a day.
Aside from the benefits magnesium provides, dark chocolate can also reduce the risk of heart disease, manage cholesterol, and lower blood pressure, among other benefits.
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Nuts And Seeds
Eating just two tablespoons of dried pumpkin seeds will provide individuals with twenty-five percent of the recommended daily allowance of magnesium. There are also a variety of nuts that are magnesium-rich, including cashews, Brazil nuts, sunflower seeds, almonds, pecans, pine nuts, and flaxseed. Individuals can get all the benefits of these nuts and seeds by creating trail mix and combining the nuts with other nutritious ingredients like dried fruit. This snack is high in protein but is also calorie-rich, so just a handful of nuts goes a long way to satisfy hunger. Some nuts, such as almonds, also make a perfect addition to the ketogenic diet, which has many benefits of its own.
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Avocados are a delicious magnesium source. These fruits are also loaded with nutrients that are healthy for the heart, as well as a variety of vitamins. Eating avocados often can also give the body the ability to fight off certain diseases, including heart disease. Ripe avocados are one of the most versatile types of produce, since they can be used in both sweet and savory dishes. Individuals can use avocado as a spread for sandwiches, or blend it with cocoa powder, agave, and almond milk for a healthy chocolate pudding. Eating just one half of avocado gives individuals fifteen percent of the recommended daily allowance for magnesium.