Magnesium is a vital mineral required by the physique for sustaining regular muscle and nerve perform, supporting a wholesome immune system, retaining coronary heart rhythm regular, and constructing robust bones. Magnesium deficit has been linked to a wide range of well being situations similar to migraines, nervousness, sort 2 diabetes, and heart problems.
It’s estimated that over 80% of persons are poor in magnesium. Many elements contribute to magnesium deficiency together with older age, persistent stress, alcohol consumption, sure medicines similar to proton pump inhibitors (PPIs) for acid reflux disorder, and a food regimen excessive in processed meals.
Fortuitously, magnesium deficiency is well treatable with dietary modifications and supplementation. On this article, we’ll check out a few of the greatest meals sources of magnesium.
Magnesium-Wealthy Meals
There are a selection of meals which are excessive in magnesium. Listed below are a few of the greatest choices:
Almonds:
28g of almonds accommodates 80 mg of magnesium or 20% of the Nutrient Reference Worth (NRV). Almonds are additionally an excellent supply of wholesome fat, protein, fiber, and nutritional vitamins.
Avocados:
One avocado accommodates 58 mg of magnesium or 15% of the NRV. Avocados are additionally an excellent supply of wholesome fat and fiber.
Spinach:
30g of cooked spinach accommodates 157 mg of magnesium or 40% of the NRV. Spinach can be an excellent supply of iron, calcium, and nutritional vitamins A and Okay.
Darkish Chocolate:
One sq. of 70-85% darkish chocolate accommodates 64 mg of magnesium or 16% of the NRV. Darkish chocolate can be an excellent supply of iron and fiber.
Bananas:
One medium banana accommodates 32 mg of magnesium or 8% of the NRV. Bananas are additionally an excellent supply of Potassium and nutritional vitamins C and B6.
Tofu:
Half a cup of tofu accommodates 63 mg 47% fo the NRV . Tofu can be an excellent supply of protein, iron, and calcium.
Supplementing with Magnesium
Should you assume chances are you’ll be poor in magnesium or if you wish to maximize your consumption for well being causes, think about supplementing with magnesium.
Discuss to your physician first to ensure supplementing is best for you as an excessive amount of magnesium can result in digestive points like diarrhoea. When supplementing, search for types like taurate or malate as they are typically extra bioavailable and more practical than different types. The beneficial dose is 150mg-200mg per day.
Conclusion
There are various meals which are excessive in magnesium together with almonds, avocados, spinach, darkish chocolate, bananas, tofu, and extra. Should you assume chances are you’ll be poor in magnesium or wish to up your consumption for well being causes, think about supplementing with magnesium. Kinds like taurate or malate are typically extra bioavailable than different types.
For extra details about supplementing with Magnesium click on right here.
